Published on: Aug 08, 2022

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Is Guava Good for Diabetes?

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Guavas are in oval shape and are called Amrud in Hindi. Guavas are incredibly rich in antioxidants, fibre, vitamin C, and potassium. Guava has a fantastic nutritional profile, making it good for diabetes. You may be surprised to hear about the benefits of guava as a food for people living with diabetes. Let’s find out if is guava good for diabetes.

Is Guava Good for Diabetes?

Guava is a healthy tropical fruit that can be added to breakfast, salads and even desserts. Although guava is filled with vitamins, minerals and antioxidants, some people think it will hurt the blood sugar level of people with diabetes.

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Due to it being rich in fiber, the fruit keeps you fuller for a longer time, which can help in maintaining good health. The fruit is also pivotal in lowering blood sugar levels, especially in people with type-2 diabetes.

But does guava have any effect on someone with diabetes? How much can you eat of this delicious fruit?

Glycemic Index or GI

Glycemic Index, or GI, is a system that assigns a number or numeric value to foods based on how much carbohydrate they contain and how fast eating each of these can increase your blood sugar levels. 

What you eat will have an impact on your overall blood sugar levels. Keeping track of the GI count of the foods you eat can help you understand how they affect your blood sugar levels.

It will also help you avoid certain foods or include some in your regular diet, depending on your specific needs.

Glycemic index, or GI, is usually divided into three categories:

  • Low GI – between 1 and 55
  • Medium GI – between 56 and 69
  • High GI – 70 and above 

Glycemic Index or GI of Guava

The glycemic index of guava is 12-24. This amount of GI is considered safe which makes guava good for diabetes

A glycemic index of 12-24 also means that eating guavas will not immediately raise your blood sugar levels. 

How Is Guava Good For Diabetes?

1. Low glycaemic index (GI) & sugar content 

Guava has a GI of 12-24, and 100g of guava contains only 8.92 g of sugar content, making it easy to digest and absorb. As a result, it ensures a minimal rise in blood glucose levels. Because of the low glycaemic index guava is good for diabetes.

2. Packed with Fibre 

100 grams of guava contains 5.4 grams of dietary fibre; since it is highly rich in fibre, it is great for controlling blood sugar levels. Fibres are slow to digest and not easily absorbed into the bloodstream. Guava is good for diabetes since it has fibres that take a while to digest.

3. Low calories

The low caloric content of 68 kcal aids weight management, thus, eliminating a risk factor for diabetes mellitus. Excess weight is another factor of high blood sugar. This ensures that guava is good for diabetes

4. Vitamins & Minerals

Guava has 4 times the vitamin C content found in oranges! It also has low sodium and high potassium content (417 gm per 100 gm), meeting one of the prerequisites of a diabetes diet

Good levels of vitamin A, B9, potassium & sodium, make it a perfect addition to your diet chart. This ensures that guava is good for diabetes.

Ways to Consume Guava in Diabetes

There are plenty of ways to consume guava while managing diabetes and satisfying your taste buds. Here are some ways to include guava in your diet plan to manage diabetes effectively.

1. Eat Raw!

Guava is safe to be consumed raw. First, peel the skin (peel raises blood sugar levels; thus, it is advised to eat it after peeling) and cut it into halves or quarters.

2. Juice It Up!

Guava as a juice for diabetes is a simple way to enjoy the fruit. Rinse the fruit, peel off the skin, chop into small pieces, and blend with chilled water. 

3. Boil the Leaves!

Boil the leaves in water to obtain their extracts and consume them afterwards. These extracts are rich in vitamin C, flavonoids, and antioxidants. Guava leaf extracts enhance cholesterol excretion, control blood sugar, & improves insulin resistance.

One must never forget MODERATION is the key & overconsumption will elevate blood sugar rapidly. Besides that, Guava is good for diabetes to satisfy the taste buds while benefiting the body.

- By Fitterfly Health-Team
Anand Jain | 38 Years
Reversed diabetes
without medicines!
You too can!
HbA1c : 6.3%5.4%
Weight loss : 76 kg70 kg
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