The fruit of the South American lucuma tree is a popular food in producing countries and is also called “the gold of the Incas” in Peru. In Germany, lucuma powder is advertised as a superfood that is believed to have a positive effect on health. It is true?
Powdered fruit with medicinal properties? lucuma
Like fruits in general, lucuma also provides important vitamins. According to the consumption center, the ingredients do not differ much from the local varieties. Vitamin B3, vitamin C, iron and carotenoids are mentioned. Instead of reaching for superfoods that have traveled too far, you can cover your Lucuma nutrient needs with local produce.
As a fresh fruit, lucuma is hard to find in Germany and is sold dried and powdered. Manufacturers advertise with all sorts of health-related claims: Lucuma powder is said to boost the immune system, aid digestion and, due to its low glycemic index, is beneficial for people with diabetes. None of these claims have been scientifically proven.
This is how lucuma powder can be used in the kitchen
If the Lucuma effect does not play a major role, you can of course try the powder. Due to its very sweet taste, even small amounts are suitable for flavoring desserts, drinks, cakes, yoghurts or muesli. The easily soluble powder is easy to process and makes dishes nice and creamy.
However, too much of a good thing is reflected in the calorie count because freeze-dried lucuma powder contains a lot of sugar. 100 grams provide approximately 400 calories. For this reason, lucuma cannot be considered the first choice of fruit for the diabetic diet.
The exact content does not exist
One drawback of lucuma powder is the lack of declaration of the exact composition: a general problem with superfoods. The packaging of the green trend – powder made from dried vegetables – does not contain any information about the amounts of vitamins, minerals and trace elements it contains. Therefore, the German Nutrition Society (DGE) warns against an overdose of certain vitamins through food supplements. If you want to supplement your diet with valuable plant-based foods when in doubt, it is best to use fresh fruits and vegetables or frozen foods as a sustainable alternative. By the way, you can also make the powder yourself by drying the fruits at a low temperature in the oven and then grinding them. Instead of lucuma, just use raspberries, apricots, or bananas.