Forget sugar – ‘gold of the Incas’ fruit becoming popular as a sweetener

Step aside, stevia — there’s a new natural sweetener sneaking into the smoothies of the health-conscious.

This South American superfruit — once prized by ancient civilizations — has yellow-to-orange flesh and boasts flavors resembling sweet potato, caramel and maple syrup.

In the Andean valley of Peru, Bolivia and Ecuador — where it originates — it’s often used as a natural sweetener, and it’s even the most popular ice cream flavor in the region.

Now, lucuma — also known as the “gold of the Incas” — is showing up in everything from lattes to paleo snack bars, thanks to its enjoyable flavor and perceived health halo.

Sold here mostly as a fine, yellowish powder made from dried fruit pulp — lucuma’s appeal lies in its lower glycemic load and bounty of nutrients.

Lucuma is rich in antioxidants like carotenoids — which give the fruit its distinctive color and help boost eye health.

Antioxidants fight off free radicals that damage cells — so consuming foods high in antioxidants can help reduce inflammation and lower your risk of cancer, heart disease and cognitive decline.

Lucuma is also packed with nutrients such as vitamin C, iron, zinc, calcium, potassium and dietary fiber — which benefit everything from your gut to your eyes to your immune system.

“Unlike refined sugar, lucuma retains fiber, vitamins, and minerals, offering more than just empty calories,” nutritionist Scott Keatley told Food and Wine.  

According to the U.S. Department of Agriculture (USDA), one tablespoon of lucuma contains one gram of protein and six grams of carbohydrates — compared to the 13 grams of carbohydrates and zero grams of protein in white sugar.

It’s also only 30 calories per tablespoon, as opposed to table sugar’s 49.

Too much sugar is obviously bad for heart health — and, unlike table sugar, lucuma doesn’t spike blood sugar levels as dramatically.

In fact, research suggests lucuma’s polyphenol content could help inhibit the angiotensin I-converting enzyme (ACE), which could aid in regulating blood pressure.

And, while more research is needed on the topic, its vitamin B3 (niacin) levels could even boost your mood and lower your risk of depression.

With all of these health benefits, it’s easy to see why the Mayans viewed lucuma as a symbol of fertility with many healing properties.

But don’t go overboard — remember, it’s still a sweetener.