Remember those school days when we’d come home tired and hungry, and the thaelewale uncle outside school would be selling fresh, sweet and sour masala chaat? Among the slices of guava and cucumber, there was one fruit that stood out – the star-shaped one sprinkled with red chilli powder and black salt (kala namak). That was star fruit or कमरख / सितारा फल
In this blog, we’ll take a closer look at star fruit – what it is, its nutritional value, benefits, and its health benefits.
What Is Star Fruit?
Star fruit, also known as carambola, is a tropical fruit named after its unique star-like shape when sliced. It has a sweet and tangy taste with a juicy, slightly crisp texture, similar to grapes or pears.
In India, star fruit is commonly known as “कमरख” (Kamrakh) in Hindi, “Chaturappuli” in Tamil, “Karambal” in Marathi, and “Kamaranga” in Bengali and Assamese.
It has smooth, waxy skin and a crisp, juicy texture. The flavour can range from mildly sweet to tangy, depending on how ripe it is. Unlike most fruits, star fruit has no peel or core to remove – just wash it, slice it, and it’s ready to eat.
| Another star for the star fruit🌟 Star fruit has been used not just as a fruit but in traditional remedies and even household cleaning. Its acidic juice can naturally remove stains and polish metal surfaces! |
What is the Nutritional Value of Star Fruit?
Starfruit is known for being low in calories and rich in vitamin C, fiber, and antioxidants, making it a nutritious and refreshing snack. According to the Indian Food Composition Tables (IFCT), 2017, 100 grams of star fruit contains:
| Nutrient | Nutritional Value* (per 100 gm) |
| Energy | 26 kcal |
| Carbohydrate | 5 gm |
| Protein | 1 gm |
| Total Fat | 400 mg |
| Total Fiber | 3 gm |
| Natural Sugar | 4 gm |
Besides being low in calories, star fruit contains important vitamins and minerals. It is a good source of vitamin C and has potassium, magnesium, iron, and zinc in small amounts. The fruit also has a high water content, making it naturally refreshing.
It contains dietary fiber, which adds to its nutritional value, and natural plant compounds like antioxidants. With a mix of these nutrients, star fruit is a light and hydrating fruit to enjoy.
Is Star Fruit Good for Diabetes?
Yes! It’s great for diabetes.
- Helps keep blood sugar in check: The fiber in star fruit slows down how sugar enters your blood, which may prevent sudden spikes.
- A healthy, low-sugar option: Unlike some fruits that can be high in sugar, star fruit is light, refreshing, and won’t add extra calories to your diet.
Is Star Fruit Good for Weight Loss?
It is also perfect if you are in weight loss mode 😁…for these reasons:
- Low in calories, high in fiber: It fills you up without adding extra calories, helping to reduce cravings and snacking.
- Keeps digestion smooth: The fiber may help prevent bloating and constipation.
- Hydrating and refreshing: Packed with water and nutrients, making it a great snack on a hot day.
- A tasty way to stay on track: If you love snacking but want to lose weight, this could be a guilt-free choice.
What are the Other Health Benefits of Star Fruit?
- Good for the heart: Some research suggests it may help lower bad cholesterol levels.
- Packed with antioxidants: It’s rich in vitamin C and other compounds that help fight harmful toxins in the body.
- Can help with inflammation: Traditionally used for skin problems, fevers, and minor infections.
- Supports immunity: The vitamin C boost may help your body fight off colds and infections.
- Might have cancer-fighting potential: Some studies suggest it could slow down the growth of certain cancer cells, but more research is needed.
Isn’t it an amazing fruit whether you have diabetes, want to lose weight, or simply aim for better overall health? On that note – if you’d like to learn more about such diabetes-friendly foods and how to incorporate them into your meals, we recommend booking a 1-on-1 online consultation with our expert Nutritionist. They’ll provide you with 100% clarity on your diet! ☺️. Try it. It will be totally worth it!
Are There Any Side Effects of Consuming Star Fruit?
- Not safe for people with kidney problems: Star fruit contains compounds (Caramboxin, which is a neurotoxin) that the kidneys help remove. If you have any kidney problems or aren’t working properly, these substances build up in the body and can cause confusion, seizures, and other serious issues. If you have kidney disease, it’s best to avoid it completely.
- May affect the brain: Star fruit has substances that can interfere with the nervous system. Eating too much, especially on an empty stomach – can cause hiccups, nausea, or mental confusion. In severe cases, it may even trigger seizures, especially in people with kidney problems.
- Might upset the stomach: Star fruit is naturally acidic. This may cause discomfort, especially for those with acid reflux or a sensitive stomach.
| 🚨Heads-up people with Kidney issues: For those with kidney problems, star fruit should be completely avoided. Check with your doctor if you must have them. |
How to Prepare and Eat Star Fruit?
Eating star fruit is simple since the entire fruit is edible – no peeling or removing seeds is required.
- Eat it fresh: Wash the fruit thoroughly under running water. Slice it crosswise to reveal its natural star shape. For an extra kick, sprinkle some red chilli powder and rock salt (kala namak) over the slices for a spicier taste.
If you’re trying it for the first time, start with a few slices to enjoy its mildly sweet and tangy taste. Since it has a juicy, crisp texture, it makes a great light snack on its own.
How Much Star Fruit Can a Person Eat?
A healthy person can safely enjoy a few slices a day as a light and refreshing snack. However, eating too much – especially on an empty stomach – may cause mild stomach discomfort due to its acidity.
For people with diabetes, star fruit can be eaten in moderation (a few slices) as it has a low glycemic index and fiber that may help regulate blood sugar. Portion control is key.
How We At Fitterfly Can Help You?
At Fitterfly, we focus on providing personalized nutrition and wellness plans that help you manage your health effectively. If you’re looking to include star fruit in your diet, especially for diabetes or weight management, our Nutrition Coaches will work with you to create a meal plan that incorporates this refreshing fruit in the right portions. We’ll guide you on how to balance it with other foods to maintain optimal blood sugar levels and help with weight control.
If you’re concerned about potential side effects or managing your kidney health, our Fitness Coaches and Success Coaches can also provide lifestyle modifications that complement your diet, ensuring that you enjoy the health benefits of star fruit without compromising your health. Our holistic approach supports your journey towards better health, helping you make the most of what nature has to offer!
Call us at 08069450746, and let’s get started!
Reduced diabetes medications in 3 months
* Diabetes Remission is the clinical term for Diabtes Reversal
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