Introduction
Once known as the “tree of life” in the Incan empire, the lucuma fruit is a rare Peruvian fruit often as a substitute for sugar. Found in the Andean highlands of southern America, lucuma is today used in cooking for its unique flavour and various nutritional and health benefits.1 This article will discuss in more detail its nutritional content, history, taste, and possible pairing suggestions for you to cook with.
Overview of lucuma fruit
The lucuma fruit (pronounced “loo-koo-ma”) is from the outer lucuma tree native to South America. Its flavour is often described as a mix of sweet potato and maple syrup with hints of caramel and butterscotch. Lacuma’s appearance can resemble a cross between an avocado and a mango with a smooth green outer skin, bright orange flesh, and a large round seed. The texture of the flesh, when eaten, can seem creamy but also dry (like a cooked egg yolk).
This unique fruit is also a rich source of vitamins and minerals and is a popular ingredient across South America and beyond.1,2
Origin and consumption
Cultural and historical significance
In South America, lucuma has been cherished and cultivated for over 2000 years in countries across the Andean highlands. These countries include Chile, Ecuador, and Peru. During times of drought and famine, the lucuma fruit became a staple part of the diet and a key source of nutrients. It was often associated with various religious offerings; the Incas believed that it improved fertility with some even calling it the “gold of the Incas”.
Today, over 26 Peruvian villages still have names that honour the fruit. It is still considered rare and is not produced on a commercial scale. However, lucuma is now cultivated in many more countries (such as the sub-tropical regions of Vietnam, Laos, and even California).3,4
Buying lucuma
Outside of the regions that grow lucuma, such as in Europe, it is difficult to buy fresh as it is highly perishable. Some speciality import stores have lacunas available during the peak growth season (October through to March), although it is more readily available in powdered form.
In some places, such as specialist South American and Latin American stores, the pulp is available frozen (which retains the fruit’s natural flavour and sweetness).
Consumption and culinary use
Lucuma powder is made by milling the fresh fruit into a fine powder. This powder has a much longer shelf life and can easily be incorporated into your diet by adding some to smoothies or even your morning oats. The taste may differ slightly from fresh lucuma as it can be more concentrated from the drying process. However, the fruit's natural unique flavour and sweetness is often very similar to the fresh option.
Lucuma can be eaten raw, but in South America (particularly Chile and Peru), it is usually always cooked due to its astringent taste. It is also used as a natural sweetener and is commonly blended in with beverages, smoothies, and cakes. The most popular way to eat it, however, is as Peruvian lucuma ice cream. This ice cream has a rich and creamy texture with a very individual taste, making it a favourite dessert for many.
Nutritional breakdown and health benefits
One tablespoon of lucuma powder contains the following:
- 30 calories
- 6 grams of carbohydrates
- 1.5 grams of sugar
- 2 grams of fibre
- Contains calcium, iron, potassium, vitamin C, and antioxidants
(Total of 7.5 grams)
For comparison, as lucuma is often used best as a substitute for brown sugar, this is the typical breakdown of one tablespoon of brown sugar:
- 52 calories
- 13.5 grams of carbohydrates
- 12.8 grams of sugar
- No significant amounts of protein fat fibre vitamins and minerals
Lucuma powder therefore contains less sugar and more nutrients. To be more specific, lucuma has more than half the amount of carbohydrates and sugars than typical brown sugar.
Lacuma also has a significant amount of both types of fibre (insoluble and soluble fibre). Insoluble fibre is important to maintain regular bowel movements while reducing the risk of digestive disorders. Soluble fibre is important for slowing down digestion for optimal nutrient absorption, which can help regulate blood sugar and cholesterol levels.
Despite lucuma containing carbohydrates, it may offer some protection against type 2 diabetes. This is because the carbohydrates are mostly complex carbs, such as starch. These carbohydrates are made up of longer chains of sugar and therefore take longer to digest, meaning that they are less likely to cause blood sugar spikes. Some studies even suggest lucuma has very similar effects to common anti-diabetic drugs.
Lucuma also has significant levels of antioxidants, particularly polyphenols and carotenoids (which have anti-inflammatory properties). This is important as it helps the body protect itself against oxidative stress, which occurs when there are too many harmful molecules in the body and not enough antioxidants to control them.
Additionally, the antioxidants’ anti-inflammatory effects and vitamins together improve skin health. Vitamin C, in particular, promotes collagen production. This helps to reduce wrinkles, hydrates the skin, and promotes skin repair.
