Lucuma: a natural sugar with benefits

Sometime ago when I was researching protein powders I came across an ingredient that I had only heard once: lucuma. I started researching it and discovered that it is one of those superfoods native to South America that was very much praised by the ancient populations to the point of being dubbed “the gold of Incas”.

And judging from its benefits, no name could have been more apt! In fact, lucuma, with only 1.5 grams of sugar per serving, has a very low glycemic index, making it the perfect substitute in a sugar control diet or if you want sweetness without the cravings that follow a sugar spike.

Native to South America, dried Lucuma powder is an excellent sugar substitute

This small but mighty food, similar in shape to an avocado, has a firm bright skin and an orange tender flash of starchy consistency. When ripe, it has a flavor that reminds of something in between maple and caramel. Although it’s more abundant in the summer, it's available all year round in the Andean region that covers Peru and Chile. It can be consumed fresh, but it is usually the dried powdered version that is most commonly consumed and exported, providing a more nutritious alternative to regular table sugar.

What’s so special about lucuma?

Unlike common table sugar lucuma actually contains fiber (2 grams per tablespoon), both insoluble and soluble, the former being very helpful for bowel movement and the latter being very beneficial as it feeds the bacteria that produce short-chain fatty acids keeping the gut healthy by protecting it against inflammation, but also alleviate symptoms of gut related disorders. Along with fiber, which is a complex carb, lucuma contains starches, a type of sugar that takes longer to digest, hence preventing sugar spikes. 

Lucuma is also rich in vitamin C and important antioxidants, like polyphenols and carotenoids, which have substantial anti-inflammatory properties and help promote a healthy heart, and xanthophylls, which gives lucuma its distinct yellow color and is very important for eye health. 

Now that you know all the benefits of lucuma you can start adding it to your coffee, tea, yogurt or anything else you want for a little bit of sweetness with way more benefits than regular sugar. 

Last but not least, among our recommended products, the Lattes from Tusol, as well the Smoothies contain lucuma as a sugar substitute: the result is a lightly sweetened drink with a very low glycemic index. 

Try it and let us know what you think!