Modern lifestyle has led to a major shift in our everyday regular diet – from eating fresh home cooked food and seasonal fruits to packaged, instant, ready to eat food. It has also led to a surge in lifestyle related diseases and diabetes in one of them that has raked up a lot of concern.
The rate at which diabetes is increasing with each passing year is a cause of worry and all measures should be taken to contain it. Diabetes occurs when the pancreas does not produce enough insulin to regulate blood sugar. As a result, blood sugar is not able to enter the cells for storage, which leads to an abnormal spike in its level in the body. Of course, a high-sugar diet is largely responsible for this situation, but it is not the only culprit, not by a long shot.
There are many factors that play a role in causing it. Few lifestyle changes, eating nutritious home cooked meals along with regular exercise are simple steps that can be taken to begin our fight against diabetes. There are a number of fruits and vegetables that should be included in our diet to combat diabetes or help alleviate the symptoms. Guava is one such super fruit. It is a tropical fruit and is not just known for its unique taste and texture, but also for its myriad health benefits. Among the health claims associated with guava is its potential use in managing and combating diabetes. Let’s delve into the scientific evidence surrounding guava and its role in diabetes management. Nutritional Profile of Guava Guava is a low-calorie fruit packed with vitamins and minerals. It is especially rich in vitamin C, fiber, and antioxidants. Its low glycemic index (GI) and high dietary fiber content make it particularly interesting and important in the context of diabetes.
Guava and Blood Sugar Control Dietary Fiber: Guava is a good source of dietary fiber, which has been shown to slow the absorption of sugar and thus reduce blood sugar spikes. A regular intake of dietary fiber can aid in the management of type 2 diabetes. Low Glycemic Index (GI): Foods with low GI release sugar slowly into the bloodstream, reducing the potential for blood sugar spikes. Since guava has a low GI, it's a preferable fruit choice for diabetics compared to others with higher GI values. Guava Leaf Extract: Studies have shown that guava leaf extract can have potential anti-diabetic effects. It appears to lower blood glucose levels by improving insulin resistance and enhancing glucose uptake in the liver. Other Health Benefits for Diabetics Rich in Vitamin C: Guava is an excellent source of vitamin C, an antioxidant that plays a role in combating oxidative stress—a factor that can contribute to the development of diabetes and its complications. Heart Health: Diabetics are often at a higher risk for cardiovascular diseases. The high levels of potassium and soluble fiber in guava can help in lowering blood pressure and cholesterol, respectively, promoting overall heart health. Improved Digestion: Digestive problems can sometimes accompany diabetes. The fiber in guava aids in healthy digestion and can help prevent constipation. A healthy gut means a healthy body. Low in Sodium and High in Potassium: A diabetic needs to monitor his diet’s sodium intake because too much salt can be dangerous and cause health problems. Guavas are high in potassium and low in salt, two nutrients that are crucial for controlling diabetes. Low in Calories: Another cause of elevated blood sugar is excess weight. Guava only has 68 calories per 100 grams and 8.92 grams of natural sugar which makes it an excellent choice in diabetes management. Apart from all the above-mentioned properties, guava is abound with many other important vitamins and minerals required for a healthy body. Eating raw guavas with their peel on could reduce hypertriglyceridemia and hypercholesterolemia, two prevalent lipid issues associated with diabetes, and lowering blood triglyceride levels. Incorporating guava into our diet in the form of a snack, chutney or juice can offer various health benefits, from blood sugar management to improved heart health. With its rich nutrient profile and potential health benefits, guava can be a delightful and beneficial addition to a balanced diet. So what are you waiting for? Go grab a bite of this superfruit!
