Black sapote
Black sapote, also called the chocolate pudding fruit, is a tropical fruit originating from Mexico and regions of the Caribbean. This unique fruit has a bold green peel that uncovers a rich, smooth brown interior. The flesh is creamy and rich in texture, similar to chocolate pudding.1
The black sapote, also known as Diospyros digyna, belongs to the persimmon family in terms of botanical classification. It blossoms on evergreen trees that potentially grow up to 25 meters tall (82 feet). The fruits are usually round or oval, with an average weight of 200 to 500 grams (7 to 18 ounces). As they mature, the green outer layer of the fruit changes to a rich yellow or olive-green colour, while the inside becomes a delicious, chocolate delight.2,3
Black sapote key components
Black sapote contains vitamins, minerals, and bioactive. It is rich in fibres, soluble and insoluble, which both provide smooth digestion and control blood sugar levels.4
Black sapote also contains antioxidants such as vitamin C, carotenoids, and polyphenols which protect the cells from oxidative stress, a factor associated with a range of chronic illnesses, like diabetes. A diet high in polyphenols could offer protection against cardiovascular diseases, type 2 diabetes, and certain cancers.5
Eating polyphenols as whole foods is better because they can interact with other nutrients and possibly impact glucose absorption.
Black sapote also has minerals and vitamins, such as vitamin A, vitamin C, potassium, and magnesium, that are essential for controlling blood sugar levels and maintaining metabolic health.6,7
The connection between black sapote and blood sugar levels
A. Numerous research has demonstrated that black sapote fruit can control glucose absorption and reduce sudden increases in blood sugar levels.
A research article published in the Journal of Nutritional Biochemistry showcased that black sapote extract showed notable anti-diabetic effects when tested on mice. The scientists credited this feature to the combination of fibres and other health-promoting compounds (like polyphenols and carotenoids) present in the fruit.8
Furthermore, black sapote falls into the category of low glycaemic index fruits, meaning that despite its sweet taste, it does not cause a rapid spike in blood sugar levels.2 The natural sugars (specifically complex carbohydrates) present in black sapote take longer to digest, thus preventing a quick rise in blood glucose.3
Tips on including black sapote in daily meals for better blood sugar management
Follow these practices to help manage blood sugar with black sapote:8,9
- Start your day with a nutrient-dense smoothie made of black sapote, spinach, and a plant-based milk alternative
- Substitute a portion of the sugar or fat in baked goods with mashed black sapote for natural sweetness
- Enjoy black sapote as a guilt-free dessert or snack, either fresh berries, nuts or seeds
- Consult with your healthcare provider or a registered dietitian to determine the appropriate portion sizes that align with your individual dietary needs and blood sugar management goals
FAQs
Is black sapote safe for people with diabetes?
Yes, black sapote is considered to be safe and helpful for people with diabetic
Can black sapote replace traditional diabetes medications?
No, black sapote cannot be a replacement for prescribed diabetes medications.
How much black sapote can I consume daily?
There is no exact recommended daily intake for black sapote. As it can be different individually. Consult with your healthcare provider or a registered dietitian to understand how much you should take to complement your individual dietary needs and blood sugar management goals.11
Summary
Black sapote is a tropical fruit that offers several potential health benefits. Its fibre content, low glycemic index, and antioxidant properties make it a promising addition to a diet aimed at controlling blood sugar levels.
Research has highlighted the fruit's potential to regulate glucose absorption and prevent a sudden rise in blood sugar, thanks to its high fibre content and the presence of beneficial plant compounds like polyphenols and carotenoids.
References
- Ayala-Zavala JF, Vega-Vega V, Rosas-Domínguez C, Palafox-Carlos H, Villa-Rodriguez JA, Siddiqui MW, et al. Agro-industrial potential of exotic fruit byproducts as a source of food additives. Food Res Int. 2011;44(7):1866-74.
- Ledesma N, Navarrete M, Otálora MC, Slier J. Black sapote (Diospyros digyna Jacq.): An understudied tropical fruit of nutritional importance. Food Res Int. 2016;44(7):1458-70.
- Glycemic Index Database [Internet]. University of Sydney; c2022 [cited 2023 Mar 15]. Available from: https://glycemicindex.com/foodSearch.php?&food=Black+sapote
- Williamson G. The role of polyphenols in modern nutrition. Nutr Bull. 2017;42(3):226-35.
- Del Rio D, Rodriguez-Mateos A, Spencer JPE, Tognolini M, Borges G, Crozier A. Dietary (poly)phenolics in human health: structures, bioavailability, and evidence of protective effects against chronic diseases. Antioxid Redox Signal. 2013;18(14):1818-92.
- Williamson G. The role of polyphenols in modern nutrition. Nutr Bull. 2017;42(3):226-35.
- Ayala-Zavala JF, Vega-Vega V, Rosas-Domínguez C, Palafox-Carlos H, Villa-Rodriguez JA, Siddiqui MW, et al. Agro-industrial potential of exotic fruit byproducts as a source of food additives. Food Res Int. 2011;44(7):1866-74.
- Williamson G. The role of polyphenols in modern nutrition. Nutr Bull. 2017;42(3):226-35.
- Ledesma N, Navarrete M, Otálora MC, Slier J. Black sapote (Diospyros digyna Jacq.): An understudied tropical fruit of nutritional importance. Food Res Int. 2016;44(7):1458-70.
