Is Guava Good for Diabetes?
Article Category: Nutrition
Author: Shifa Fatima, MSc.
Medically Reviewed By: Dr. Apoorva T, MHM.
Last Reviewed: April 5, 2022
Overview
Guavas are considered to be among the healthiest fruits with incredible nutritional value. This comprehensive guide explores the connection between guavas and diabetes, examining whether this super-food has added nutritional value for people managing diabetes.
Glycemic Index of Guava
Guava has a glycemic index of 12-24. This level of GI is considered safe, making guava suitable for diabetics. With a glycemic index of 12-24, guavas will not immediately raise your blood sugar levels.
Guava Nutritional Value
Nutritional Composition per 100 Grams
| Nutrient |
Amount |
| Calories |
68 calories |
| Protein |
2.6 grams |
| Carbohydrates |
14 grams |
| Fiber |
5 grams |
| Fat |
1 gram |
| Sodium |
2 mg |
| Potassium |
417 mg |
| Sugar |
9 grams per ounce |
| Glycemic Index |
12-24 |
Key Nutrients and Minerals
Guavas are a powerhouse of nutrients and extremely rich in:
- Minerals: Calcium, manganese, lycopene, and potassium
- Vitamins: High in vitamin C and vitamin A
- Antioxidants: Rich source of various antioxidants
Advantages of Guavas for Diabetes
Guavas offer multiple benefits for people with diabetes:
Blood Sugar Management
- Low in carbohydrates: Making them suitable for diabetes. Carbohydrates are nutrients that raise blood sugar levels.
- Balanced mineral content: Good amount of protein, potassium, and certain minerals help prevent the spike in sugar levels and keep it in check.
- High dietary fiber: Chock-full of dietary fibre that slows down the digestion process, lowering blood sugar spikes in the process.
Additional Health Benefits for Diabetics
- Blood pressure regulation: Balance the sodium and potassium content in the body which regulates blood pressure and helps people with hypertension.
- Oral health: The high calcium content helps with oral care, mouth and gum problems.
Ways to Consume Guavas for Diabetes
Consuming guavas in their natural form is ideal. However, you can try some delicious guava recipes listed below. As it is a fruit, it is best to eat it raw or combine it with something else in its raw state itself.
Recommended Guava Recipes
1. Banana, Date, and Guava Smoothie
Ingredients:
- 200ml of milk
- Half a banana
- One date
- One ounce of guavas
Preparation: Blend all ingredients together. This rich and nutritious smoothie will give you vital nutrients.
2. Apple-Guava Yoghurt with Chia Seeds
Ingredients:
- Fresh yoghurt
- Two tablespoons of chia seeds
- Guava
- Apple
Preparation: Get some fresh yoghurt. Mix two tablespoons of chia seeds. Enjoy your creamy yoghurt with a crisp twist.
3. Guava Salad
Ingredients:
- One ounce of guavas
- Carrots
- Honey
- Apples
Preparation: Take an ounce of guavas. Add some carrots, honey, apples, and guavas. Mix them up. Enjoy your sweet and nutritious salad.
4. Guava Juice
Ingredients:
- One whole guava
- Salt
- Chilli powder
- Ice
- Mint
Preparation: Blend one whole guava in your mixer. Add some salt, chilli powder, ice and mint. Enjoy your cool guava juice, which is perfect for summers.
Best Time to Eat Guavas
Optimal Consumption Timing
Can diabetics eat guava? To receive the proper nutritional benefits of guavas for diabetes:
- Best timing: Consume them after eating something
- Avoid: Do not eat it on an empty stomach
- Night consumption: It is advised to not eat guavas at night as it might trigger a cold or a cough
- Meal pairing: You can pair it with your breakfast smoothie or add it to your juices
Why This Timing Matters
As guavas are rich in potassium and calcium, they will truly benefit you. Guavas are a tropical fruit and are perfect for summers. They provide a cooling sensation and refresh you.
Risk of Overconsumption
Potential Side Effects
As guavas have high fibre content, overconsumption can cause:
- Digestive issues: Gas, bloating, and stomach pain
- Laxative effect: These nuts are also known to be a natural laxative, and eating too much may cause diarrhoea
- Skin reactions: They can sometimes cause skin irritation as well
Recommended Daily Intake
Always moderate your consumption of guavas to avoid these health complications. It is advised to consume a maximum of 1 guava in a day.
Other Health Benefits of Guavas
Beyond diabetes management, guavas offer numerous health benefits:
Cancer Prevention
- Guava leaf extract has been proven to prevent cancer as they are a rich source of plant compounds
Brain Health
- The high antioxidants in guavas can improve your brain health massively, making you sharper and more intelligent
Heart Health
- Guavas can help prevent heart diseases by lowering 'LDL' levels (low-density lipoprotein), also known as bad cholesterol
Immune System Support
- They are rich in vitamin C, potassium and calcium, and can really boost your immunity
Skin Health
- Guavas are also good for your skin, and their nourishing fats can prevent breakouts
Weight Management
- Guavas are perfect for weight loss and promote a healthy lifestyle
Summary: Key Takeaways
Is Guava Good for Diabetes?
Yes, guavas are beneficial for diabetes management:
- Nutritional profile: Rich in omega-3 fatty acids, protein, and fibre
- Blood sugar impact: Low in carbs with plenty of minerals; won't spike blood sugar levels
- Consumption guidelines: Avoid eating guava on an empty stomach
- Daily limit: Limit consumption to 1 guava per day to avoid side effects
Additional Health Benefits Include:
- Better brain health
- Good skin and hair
- Weight management
- Defence against certain cancers
- Low cholesterol levels
- Boosted immunity
- Relieve menstrual cramps
- Improved heart health
Frequently Asked Questions
Are guavas good for diabetics?
Yes, Guava is good for diabetes as it helps in lowering blood sugar and it also increases HDLc levels in your body.
How many guavas should a diabetic patient eat daily?
You should eat a maximum of 1 guava in a day.
Does guava increase blood sugar?
No, guavas cannot raise blood sugar as they have fewer carbohydrates. However, foods with more carbs raise blood sugar levels.
Do guavas reduce blood sugar?
Yes, guavas reduce blood sugar levels and could also prevent type-2 diabetes. They are rich in dietary fiber and help to build insulin resistance.
How to eat guava for diabetes?
Yes, people with diabetes can incorporate guavas into their diet by consuming them raw or adding them to shakes, juices, and salads.
What are the side effects of guavas?
Consuming too many guavas can cause diarrhoea as they have high dietary fibre. In addition, eating them in excessive amounts may lead to skin irritation and trigger certain skin conditions.
Medical Review Process
Our articles undergo extensive medical review by board-certified practitioners to confirm that all factual inferences with respect to medical conditions, symptoms, treatments, and protocols are legitimate, canonical, and adhere to current guidelines and the latest discoveries.
Disclaimer
This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.
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