Can eating more guava help diabetics stabilize blood sugar? Nutritionist teaches you how to eat...

Questions often seen on the Internet include: "Can diabetics only eat tomatoes and guava as fruits?" and "Can eating guava improve diabetes?" What is the truth? Nutritionists say that the dietary principle for diabetics is "three lows and one high", namely low sugar, low oil, low salt and high fiber. By analyzing the nutrition and other characteristics of guava, these doubts can be answered.

Eating guava will not cause a significant increase in blood sugar levels immediately

Guava is a fruit that is very rich in soluble dietary fiber, containing 3 grams per 100 grams, which accounts for about 10% of the recommended daily dietary fiber intake. Bai Xiaoliang, a nutritionist from New York, wrote in his new book "Don't Let Wrong Nutrition Concepts Harm You 2: Are You Eating Nutrition or a Burden?" ” stated that because guava is rich in dietary fiber and not easy to digest, blood sugar will not rise significantly immediately after eating it, and will be more stable than fruits with lower dietary fiber content such as watermelon and cantaloupe. In addition, guava is low in calories and fat, making it a good fruit option for diabetic patients who need to maintain ideal weight and blood sugar.

Guava contains fructose and cannot improve diabetes, but it is rich in dietary fiber, so blood sugar levels will not rise significantly immediately after consumption and will be more stable. Basically, when it comes to choosing fruits, diabetic patients should try to choose fruits with lower sugar content, such as tomatoes, guava, dragon fruit, kiwi, apples, etc., and consume them in moderation.

Guava contains more vitamin C than other fruits.

In addition, guava contains a variety of rich nutrients. The vitamin A content is 5 times that of oranges and the vitamin C content is more than any other fruit, containing 228 mg per 100 grams, which is 3 times the recommended daily vitamin C intake. Scientific research has confirmed that regular consumption of fruits rich in vitamin C helps the body develop resistance to infectious substances and eliminate cancer cells caused by free radicals that are harmful to the body. Vitamin C is essential for the synthesis of collagen in the body. Collagen is one of the main structural proteins necessary for maintaining the integrity of blood vessels, skin, organs and bones.

Guava also contains vitamin A and flavonoids, such as beta-carotene, lycopene, lutein and zeaxanthin, which are good sources. These compounds have antioxidant properties and are also important for maintaining the health of mucous membranes and skin. Consuming natural fruits rich in carotene can prevent lung and oral cancer. The lycopene contained in guava can prevent ultraviolet damage to the skin and protect the prostate.

Compared with other fruits, guava is rich in potassium, which helps control heart rate and blood pressure and is also an important component of cell and body fluid balance. Guava also contains pantothenic acid, niacin, vitamin B6, vitamins E and K, and minerals such as magnesium, copper, and manganese. Manganese helps the body metabolize and absorb other important nutrients in food. The body uses manganese as an antioxidant enzyme, and copper is needed for the formation of red blood cells.

Follow the nutrition experts:

Although guava is nutritious and rich in dietary fiber, it contains about 10 grams of sugar per 100 grams. It is a good fruit choice for diabetics, but it still needs to be consumed in limited quantities. A serving of fruit is about the size of a baseball or fist.

Guava is divided into two parts: a thick and crispy skin and a berry-like middle part containing seeds, both of which are rich in nutrients. In the center is the pink guava fruit, which contains 5204 micrograms of lycopene per 100 grams, almost twice that of tomatoes (100 grams of tomatoes contain 2573 micrograms of lycopene). Therefore, when eating guava, do not remove the seeds in the middle. It is recommended to eat them together. However, guava seeds are very hard, and everyone's gastrointestinal tolerance is different, so it is recommended not to consume excessive amounts in a short period of time.