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Last updated on November 7th, 2023
More than 14 lakh new diabetes pateints were diagnosed this year, according to new data from the American Diabetes Association (ADA). So, to manage and prevent diabetes, what’s most important is diet control. Therefore, one should have proper knowledge about what to eat and what to not. Categorising foods today, we will analyse guava and reveal whether it is good for diabetics or not.
Guavas are tropical fruits, oval in shape, and comprise edible seeds. Guava is also known as Amrud fruit in Hindi. Its skin is light green or yellow in color. Besides, guava leaves can be used as herbal tea and leaf extract as an herbal supplement. Guava is extremely rich in nutrients like fiber, vitamin C, potassium, and antioxidants. This incredible nutritional profile makes guava good for diabetes.
This fruit is cultivated in dry or moist heat. Both leaves and the fleshy fruit of this guava plant are edible in nature. People most commonly consume guava as a snack and boil its leaves in an herbal tea. Guava is much the same as pears in relation to texture. It carries somewhat more crunch. The fruits contain a tropical, sweet taste that immediately takes a person’s taste buds on a vacation.
Guava Nutrition
One guava comprises over two times the RDI of Vitamin C. Besides its high Vitamin C content, guava is full of other nutrients, such as:
- Calcium
- Iron
- Potassium
- Vitamin A
Nutrients per Serving
As per USDA, 1 whole guava (55 g) comprises the following nutrients:
- Calories: 37.4 Kcal
- Carbs: 7.8 g
- Sugar: 4.9 g
- Fiber: 2.9 g
- Fat: 0.5 g
- Protein: 1.4 g
- Sodium: 1.1 mg
- Cholesterol: 0 mg
Portion Sizes
One whole guava constitutes one of the four to five advisable fruit servings in a day. Similar to other fruits, guava’s sugar content is also good. Also, it is vital for a person to limit his or her sugar consumption. Excessive sugar in one’s diet may cause health problems like tooth decay or weight gain.
Glycemic Index of Guava
Guava glycemic index is low and between 19 to 25. Its glycemic load is also in the low category. This means eating guava in measured and as part of diet wouldn’t bring much blood sugar rise.
Read More: Can You Eat Carrot as a Diabetic Person
Guava for Diabetes
Can diabetic patients eat guava?
Yes, The guava glycemic index is low. This implies that its digestion and absorption occur slowly. And, thus it would gradually affect the increases in glucose levels. Guava contains fewer calories. Hence, it aids in weight loss. Too much weight is another contributory factor to diabetes. As per the USDA, about 100 grams of guava comprises 9 grams of natural sugar and only 68 calories. According to many studies, guava helps in reducing sugar levels in diabetes patients. Along with this, it reduces triglycerides and bad cholesterol. Guava contains rich amounts of fiber. This is just great for maintaining normal blood sugar levels. Fibers take a long time to digest, and this ensures that guava is good for diabetes. Moreover, guava contains four times the vitamin C content present in oranges. Vitamin C plays a key role in building immunity in the body. Also, it helps the body to fight chronic health problems such as diabetes. Guava comprises low sodium and high potassium content. And, this meets one of the requirements of a diabetes-friendly diet.
Are You Aware That Raw Guava Peels Are Bad for Type 2 Diabetes?
Guava peels are rich in simple sugar and carbs. As the whole fruit, the fiber neutralises these nutrients and is okay to be consumed in moderation for T2DM patients. A study found that guava peels consist of natural sugar. In this study, diabetic rats that ate guava peels witnessed a 91% rise in sugar levels within 2 hours.
However, guava leaves are good for diabetes patients, and the leaf extracts, when mixed in water, have proven effects of regulating sugar levels.
