Last updated: August 10, 2021

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Are you looking for a healthy sugar substitute that not only has a natural sweetness but also contains numerous vital substances? Then you've come to the right place! The Central American fruit lucuma has been considered a miracle cure for centuries due to its versatility. In our big Lucuma test 2021 we show you what you should consider before buying, list our Lucuma favourites and finally answer the most important questions about this miracle fruit with the necessary information.




Summary

  • Lucuma is a sweet-tasting fruit that grows mainly in the Andes of South America. It is used as a natural and healthy substitute for sugar and sweetener. The taste of lucuma is reminiscent of apricot and mango.
  • It can therefore be used as a healthy sweetener in desserts, shakes, smoothies, mueslis and much more - and is particularly suitable for diabetics because of its extremely low glycaemic index.
  • In addition, lucuma has many vitamins and minerals such as, iron, magnesium, zinc, calcium, phosphate, beta-carotene, B vitamins and has a relatively high calorie content.

The Best Lucuma: Our Picks

Buying and evaluation criteria for Lucuma products

If you are unsure what to look for when buying Lucuma, we have set out criteria to help you make your decision. You can look for the following aspects, such as:

By making the right choice for you, you can save money and also ensure that you don't give your body anything it doesn't need. Therefore, always look for high quality and ask to see the manufacturer's certificates if necessary.

Package size

When buying your Lucuma powder, pay attention to the filling quantity, because there are many different sizes such as: 100 gram, 200 gram or 500 gram packages, in order to avoid unnecessary throwing away of products. If it is your first purchase of lucuma powder, you might want to familiarise yourself with the taste first and see if you like this kind of sweetness. With a 100 gram or 200 gram pack you could try out the taste and see how you can use Lucuma in your food.

Organic quality

When buying your Lucuma powder, you should look for an organic quality label. High quality products are characterised by the fact that they do not contain any additives or fillers. Organic food should also contain more vitamins, as fruits and vegetables produced in this way need to produce more defensive substances and antioxidants, as they are not protected from diseases and enemies with pesticides. Organic quality is not only about additives and vitamins, but also about the environment and the damage caused to the environment by fertilisers and pesticides in non-organic quality.

Processing temperature

In Germany you can only buy the Lucuma fruit in powder form, because the high sugar content causes the Lucuma to spoil too quickly. Therefore, the Lucuma is dried and then shipped in powder form. The temperature should not exceed 45°C in order to preserve vitamins and minerals. Some manufacturers state that they dry the lucuma as gently as possible at low temperatures. This has the advantage that the vitamins and minerals in the powder are still preserved. It is best to make sure that you buy lucuma powder with a low processing temperature.

Trustworthiness of the manufacturer

If quality is important to you, you should make sure that the manufacturer seems trustworthy. Especially on the internet you should pay attention to this. Here are a few examples of how you can check whether a manufacturer is trustworthy:

  • Payment options: If the manufacturer offers multiple payment options like Paypal or Klarna, you can assume that this manufacturer is to be trusted.
  • Reviews: Many websites allow customers to rate their products. It is best to look for a Lucuma product with as good a rating as possible, but where many people have also left a review. This way you can be sure that the product is true to the manufacturer's description.
  • Photos: Serious photos, such as well-shot or non-pixelated pictures, underline a trustworthy manufacturer.
  • Description: In addition, you should make sure that the description of the Lucuma product has been described and is grammatically correct.

With these tips, you should be able to find a reputable manufacturer. Generally, it is also recommended to visit an organic market, as you can always return the product here.

Guide: Frequently asked questions about lucuma products answered in detail

In order to inform you comprehensively about the effectiveness of Lucuma and to give you an understanding of the current state of science, we have summarised all the important information in the following sections.

What is Lucuma and how does it work?

