How to Incorporate Guava into a Diabetic Diet?

Guava and Diabetes: Is It a Healthy Choice?

Guava, a tropical fruit known for its vibrant flavour, can be found all over the globe. It is dearly consumed in certain parts of Latin America and Asia. As it is filled with nutrients, it is also easy on the palate and cheap. This fruit is often hailed as a healthy choice for diabetics.

However, how much truth does this statement hold? Let us see how guavas can be a source of healthy nutrients for you, especially if you are diabetic.

What is in a Guava?

Guava is a tropical fruit that mainly grows in dry or humid climates. People often consume only the flesh of guavas. However, both the fruit and the leaves of the guava plant are edible. The fruit contains approximately 80% moisture and 20% dry matter. Now, this dry matter includes fats and proteins.

Guava is a rich source of ascorbic acid (Vitamin C). Along with Vitamin C, it also hosts Vitamin A, B1, B2, riboflavin, niacin, and pantothenic acid. Additionally, it contains a good amount of iron, phosphorus, calcium, sodium and potassium. The fruit is rich in antioxidants, which increases its dietary value.

Can Diabetics Eat Guava Safely?

Guava is considered to be a safe addition to a diabetic diet. With a glycemic index of 19, it does not cause sugar level spikes at all. However, before going all in, consult your doctor about whether you should incorporate it into your diet. Ultimately, moderation is the key.  

Nutritional Profile of Guavas

Let us look at the nutritional value of Guava.

From the above table, it is pretty clear that guavas are packed with nutrients. For someone who has diabetes, it is a pretty good dietary addition.

How to Eat Guavas?

You can eat it with its skin, which provides excellent fibre and essential nutrients.  In addition, you can consume it in various ways, like juicing or boiling the leaves to make tea.

You can also mix it in with other fruits to make fruit salad. Moreover, if you are a smoothie fan, you can make a healthy guava smoothie as a light snack.

However, one thing to note is that portion control is crucial here. Although guavas are low in calories, it has natural sugars, which can impact your blood sugar level if consumed excessively.

Other Benefits of Guavas

Guavas are not only good for diabetes patients, but they also come as a boon for other diseases. Here are some key benefits of this fruit:

• Helps in relieving menstrual pain
• Helps boost heart health
• Weight-loss-friendly fruit
• Boosts your immunity
• Good for your skin

Guavas are a safe addition to a diet plan for diabetics. It has a low glycemic index, unlike sugar or jaggery. However, if you consume it excessively, even this beneficial fruit can be harmful and impact your blood sugar level. Hence, practice moderation.