Maintaining Optimal Blood Sugar Levels With White Sapote

Are you aware of the numerous health benefits of white sapote for the human body?

I'd like to give you some more info on the topic…

About the White Sapote tree

White Sapote, also known as Casimiroa edulis, is a tropical fruit tree that belongs to the Rue family (Rutaceae). It's originally from eastern Mexico and Central America, all the way down to Costa Rica, and also spread up to places like California, Miami, and Florida. Today, we can find this cool tree all over the world.

It doesn’t do too well in hot places like the deserts, or in really humid spots like Hawaii and Florida. Older trees can handle some frost down to 22 degrees F, but younger ones might get messed up around 30 degrees F. The tree thrives when the average temperature is around 68 degrees F from April to October.¹

White Sapote is a pretty big tree that stays green all year round. It can grow up to 9m tall with branches that droop down and lots of leaves. Has rapid growth. Young trees typically develop a single, flexible stem during their initial two years, often needing support through staking. Has a vigorous root system, as well as other fibrous roots that spread out widely and can be pretty aggressive.²

The flowers don’t really have a smell, and they are small and have a colour between green and yellow. After they bloom, they might bloom again a few months later. Bees, hoverflies, and ants really like these flowers. The tree can be found in places like woodlands, forests, and highland areas that are a bit dry.³

The white Sapote fruit is the star of the tree, having an oval shape, usually about 5 to 10 cm in size. The skin turns a pale yellow or light green; is very thin and smooth; and the inside is soft and custard-like. The taste can be a mix of banana, peach, and vanilla. Has a unique intense sweetness and flavour, with a creamy texture. Due to its inherent creaminess, this tropical fruit serves as an excellent base for creating delicious sorbet, ice cream, and cookies.¹²

The fruit gets pretty gross if it’s too ripe. Has 5-7 seeds that look like big lemon seeds, are about 3-4 cm long, and sometimes there are also some tiny, papery seeds in there. White Sapotes start producing fruit within 9 years if grown from seeds.¹²

The tree likes to be in soil that drains well and has a pH of anywhere between 5.5 and 7.5. However, they are pretty adaptable and will still grow in any soil as long as it is not waterlogged. White Sapote needs proper and consistent irrigation, particularly during periods of drought or blossoming and fruiting stages of the tree.²

White sapote trees are usually pretty tough when it comes to dealing with pests and diseases. By checking regularly, keeping things clean, and using targeted treatments, you can help keep pests under control. Sometimes, white sapote trees can get fungal infections. To stop these diseases from spreading, make sure there is enough airflow around the branches, avoid too much water and deal with any signs of infection quickly by using the right fungicides.²

Nutritional values²

The white Sapote tree’s fruit is rich in various essential nutrients.

• Protein 78g
• Fat 0.03g
• Carbohydrates 23g
• Fiber 10g
• Calcium 10mg
• Phosphorus 20mg
• Iron 0.4mg
• Thiamine 0.05 mg
• Niacin 0.5 mg

It contains lower fat and lower protein levels compared to other fruits. However, it has a high carbohydrate content suggesting that it serves as a valuable source of quick available energy.

Furthermore, white Sapote also boasts levels of antioxidants, providing protection against cellular damage induced by free radicals.

There are many benefits of consuming white sapote, and it is very beneficial to incorporate it into our diet for maximum impact.

White Sapote and blood sugar levels^{4, 5}

White Sapote fruits have the potential to aid in reducing blood sugar levels, thus serving as a beneficial dietary option for individuals with diabetes.

The White Sapote is a beneficial source of dietary fibre, potassium, vitamin C, and vitamin A, along with other essential components. The fibre in Sapota contributes to maintaining digestive health and aiding in regulating blood sugar levels. 

However, consuming sapota in excessive amounts can lead to an elevation in blood sugar levels due to its high content of various carbohydrates such as sucrose and fructose. People with diabetes should try not to overdo it with this fruit. Eating it in moderation can help improve digestion over time.

Elevated blood glucose levels, also known as hyperglycemia, occur when the concentration of sugar in the blood exceeds normal levels. This condition primarily impacts individuals at the risk of having diabetes and has the potential to be severe if left untreated.

Nowadays, there are different ways to evaluate blood glucose, and it can be at home or GP surgery.

The symptoms of elevated blood sugar typically manifest gradually and may only become apparent when the blood sugar level reaches a significantly high point. Symptoms include: 

• frequent urination
• experiencing blurred vision
• unexplained weight loss
• weakness or fatigue
• experiencing pronounced thirst

High blood sugar in the body can be caused by stress, consuming excessive amounts of sugary or starchy food, engaging in less physical activity than normal, and forgetting to take prescribed diabetes medication doses.

Other benefits of white Sapote^1,5

Rich in antioxidants

The white Sapote fruit is abundant in antioxidants that have the potential to safeguard the skin from harm and delay the ageing process. Frequent consumption of white Sapote fruit can assist in diminishing the visibility of fine lines, wrinkles, and age spots, ultimately resulting in a smoother, firmer, and more youthful appearance for the skin.

It fights against oxidative stress which may occur as a result of an imbalance between free radicals and antioxidants in the body, potentially leading to cell damage and inflammation.

The white Sapote not only offers skin benefits but also provides advantages for hair health. Because it is abundant in vitamin E which supports the maintenance of healthy hair and enhances scalp blood circulation, thereby stimulating hair growth and reducing hair loss.

The white Sapote is also a valuable source of dietary fibre, crucial for promoting optimal digestion. Furthermore, white sapote is low in calories and rich in water content, rendering it an excellent snack choice for individuals seeking to sustain a healthy weight.

Rich in Vitamin C

Vitamin C is crucial for supporting a strong immune system, as vitamin C boosts white cell production, helping fight off infections and diseases. 

Iron and Folic acid

The richness of iron and folic acid in white Sapote makes it more valuable. Because it is high in iron and folic acid content; it offers adequate support in the production of red blood cells and prevents anemia. Iron is a crucial element in haemoglobin, the protein responsible for transporting oxygen from the lungs to various tissues throughout the body. 

Options for including white Sapote in our meals ¹

Consume the white sapote fresh, after removing the seeds. It can be incorporated into smoothies, baked goods, salads, and desserts, or used to make guacamole.

The optimum time to enjoy white sapote is when it is fully ripe. It can also be preserved by freezing or canning.

Summary

White Sapote is native to central Mexico and is highly popular in that region. It was brought to the Caribbean and Asia by Spanish colonists, however, it faces challenges in true tropical climates due to the excessive humidity.

White Sapotes blossom in autumn, with growers subsequently harvesting them from late spring to early summer.

There are numerous advantages to incorporating white sapote into one's diet. It has the potential to enhance skin health, strengthen nails, boost the immune system, promote digestive wellness, and provide a low-sugar option. As a rich source of antioxidants, white sapote aids in protecting the body from free radical damage. Adding White Sapote to our diet helps enhance our immune function.

For optimal benefits, it is recommended to consume white Sapote fresh and seedless, or it can be utilized in a variety of recipes such as sorbets, ice cream, smoothies, and salads.