In Peru, lucuma has long been celebrated as a versatile and above all health-promoting fruit. Below we have listed the effects of lucuma:

Vitamin / Mineral Effect
Niacin regulation of cholesterol and triglyceride levels
Dietary fibre digestion(3, 6)
Beta-carotene boosting immune activity (5) Heart disease(4) Wound healing (1, 2) Regeneration of the skin
Iron Increased energy level

It is considered an excellent immune booster, energy booster but also a remedy for the skin, because it is rich in minerals such as iron, potassium, calcium and phosphorus, which support healthy cell function.

When and for whom is it useful to take lucuma?

Lucuma is suitable for anyone who wants to sweeten their food in a natural way and at the same time do good for their body, because lucuma contains many vitamins and minerals. Of course, care must be taken that lucuma is not used 1 to 1 like sugar. Lucuma has a very strong flavour of its own. Lucuma powder is particularly suitable for diabetics, as the amazingly low glycaemic index prevents spikes and crashes in blood sugar levels. This helps regulate fluctuations in blood sugar levels, making it an ideal sugar substitute for diabetics and health-conscious people.

How much does lucuma powder cost?

The price of lucuma powder depends on the pack size. However, the prices also vary greatly within a pack size. We have created a small overview for you in the following table:

lucuma powder price range
lucuma powder 100 grams 4-8€
lucuma powder 200 grams 9-13€
lucuma powder 500 grams 19-25€

As you can see, prices can vary greatly. We advise you to follow our guide when buying lucuma powder to get the best value for money, then you can also be sure you are getting high quality lucuma powder.

What types of lucuma are there?

Lucuma is mainly consumed in its fresh form in the Andes region of South America. Here it serves as a delicious fresh fruit or is cooked like a pumpkin or sweet potato. Because of the long way to Europe, it is unfortunately not possible to import this fruit. That is why lucuma is only available in powder form. In addition to lucuma powder, lucuma is also available as oil.

Art Description
Lucuma as a fruit The Lucuma fruit is considered a miracle fruit because of its numerous vitamins and minerals. It is also very high in calories, which means that it keeps you satiated for longer. In terms of taste, it is very sweet and fits perfectly in desserts, shakes or sweets.
Lucuma powder In Germany, lucuma is only available in powder form. It is used here especially as a sugar substitute. Because of its low glycaemic index, lucuma powder is very suitable for diabetics. In addition, lucuma is alkaline.
Lucuma oil studies have proven (1, 2) that lucuma oil is very beneficial for wound healing. The regeneration of the skin is stimulated by the substances in lucuma oil. The oil has been used for centuries in South America as a means of slowing down ageing.

However, it must be added here that there is no Lucuma oil to buy in Germany and German online shops. If you want to buy Lucuma oil, you have to buy it abroad or order it from abroad.

How should Locuma be dosed?

The recommended daily dosage of Lucuma powder is one teaspoon per day. If the Lucuma powder is increased to 1-5 tablespoons more for a cake, dessert or ice cream, there should be no problems. More than 100 grams, which corresponds to about 5 tablespoons, should not be exceeded.

Lucuma is particularly suitable for ice cream, shakes or desserts, as the lucuma does not dissolve completely. (Image source: Lindsay Moe/ Unsplash)

There are no known side effects from consuming lucuma powder, but diabetics, pregnant women or breastfeeding mothers should consult their doctor beforehand so that the perfect dosage can be determined.

What are the alternatives to lucuma?

Lucuma is one of the best sugar alternatives because the carbohydrates it contains are released slowly into the bloodstream, preventing fluctuations in blood sugar levels. At the same time, it provides the body with valuable and lasting energy. Other sugar alternatives that are also said to prevent blood sugar level fluctuations would be:

sugar alternative taste effect on blood sugar levels
Erythritol/Erythritol(8) like sugar but less sweet no effect
Xylitol/Xylitol(9) Similar to sugar very low impact
Tagatose(7, 10) similar to sugar very low impact
Coconut blossom sugar Caramel flavour yes but with a GI of 7.5

Lucuma also has a sweet taste like sugar, but it has a different effect on blood sugar levels than the different types of sugar; it has a glycaemic index of only 5. Lucuma is therefore a wonderful sugar alternative for a diabetic and a delicious ingredient in many dishes.

