Move Over, Stevia. This Fruit Could Be the Healthiest Sweetener Yet

If you’re looking to eat healthier, you might want to steer clear of added sugars. (These are sugars that food manufacturers add to products to enhance flavor or prolong shelf life, according to Harvard Health.) Consuming a diet high in added sugars can raise your risk of dying from heart disease, increase the chances of developing Type 2 diabetes or certain cancers, and even accelerate cellular aging. So if you want to live a longer, healthier life, replacing your regular cane sugar may be one of your best options. 

That’s where alternative sweeteners — including everything from stevia, monk fruit, agave, and more — come in. Most can be found at your local grocery or health food store and are available in powder, crystal, or liquid form. But one you might not be familiar with is lucuma, a fruit from South America that resembles an orange avocado — and may offer just as many health benefits. 

Lucuma, as a recent study shows, had “significant amounts of polyphenols, flavonoids, and carotenoids, known for their antioxidant and anti-inflammatory properties.” Additionally, the research found that lucuma’s “fatty acid profile was also favorable, with a high percentage of α-linolenic acid, which is associated with numerous health benefits.” 

 So what, exactly, is lucuma — and should it take the place of sugar in your daily coffee? Here’s everything that researchers know so far about this potential superfood.

What is lucuma and where does it come from?

Lucuma is a fruit that grows on the lucuma tree, which is native to the Andean valleys of Bolivia, Peru, Chile, and Ecuador. Commonly referred to as the “Gold of the Incas” because of its bright yellow-orange color, lucuma was important to the Incas, who considered it to be a symbol of longevity and fertility. Today, it is still used in Peru, particularly in ice cream.

When ripe, lucuma’s flesh is starchy and sweet, with a flavor often likened to caramel, sweet potato, and maple syrup. The fruit is oval-shaped, with a pointed tip and a pit in the middle.

The fruit typically isn’t eaten raw due to its mealy texture, which is similar to a hard-boiled egg yolk. As a result, lucuma is dried and ground into a powder, which is available for purchase at health stores, organic markets, and online.

Which compounds and antioxidants does lucuma contain?

According to the U.S. Department of Agriculture (USDA), one tablespoon of lucuma powder contains: 30 calories, one gram of protein, zero grams of fat, six grams of carbohydrates, three grams of total sugars, and two grams of fiber. This can be compared to table sugar, which contains 49 calories, 13 grams of carbohydrates, and 0 grams of protein per tablespoon.

Lucuma is also rich in antioxidants, particularly polyphenols and carotenoids, says Roxana Ehsani, MS, RD, CSSD, a sports dietitian. These carotenoids (which give the fruit its distinctive yellow-orange hue) support healthy vision, while its polyphenols and vitamin C content provide protection against diseases, Ehsani notes.

Additionally, these antioxidants help combat oxidative stress in the body, according to Samantha Cassetty, MS, RD, a nutrition and wellness expert, founder of Sam’s Plate, and co-author of the book Sugar Shock. Oxidative stress occurs when you take in fewer antioxidants than your body produces and can contribute to conditions such as cancer, Alzheimer’s disease, and heart disease, according to the Cleveland Clinic.

“Oxidative stress destabilizes our cells, leaving them prone to damage that can promote chronic inflammation and diseases like cancer, heart disease, and neurodegenerative disease,” Cassetty says. “So, eating antioxidant-rich foods is a great way to help prevent oxidative stress.”

Additionally, lucuma powder’s fiber content helps support digestive and gut health, Cassetty notes.

What are the reported benefits of lucuma?

While lucuma fruit contains the most potential health benefits, the powder has “still been shown to retain strong antioxidant activity, indicating that lucuma may provide health benefits even in certain processed forms,” says Scott Keatley, RD, co-founder of Keatley Medical Nutrition Therapy. 

Lucuma powder is rich in polyphenols, flavonoids, and carotenoids, which support vision, immune function, and skin health, Keatley explains. The fruit also provides vitamin C, iron, zinc, calcium, potassium, and dietary fiber, per Keatley. 

Lucuma has also been linked to a few health benefits, including:

It offers some level of nutrition

Many sweeteners are non-nutritive, meaning they don’t provide anything in the nutrition department, but lucuma powder is different. “Unlike refined sugar, lucuma retains fiber, vitamins, and minerals, offering more than just empty calories,” Keatley says. 

It may regulate blood sugar levels

A 2009 test-tube study found that lucuma may help prevent the actions of alpha-glucosidase, a gut enzyme that aids in breaking down sugars. By inhibiting this enzyme’s function, lucuma could theoretically help reduce spikes in blood glucose levels after meals.

Some researchers have also suggested that lucuma has a low glycemic index, which ranks foods from one to 100 based on how quickly they raise blood sugar levels, according to the Mayo Clinic. However, additional studies on the nutritional content of lucuma are needed to confirm this.

It may help tamp down on bodily inflammation

Added sugar is known for contributing to bodily inflammation, which is linked to a host of serious diseases like heart disease and cancer. But the antioxidants in lucuma may help reduce inflammation, Keatley says. 

It may promote heart health

The same study suggests that lucuma may inhibit the action of the angiotensin I-converting enzyme (ACE), which plays a role in regulating blood pressure. Excessive ACE activity is associated with hypertension and heart failure, according to the Mayo Clinic. This research suggests that lucuma could function like an ACE inhibitor, although further studies are necessary to verify these findings in humans.

However, scientific research on lucuma is quite limited, notes Stephanie Crabtree, MS, RDN, a holistic registered dietitian specializing in gut health, hormone balance, and whole food nutrition — so approach these findings with caution. “Most studies available are small, preliminary, or conducted in laboratory settings rather than human trials,” Crabtree says.

Is lucuma more nutritious than other sweeteners?

It’s true that lucuma has fewer calories and carbohydrates than cane sugar, agave, honey, or maple syrup. However, it has more calories and carbs than stevia, sucralose (Splenda), or saccharin (Sweet ‘N Low), but it also offers more fiber and antioxidants.

If you’re seeking fiber and antioxidants, Cassetty recommends traditional fruits and vegetables. “I don’t suggest using a sweetener for the purpose of getting a nutritional boost, but it’s a nice perk when you’re choosing a sweetener,” she says.

And, like any other sweetener, you shouldn’t go overboard. “Remember that it still contains calories and carbohydrates, which is especially important to consider if you’re watching your carb count, say, if you have diabetes or prediabetes,” Cassetty says.

Additionally, if you have any fruit allergies or gastrointestinal issues, Cassetty says to exercise caution when trying lucuma for the first time.

How can I use lucuma as a sugar substitute?

Lucuma can be added to anything you usually sweeten, such as oatmeal, tea, or coffee. The purée can serve as a pudding or custard base in baked goods, while lucuma powder may be mixed with flour in cake and muffin recipes or used as a thickening agent in soups and stews, says Vivian Villa, owner and chef at the food product development and consultancy company Hot, Sour, Salty, Sweet.

However, if you’re following a recipe that requires cane sugar, you should use double the amount of lucuma powder since it is less sweet, Villa explains.