Balancing blood sugar appears to be a current focus of many clinical studies, even in the health and wellbeing sphere. However, one fruit, lucuma, appears to be a contender to manage blood sugar levels better. Its effects are profound, showing great promise for those who want to reduce blood glucose spikes, and even in the management of insulin in diabetes. 

• Lucuma has long been consumed in South America and has been used for its medicinal qualities for centuries 
• More Westernized medicine has recognised its utility in the management of blood sugar levels 
• Maintaining optimum blood sugar is vital for various aspects of health, and in cases of insulin resistance, several metabolic diseases ensue

Introduction 

Blood sugar management is the regulation of bloodstream glucose volume, it is important for overall health. Glucose is the body’s primary source of energy and balancing its uptake and usage is crucial for multiple physiological functions.¹ It is also key in diabetes and it is an important aspect of optimising health for everyone. Its management is greatly influenced by lifestyle and dietary choices and can be optimised by simple changes to everyday habits. These include regular exercise and a balanced diet to regulate insulin. 

Lucuma, also known as Pouteria lucuma, is a tropical fruit that originates from South America and is widely used in Peruvian and Ecuadorian cuisines. It is characterised by its golden colour and is usually eaten raw, although it can also be dried and turned into a powder for cooking. It is worth noting that lucuma has a very low glycemic index and is packed with vitamins, minerals, and antioxidants.²

Understanding blood sugar 

Maintaining stable blood sugar levels is paramount for overall health and well-being. The body balances glucose in the bloodstream, working to both fuel cells and organs efficiently, whilst removing blood glucose, to assimilate it into body cells for later energy expenditure. Straying from the optimal blood sugar range can lead to various health complications, with persistently high levels potentially resulting in conditions like diabetes. The importance of stability in blood sugar levels extends beyond immediate energy needs; it is integral to metabolic functions, cognitive performance, and mood regulation.³ Moreover, for women, it is significantly connected with the regulation of various sex hormones, vital in reproduction and menstruation. For this reason, glucose is becoming a rapid target for hormonal imbalances, such as PCOS.⁴ Several factors influence blood sugar levels, including dietary choices, physical activity, stress levels, and the body's ability to produce and respond to insulin.⁵ 

Insulin is an important hormone produced by the beta cells of the pancreas. Its primary function is to regulate the metabolism of glucose in the body. When we consume food, especially carbohydrates, the digestive system breaks down these nutrients into glucose, which then enters the bloodstream. In response to rising blood sugar levels, the pancreas releases insulin. Therefore, this hormone is central in glucose homeostasis by facilitating the uptake of glucose into cells, particularly muscle and adipose (fat) cells. Additionally, insulin is so important in balancing glucose, as it also suppresses the production of glucose in the liver, preventing excessive glucose release into the bloodstream. Furthermore, insulin signalling influences cellular processes beyond just the metabolism of glucose, including protein synthesis, cell growth, and lipid metabolism.⁶ 

Importantly, emerging research is highlighting how our body cells become insensitive to the effects of insulin in several metabolic disorders, specifically in diabetes and obesity. When glucose remains too high, over prolonged periods, the cells of the multiple tissues, including muscle, fat, and the liver, no longer respond to its secretion. This results in glucose in the blood elevating above normal levels, as it is no longer taken in as storage. High blood glucose levels can have devastating effects on our health, including damage to the nervous system, and to organs such as the kidney and eye. These have widespread effects on our general health, but also on the quality of life. This insensitivity is often referred to as insulin resistance.⁷

Lucuma for blood sugar management 

Lucuma’s positive impact on blood sugar levels is mainly caused by its naturally low glycaemic index and load.⁸ The glycaemic index is a measurement which determines a food’s efficiency and speed at raising the glucose level of the blood. The glycaemic load of a food, more specifically a carbohydrate, accounts for its glycaemic index and how much of the food is made up of carbohydrates.⁹

The fruit can be recognised by its green, rough exterior concealing a golden-yellow to orange flesh within. Renowned for its distinctive, Lucuma is considered a delicacy in both native culinary dishes and several aspects of South American culture. Beyond its taste and vibrant colour, Lucuma is packed with micronutrients. Full of antioxidants, vitamins, and minerals, including beta-carotene, vitamin C, zinc, and iron, Lucuma stands out for its potential health benefits. Due to this, Lucuma has deep roots in traditional medicine, where it has been utilised for centuries for its purported healing properties.² Therefore, having both a low glycaemic index and load, demonstrates that Lucuma is naturally low in sugar, and carbohydrate, and has limited effects on blood glucose levels. This makes Lucuma a great choice to incorporate into one’s diet, as the sweetness can still be enjoyed, without the glucose spike that may ensue with other sweet foods and fruits. 

However, it is important to note that in some instances, insulin sensitivity can be regained, through physical exercise, and dietary modification. The most impactful way to improve the sensitivity of body cells to insulin is through maintaining a steady blood glucose level, as when glucose spikes, insulin is released more abundantly. Therefore, by avoiding refined sugar, which causes great peaks in glucose levels, and by replacing these foods with sweet, but lower glucose-containing foods, such as lucuma, these spikes can be better controlled. Moreover, by eating lucuma, cravings for sweet treats can be directly combatted, ensuring that these foods can be avoided with more ease.¹⁰ However, it is important to note that further research is required to consolidate the effects of lucuma on blood glucose. Additionally, there is a strong evidence base to suggest that insulin resistance can be counteracted through other lifestyle and dietary changes. By prioritising lean protein and incorporating healthy fats and complex carbohydrates into your general diet, glucose can further be maintained. There is also evidence to suggest the utility of drinking more water, as insulin sensitivity has been greater in more hydrated participants. 

As mentioned, adding Lucuma to your daily food intake will have a variety of benefits.  It can be eaten in its fresh form; however, it can also be powdered and bought in its powder form. The latter offers the benefits of the fruit to be incorporated into smoothies and desserts, whilst its natural form is an accessible snack. Lucuma can be simply integrated into various culinary creations, adding both flavour and potential health benefits. 

However, when introducing Lucuma into your diet should involve an awareness of potential safety considerations. Any allergies and potential side effects should be tested and clarified first. While Lucuma is generally considered safe for most individuals, being mindful of personal sensitivities is best. Moreover, it is best to consult a healthcare practitioner if you are taking any other medications, to avoid any adverse effects from consumption of lucuma. 

Summary 

In conclusion, Lucuma can easily be seen as a great addition to the diet, sticking to its ancient medicinal roots. Not only is its incorporation into dishes and meals a tasty extra, but its benefits to blood sugar management are clear. With deep roots in South American cooking and a rich cultural history, Lucuma's diverse range of nutrients and minerals make it a great choice for a healthy and sweet snack. This article has covered its impact on blood sugar, specifically revealing its low glycaemic index and potential role in the regulation of insulin sensitivity. Lucuma is a great example of how, with modern research and the current fascination with the benefits of balancing blood sugar levels, we can bridge the gap between tradition and modern health. From its origins to its promising role in glucose regulation, Lucuma is a great addition to the growing knowledge of how natural foods hold extreme promise as an approach to overall wellness.