What does lucuma taste like?

If you happen to be in South America, you may be lucky enough to try a fresh lucuma. The flesh of the lucuma is dry, floury and tastes very sweet and has the texture of a hard-boiled egg yolk, hence the English term "eggfruit". Due to the very high sugar content, lucuma tastes very sweet and is reminiscent of a cross between caramel and mango. In powder form, you can also imagine something similar. However, you must be aware that lucuma cannot be used in the same way as sugar and tastes the same.

Image source: ildipapp / 123rf

References (10)

1. Rojo LE, Villano CM, Joseph G, Schmidt B, Shulaev V, Shuman JL, Lila MA, Raskin I. Wound-healing properties of nut oil from Pouteria lucuma. J Cosmet Dermatol. 2010 Sep;9(3):185-95. doi: 10.1111/j.1473-2165.2010.00509.x. PMID: 20883291; PMCID: PMC4097019.
Source

2. Poljšak N, Kreft S, Kočevar Glavač N. Vegetable butters and oils in skin wound healing: Scientific evidence for new opportunities in dermatology. Phytother Res. 2020 Feb;34(2):254-269. doi: 10.1002/ptr.6524. Epub 2019 Oct 27. PMID: 31657094.
Source

3. Gómez-Maqueo A, Bandino E, Hormaza JI, Cano MP. Characterization and the impact of in vitro simulated digestion on the stability and bioaccessibility of carotenoids and their esters in two Pouteria lucuma varieties. Food Chem. 2020 Jun 30;316:126369. doi: 10.1016/j.foodchem.2020.126369. Epub 2020 Feb 6. PMID: 32062233.
Source

4. Kritchevsky SB. beta-Carotene, carotenoids and the prevention of coronary heart disease. J Nutr. 1999 Jan;129(1):5-8. doi: 10.1093/jn/129.1.5. PMID: 9915867.
Source

5. Wood SM, Beckham1 C, Yosioka2 A, Darban3 H, Watson RR. beta-Carotene and selenium supplementation enhances immune response in aged humans. Integr Med. 2000 Mar 21;2(2):85-92. doi: 10.1016/s1096-2190(00)00009-3. PMID: 10882881.
Source

6. Rao TP, Quartarone G. Role of guar fiber in improving digestive health and function. Nutrition. 2019 Mar;59:158-169. doi: 10.1016/j.nut.2018.07.109. Epub 2018 Aug 23. PMID: 30496956.
Source

7. Espinosa I, Fogelfeld L. Tagatose: from a sweetener to a new diabetic medication? Expert Opin Investig Drugs. 2010 Feb;19(2):285-94. doi: 10.1517/13543780903501521. PMID: 20050825.
Source

8. Chukwuma CI, Mopuri R, Nagiah S, Chuturgoon AA, Islam MS. Erythritol reduces small intestinal glucose absorption, increases muscle glucose uptake, improves glucose metabolic enzymes activities and increases expression of Glut-4 and IRS-1 in type 2 diabetic rats. Eur J Nutr. 2018 Oct;57(7):2431-2444. doi: 10.1007/s00394-017-1516-x. Epub 2017 Aug 2. PMID: 28770335.
Source

9. Salli K, Lehtinen MJ, Tiihonen K, Ouwehand AC. Xylitol's Health Benefits beyond Dental Health: A Comprehensive Review. Nutrients. 2019 Aug 6;11(8):1813. doi: 10.3390/nu11081813. PMID: 31390800; PMCID: PMC6723878.
Source

10. Guerrero-Wyss M, Durán Agüero S, Angarita Dávila L. D-Tagatose Is a Promising Sweetener to Control Glycaemia: A New Functional Food. Biomed Res Int. 2018 Jan 9;2018:8718053. doi: 10.1155/2018/8718053. PMID: 29546070; PMCID: PMC5818958.
Source

Why you can trust me?