- Increases plasma insulin
- Positively stimulate glucose metabolism
- Lowers total cholesterol
- Lowers LDL cholesterol
- Increases HDL cholesterol levels
Read More: Early Signs and Symptoms of Diabetes You Must Know
Guava Fruit Benefits
Guava for Diabetes
Data proposes that guava helps to improve blood glucose control. Numerous studies observed that the leaf extract of guava improved:
- Chronic blood glucose control
- Blood glucose levels
- Insulin resistance
Is guava leaf good for diabetes patients? So, the answer would be yes. This is perfect news for diabetic patients or people at diabetes risk. A study found that intake of guava leaf tea reduced the glucose levels following a meal. The effects continued up to 2 hours. Another study also observed that intake of guava leaf tea lowered the levels of blood glucose following a meal by above 10%.
Summary
Guava extract has been found to improve blood glucose control in diabetics or people at risk.
Guava Benefits Heart Health
Guavas are known to improve heart health in several ways. Researchers think that the rich amounts of vitamins and antioxidants present in guava leaves might protect the heart from free radical damage.
Also, high levels of soluble fiber and potassium present in guavas add to better heart health. In addition, the leaf extract of guava leaf is associated with:
- Reduced “Bad LDL Cholesterol”
- Reduced Blood Pressure
- Increased “Good HDL Cholesterol”
A study observed that having ripe guava prior to meals brought:
- Overall reduction in blood pressure by eight to nine points
- Decrease in the total cholesterol by 9.9% and,
- Increase in HDL cholesterol by 8%.
Summary
Guava leaf extract or whole fruit might be beneficial for heart health. Guava lowers blood pressure, increases HDL cholesterol, and lowers LDL cholesterol.
Mitigates Painful Signs of Menstruation
A lot of females suffer from dysmenorrhea (painful signs of menstruation like stomach cramps). Yet, there is some data suggesting that guava leaf extract might lower the extent of pain of menstrual cramps.
A study was done on females who got painful signs and observed that consuming 6 mg of guava leaf extract daily lowered pain intensity. It seems to be even stronger than a few painkillers. Additionally, guava leaf extract aids in mitigating uterine cramps.
Summary
Daily consumption of guava leaf extract might aid in reducing the signs of painful menstruation, such as cramps.
Guavas Benefits Digestion
Guavas contain rich amounts of dietary fiber. Thus, consuming more guavas might help in reducing constipation and promoting healthy bowel movements. Just 1 guava may offer 12% of the RDI of fiber.
Moreover, guava leaf extract might promote gut health. Studies propose that it is helpful in lowering the duration and extent of diarrhea. Also, studies indicate that the leaf extract of guava is antimicrobial in nature. This implies that it may be useful in neutralizing damaging gut microbes responsible for diarrhea.
Summary
Intake of guavas or guava leaf extract might avoid or lower GI problems like diarrhea and constipation.
Guava Good for Weight Loss
Guava is a great weight-loss-friendly fruit. It contains just 37 calories and 12% of the RDI of fiber intake. The fruit is a low-calorie snack option and is filling in nature. Contrasting to a few other low-calorie snacks, guava packs vitamins and minerals.
Summary
Guavas pack a lot of fiber and fewer calories. This signifies that guava would aid a person in feeling full and thus support weight loss.
Guava Comes with an Anticancer Effect
Guava leaf extract seems to exert a powerful anti-cancer effect. Various studies indicate that guava extract may prevent or even stop the development of tumor cells.
This is likely owing to the rich amounts of antioxidants. They help in preventing the free radicals from harming body cells. And, this is one of the major reasons of cancer. Another study observed that guava leaf oil was 4 times more efficient at preventing the growth of tumor cells in comparison to various cancer medications.
Summary
The rich amounts of antioxidants in guava are useful in preventing the growth and development of tumor cells.
Guava Act as an Immunity-Booster
Low vitamin C levels are associated with a higher risk of infections and ailments. Guavas are just superb in delivering this nutrient, as fruit is one of the richest sources of this vitamin.