Lucama also contains many vitamins that support the immune system and provide natural energy-boosting effects. Some of these include:
- Vitamin C: Helps the body to fight off immune infections by supporting the production of white blood cells
- B vitamins: B3 including B3 (niacin) and B6 (pyridoxine). These vitamins play important roles in energy metabolism, helping convert food into energy that the body can use
- Iron: Essential for the production of haemoglobin, which carries oxygen to cells throughout the body. Adequate iron levels are important for maintaining energy levels and preventing fatigue and weakness
- Potassium: Lucuma is rich in potassium, an electrolyte that helps regulate fluid balance, muscle contractions, and nerve signals. Maintaining proper potassium levels is important for overall energy levels and physical performance3,4
Recipe ideas
Lucuma, as mentioned, can be included in smoothies, desserts, baked goods and even porridge. It is a good substitute for brown sugar. A general tip (as lucuma doesn’t absorb the same amount of water as brown sugar) is to double the amount of powder being used in the recipe. The powder itself is not as sweet as table white sugar and adds a hint of sweetness almost like a maple syrup taste.
Some recipe ideas include:
- Peruvian ice cream: also known as “helado de lucuma” — is a unique almost custard-like ice cream which can easily be made by blending in an ice-cream maker: 2 cups of ripe lucuma pulp (fresh or frozen), a cup of heavy cream, a cup of whole milk, and 1 teaspoon of vanilla extract.
- Add to hot drinks: Bitter-tasting herbal teas are the best for this. It is similar to adding honey to a herbal tea
- Lucuma eggnog: A creamy drink that can be made with 4 eggs, a 1/3 cup of granulated sugar, 2 cups of whole milk,1 cup of heavy cream, 1 teaspoon of vanilla extract,1/2 teaspoon of ground nutmeg, and (of course!) an alcohol of choice: rum, whiskey, or brandy. Mix the egg yolks and sugar, then heat the milk and cream. Combine, cook until thickened, then chill. Add vanilla, nutmeg, and optional alcohol. Fold in the whipped egg whites. Serve cold!
FAQs
How much is lucuma to buy?
The price of lucuma can vary depending on what form it is in. Powdered lucuma in the UK is typically around £5-£10 for 250 grams. From a special import store, one fresh fruit can be purchased for around £5.
Where can I find lucuma?
Lucuma can be found in speciality stores, health food stores, and online retailers that specialise in superfoods and natural products. It is more commonly available in the form of lucuma powder, which is easier to transport and store.
How should lucuma be stored?
Lucuma powder should be stored in a cool, dry place away from direct sunlight, to maintain its freshness and quality. Once opened, it is best to seal the package tightly or transfer the powder to an airtight container to prevent moisture absorption and clumping.
Are there any side effects or allergies associated with lucuma?
Lucuma is generally safe for consumption and rarely causes allergic reactions. However, individuals with sensitivities to fruit-based foods should exercise caution. As with any food, it is essential to consume lucuma in moderation as part of a balanced diet.
Summary
Lucuma is a fruit native to South America. It is packed with vitamins and nutrients, and many consider this a super-food. This fruit has multiple health benefits and energy-boosting properties which make it a great substitute for traditional brown sugar. Whether savoured in desserts or enjoyed in a drink, lacuna offers a tasty, healthier option for sweetness and flavour.
References
- Campos D, Chirinos R, Gálvez Ranilla L, Pedreschi R. Bioactive Potential of Andean Fruits, Seeds, and Tubers. Advances in Food and Nutritional Research. 2018. [cited 17 September 2024]. 84:287-343. Available from: https://pubmed.ncbi.nlm.nih.gov/29555072/
- Pinto MDS, Ranilla LG, Apostolidis E, Lajolo FM, Genovese MI, Shetty K. Evaluation of Antihyperglycemia and Antihypertension Potential of Native Peruvian Fruits Using In Vitro Models. Journal of Medicinal Food. 2009 Apr;12(2):278–91.
- Do TVT, Suhartini W, Phan CU, Zhang Z, Goksen G, Lorenzo JM. Nutritional value, phytochemistry, health benefits, and potential food applications of Pouteria campechiana (Kunth) Baehni: A comprehensive review. Journal of Functional Foods. [Internet]. 2023. [cited 17 September 2024]; 103: 105481. Available from: https://www.sciencedirect.com/science/article/pii/S1756464623000816
- Masullo M, Cerulli A, Pizza C, Piacente S. Pouteria lucuma Pulp and Skin: In Depth Chemical Profile and Evaluation of Antioxidant Activity. Molecules. 2021 Aug 29;26(17):5236.