The winter fruit guava is rich in dietary fibers, vitamin C, antioxidants, and is extraordinary in nutrition and taste. So, is guava good for diabetes?
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Guava: Nutritional Profile
Can diabetics eat guava? The extremely low 12-24 glycemic index of guava makes them a desirable fruit in diabetes. The glycemic index (GI) of fruit will tell you how rapidly or slowly the fruit will release glucose into your body. Higher the glycemic index, rapid will be the rise in blood sugar levels.
Their nutritional composition and taste tend to make them a healthy fruit superior to others. Did you know that guava has three times higher vitamin C than an orange? Guava is good for ascorbic acid (vitamin C). Moreover, preferred levels of vitamin A, folate (B9), magnesium, potassium, sodium, phosphorus, iron, and calcium are worth paying attention to.
Guava is good for diabetes as it delays the increase in blood sugar levels after a meal by taking a long time to digest.
Advantages of Guava for Diabetics
Guava is a fruit to eat and enjoy in abundance due to its nutritional value. Its excellent in managing diabetes and in this section, we delve into detail to explain how guava is good for diabetes
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Glycemic Index and Sugar Content in Guava
Very low guava glycemic index and only 8.92 g guava sugar content in 100 grams make it easy to digest and absorb. It ensures a minimal rise in blood glucose levels.
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High Dietary Fibers and Low Caloric Content
5.4 grams of dietary fibers in 100 grams of guava prevents the rise in blood sugar levels. It delays the intestinal absorption of glucose. The low caloric content of 68 kcal aids weight management, thus, eliminating a risk factor for diabetes mellitus.
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Vitamins and Minerals
One of the richest sources of vitamin C, good levels of vitamin A, B9, potassium, and sodium makes it a perfect addition to a diabetic’s diet chart.
Ways to Consume Guava in Diabetes
There are plenty of ways of consuming guava that will help you manage diabetes and satisfy your taste buds altogether.
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Eat Raw!
Guava is entirely safe to consume as a raw fruit. Peel the skin and cut it into halves or quarters and enjoy the fruit in good sun. Guava peel has shown a rise in blood sugar levels, and thus it is advised to eat it after peeling.
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Drink It Up!
Guava juice in diabetes is a simple way to enjoy the fruit to its fullest while benefiting your body. Rinse the fruit, peel off the skin, chop in small pieces, and blend with chilled water.
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Boil the Guava Leaves!
Boil the guava leaves in boiling water to obtain their extracts and consume them afterward. These extracts are rich in vitamin C, flavonoids, and antioxidants. The guava leaf extracts enhance cholesterol excretion, control blood sugar, and improves insulin resistance.
When to Consume Guava
Guava is best to consume in winters, especially as it ripens. One can eat 1-2 guavas anytime in the day except for early morning, night, and just before an empty stomach.
Risks of Over Consumption Of Guava
- Overconsumption of guava can spike your glucose levels in the bloodstream. Being low in calories, protein, and fat content, you are likely to develop a craving for having more of it.
- Many people encounter diarrhea and irritable bowel syndromes due to guava seeds.
- Guava peel has shown a rise in blood sugar levels, and thus it is advised to eat it after peeling. The skin of guava is rich in sugars like glucose that act directly on our metabolism and increases blood sugar levels.
Other Health Benefits of Guava
- Aids in boosting immunity through rich vitamin C and powerful antioxidants.
- It prevents the development of cancer.
- Lowers down cholesterol and increases the level of HDL (good cholesterol), thus keeping the heart healthy.
- High dietary fiber prevents constipation, ensures regular bowel movement, and helps in cholesterol excretion.
- The low caloric content of 68 kcal aids weight management.
Don’t Have Time To Read?
- Guava is a tropical fruit widely consumed to manage blood sugar levels.
- It is a winter fruit with a rich source of vitamin C, antioxidants, and dietary fibers.
- The low glycemic index of guava makes it a desirable fruit in diabetes.
- Researches have shown that guava consumption with skin tends to increase blood sugar levels.
- Guava leaves have immense benefits towards controlling your blood glucose spikes.
Friendly Asked Questions
Guava’s low glycemic index, sugar levels, and rich fiber content make it a perfect addition to the diet of a diabetic.
Any overconsumption and guava with its skin will elevate the blood sugar rapidly. Otherwise, the fruit is an excellent choice during diabetes to satisfy the taste and benefit the body.
Yes, consuming guava without its peel is an effective remedy to lower your blood sugar/glucose levels along with cholesterol and triglycerides.
Yes, guava juice is safe to consume for those with diabetes.
Any fruit low in glycemic index and has a good fiber content is good for diabetics. Some recommendations are apples, peaches, plums, blueberries, oranges, cherries, and grapes.