Actually, 1 guava offers approx. two times the RDI for vitamin C. This is roughly two times the quantity a person might obtain from having an orange. Vitamin C is important to maintain healthy immunity. Even if, it’s not helpful in preventing the common cold, vitamin C is useful in lowering a cold’s duration. In addition, it is associated with great antimicrobial effects. This implies that it aids in killing the bad infection-causing microbes. As vitamin C gets removed from the body, it’s vital to repeatedly receive an adequate diet.
Summary
Guava contains plenty amount of vitamin C. Preserving sufficient levels of this vitamin plays a key role in defending against infections and ailments.
Guavas Might Benefit Skin Health
The extensive vitamins and antioxidants present in guava work incredibly on the skin too. Its antioxidants might help in guarding the skin against damage. This may delay the skin’s aging process, thus preventing wrinkles as well.
Moreover, guava leaf extract might even cure acne on application to the skin directly. One study observed that guava leaf extract was successful in killing acne-triggering bacteria. This was probably because of its strong antibacterial and anti-inflammatory powers.
Also Read: Is Diabetes Reversal Possible?
Summary
Vitamins and antioxidants present in guavas may aid in delaying skin aging. In addition, guava leaf extract might aid in treating acne.
Read More: Diabetes and Skin Problems
How to Eat Guava in Diabetes
There are ample ways of having guava to manage diabetes and pleasing the taste buds all in all.
Consume the Raw Fruit:
Guava is totally safe to eat in its raw form. People can peel its skin and divide it into ½ or ¼ parts. And, just enjoy the fruit in the sunlight. Guava peel has been found to cause an increase in glucose levels. So, it is advisable to consume it after peeling.
Boil its Leaves:
Boiling the leaves in boiling water gives guava extracts. So, people can take that later. These extracts contain rich amounts of antioxidants, vitamin C, and flavonoids. The leaf extract of guava improves insulin resistance, regulates glucose levels, and improves cholesterol elimination.
Drink it as a Juice:
Guava juice for diabetics is an easy way to enjoy the fruit while promoting overall health. It is better to wash the fruit, peel off its skin, slice it into little pieces, and combine it with chilled water.
When to Eat Guava
It is best to have guava during winter, particularly when it ripens. People may have one to two guavas anytime in the day, excluding early morning, night, and prior to an empty stomach.
Risks of Having Guava in Excess
Guava in excess may increase the blood sugars rapidly. As it contains low calories, protein, and fat, a person is expected to develop a longing to consume more of it. A lot of individuals experience diarrhea and IBS signs because of guava seeds. Guava peel has been found to spike blood glucose levels. Hence, it is advisable to have it after peeling. The guava’s skin contains rich sugars such as glucose that work on metabolism directly. And hence enhances the levels of blood sugar.
Summary
Guavas are enormously tasty and pack essential nutrients. This tropical fruit contains fewer calories and adequate fiber. Fruit is an outstanding inclusion in a healthy diet. The majority of studies also promote the benefits of guava leaf extracts consumed as dietary supplements. Together, guava leaf extracts and fruit might be helpful for improving heart health, digestion, and immunity, together with other benefits.
Read More: Homeopathic Medicines for Diabetes
FAQs:
What is the recommended number of guavas for a day?
One guava constitutes one of the four to five advisable servings of fruit for a day.
Are there any side effects of having guava?
Guava leaf extract consists of chemicals leading to skin irritation, particularly in individuals having skin problems like eczema. If a person has eczema, he or she must utilize guava leaf extract with care.
For whom, guava is not good?
Individuals inclined to cold and cough must avoid this fruit. Also, people must not have guavas at night as it may lead to cold and cough. In addition, people experiencing toothache must totally avoid guavas.
How people with diabetes should take guava leaves?
Taking guava leaf tea post-meals may aid in suppressing rises in blood sugars. Also, it has not been found to interact negatively with drugs diabetics might be consuming. Numerous studies of guava leaf extracts, such as guava leaf tea, have established antifungal and antibacterial activities.
Disclaimer
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