Wissenschaftliche Studie
Rojo LE, Villano CM, Joseph G, Schmidt B, Shulaev V, Shuman JL, Lila MA, Raskin I. Wound-healing properties of nut oil from Pouteria lucuma. J Cosmet Dermatol. 2010 Sep;9(3):185-95. doi: 10.1111/j.1473-2165.2010.00509.x. PMID: 20883291; PMCID: PMC4097019.
Go to source
Wissenschaftliche Studie
Poljšak N, Kreft S, Kočevar Glavač N. Vegetable butters and oils in skin wound healing: Scientific evidence for new opportunities in dermatology. Phytother Res. 2020 Feb;34(2):254-269. doi: 10.1002/ptr.6524. Epub 2019 Oct 27. PMID: 31657094.
Go to source
Wissenschaftliche Studie
Gómez-Maqueo A, Bandino E, Hormaza JI, Cano MP. Characterization and the impact of in vitro simulated digestion on the stability and bioaccessibility of carotenoids and their esters in two Pouteria lucuma varieties. Food Chem. 2020 Jun 30;316:126369. doi: 10.1016/j.foodchem.2020.126369. Epub 2020 Feb 6. PMID: 32062233.
Go to source
Wissenschaftliche Studie
Kritchevsky SB. beta-Carotene, carotenoids and the prevention of coronary heart disease. J Nutr. 1999 Jan;129(1):5-8. doi: 10.1093/jn/129.1.5. PMID: 9915867.
Go to source
Wissenschaftliche Studie
Wood SM, Beckham1 C, Yosioka2 A, Darban3 H, Watson RR. beta-Carotene and selenium supplementation enhances immune response in aged humans. Integr Med. 2000 Mar 21;2(2):85-92. doi: 10.1016/s1096-2190(00)00009-3. PMID: 10882881.
Go to source
Wissenschaftliche Studie
Rao TP, Quartarone G. Role of guar fiber in improving digestive health and function. Nutrition. 2019 Mar;59:158-169. doi: 10.1016/j.nut.2018.07.109. Epub 2018 Aug 23. PMID: 30496956.
Go to source
Wissenschaftliche Studie
Espinosa I, Fogelfeld L. Tagatose: from a sweetener to a new diabetic medication? Expert Opin Investig Drugs. 2010 Feb;19(2):285-94. doi: 10.1517/13543780903501521. PMID: 20050825.
Go to source
Wissenschaftliche Studie
Chukwuma CI, Mopuri R, Nagiah S, Chuturgoon AA, Islam MS. Erythritol reduces small intestinal glucose absorption, increases muscle glucose uptake, improves glucose metabolic enzymes activities and increases expression of Glut-4 and IRS-1 in type 2 diabetic rats. Eur J Nutr. 2018 Oct;57(7):2431-2444. doi: 10.1007/s00394-017-1516-x. Epub 2017 Aug 2. PMID: 28770335.
Go to source
Wissenschaftliche Studie
Salli K, Lehtinen MJ, Tiihonen K, Ouwehand AC. Xylitol's Health Benefits beyond Dental Health: A Comprehensive Review. Nutrients. 2019 Aug 6;11(8):1813. doi: 10.3390/nu11081813. PMID: 31390800; PMCID: PMC6723878.
Go to source
Wissenschaftliche Studie
Guerrero-Wyss M, Durán Agüero S, Angarita Dávila L. D-Tagatose Is a Promising Sweetener to Control Glycaemia: A New Functional Food. Biomed Res Int. 2018 Jan 9;2018:8718053. doi: 10.1155/2018/8718053. PMID: 29546070; PMCID: PMC5818958.
Go to source
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