Is Guava Good for Diabetes?

Is Guava Good for Diabetes? Nutritional Value and Ways to add Guava in your Diabetic diet Explained

Guava is a nutrient-rich fruit that has countless health benefits. Due to guava’s sweet and tangy taste, people often believe it to spike blood sugar levels and cause diabetes.

However, the effect of guava on blood sugar levels is not that simple. In fact, it might be the opposite. Read ahead to understand whether guavas are good for diabetes or not.

What is the Nutritional Value of Guava for Diabetics ?

Guava is full of various essential nutrients, which makes it a healthy choice for people with diabetes. Studies have revealed that eating guava without its peel can reduce blood sugar levels.

Listed below are some of the nutrient essentials of guava:

● Dietary Fibre

Guava is loaded with dietary fibers, which are proven to reduce blood sugar levels. It slows down digestion, delaying the sugar release into the bloodstream. It is also helpful in constipation and maintaining healthy bowel function.

● Vitamins

A medium-sized guava provides four times more vitamin C than an orange. Vitamin C strengthens the immune system, which aids in managing chronic illnesses like diabetes. It is also loaded with beta-carotene, which provides vitamin A that aids in problems related to vision, a common health complication that diabetic people face.  

● Low Glycemic Index (GI)

Guava has a glycemic range of 12 to 24, which means it doesn’t immediately spike blood sugar. Low-GI foods are excellent for people with diabetes as they provide energy while keeping blood sugar levels in check.

● Low Calorie Count

A medium-sized guava has a low calorie count of around 68 kcal, making it a popular choice for weight management, essential for people with diabetes.

● Potassium

People with diabetes often suffer from high blood pressure and hypertension. Guava contains a good amount of potassium, which enhances heart health and helps to regulate blood pressure levels. Around 100 grams of guava can provide 417mg of potassium, which, if included in the daily diet, can prevent cardiovascular diseases.

● Antioxidants

Guava is a powerhouse of phytonutrients like carotenoids, polyphenols, and vitamin C, which have antioxidant properties. They help reduce oxidative stress and inflammation generated by bodily toxins.

What are the Ways to Add Guava to Your Diabetic Diet?

Guava has a high fibre content that helps reduce blood sugar levels by releasing sugar-degrading enzymes like maltase, sucrase, and α-amylase. They hinder the release of sugar into the bloodstream, thereby regulating blood sugar levels.

Here are a few ways to include this superfood in a diabetic diet:  

1. Fresh Raw Guava

Freshly cut raw guava slices are an excellent mid-morning or afternoon snack for people with diabetes. They are high in dietary fibre, which aids blood sugar management.

2. Salads

Add freshly cut guava slices to salads for a sweet and tangy flavour. Pair them with healthy fats or lean proteins like nuts, leafy green veggies, or tofu.

3. Smoothies

Blend guava with other low-GI foods (berries, avocado, cucumber), spinach, and plain Greek yogurt or unsweetened almond milk for a fulfilling meal.

4. Chutney

Blend guava with herbs and spices like coriander or mint leaves to enhance your taste buds as a side dish. Don’t add sugar or artificial flavors, use homemade spices as a healthier option.

5. Guava Leaf Tea

Pick some fresh guava leaves, rinse them off, and boil them in water to make guava leaf tea. It helps reduce fasting blood sugar levels and also improves glucose response after consuming carbs.

6. Baked Goods

You can add guava to diabetes-friendly baked goods prepared without added sugars. To enhance the taste, you may use stevia or monk fruit. Make sure to use natural guava extracts rather than artificial flavours.

Guava is rich in nutrients and flavours, making it a superfood for people with diabetes. However, to prepare a balanced, diabetes-friendly diet, include fruits in moderation. Consult your dietitian to get a fair idea of your nutritional needs and prepare your diet accordingly.