Lucuma – superfoods for special tasks
In my daily diet there are always healthy products, but there are also some completely unique ones that I would like to share with you. Time for superfoods! Superfoods are superfoods that have beneficial properties for our health and well-being. Products belonging to this category contain vitamins, minerals and other valuable bioactive compounds important for our body. They have a natural origin, and their regular consumption produces beneficial effects. One of the superfoods is lucuma.
Lucuma is the national fruit of Peru, called the “gold of the Incas”. In ancient times, it was a symbol of creation and fertility. It is found in Peru, Chile, Ecuador, Colombia, as well as in Vietnam and Laos. For centuries, it has been used by the indigenous people of South America as food and even as a medicine.
The taste of lucuma can be characterized as a combination of maple syrup, caramel and sweet sweet potatoes. The fruit is exported dried in powder form as it is difficult to transport and perishes quickly.
Lucuma powder can provide the body with β-carotene, niacin, potassium and calcium, and has antioxidant activity. It is also known for its anti-inflammatory effect.
It is used as a natural sweetener, successfully being a healthy sugar substitute. At the same time, due to the low glycemic index (GI=5), it is recommended for people who have problems with carbohydrate metabolism. Unlike most fruits, it does not cause an insulin spike. Lucuma powder is also less acidic than other sweeteners.
The high content of dietary fiber has a positive effect on the work of the digestive tract and supports digestion and ensures a sense of satiety. The powder is made by drying finely chopped fruit at a temperature below 45°C, which preserves their valuable nutritional values.
Lukuma works well with smoothies, oatmeal, baked goods and desserts. It is great for making ice cream, which Peruvians especially like, because it helps to combine fats with sugars. It mixes well with milk and plant-based drinks. Combined with carob, it is an alternative for people allergic to cocoa.
However, it is not very suitable for use analogously to sugar in the case of e.g. coffee or tea, because it is poorly soluble in water and hot drinks.
Lucuma powder is much less sweet than sugar. To get the sweetness of one tablespoon of sugar, you need to use two tablespoons of lucuma.