Pink guava or white guava: Which is better for diabetics?

SKĐS - Guava has long been considered a 'friendly' fruit for diabetics thanks to its low glycemic index, richness in fiber, vitamin C and antioxidants.

Both pink guava and white guava have nutritional value, but differ slightly in composition:

1. White guava – 'friend' of the digestive system and stable blood sugar

Content

• 1. White guava – 'friend' of the digestive system and stable blood sugar
• 2. Pink guava – rich in antioxidants, good for the heart and pancreas
• 3. Which is better for diabetics?
• 4. Notes when eating guava for people with diabetes

White guavas stand out due to their higher fiber content, especially in the flesh near the skin and around the seeds. This fiber helps slow the absorption of sugar (glucose) into the blood, thereby helping to stabilize blood sugar after meals – an important factor for people with diabetes or metabolic syndrome.

In addition, the fiber in white guava also increases the feeling of fullness, limits cravings and reduces the tendency to snack unhealthy. In addition, it also supports digestive activity, helps regulate bowel movements, prevents constipation and reduces LDL cholesterol (the "bad" cholesterol) - thereby contributing to protecting cardiovascular health.

Nutritionists recommend eating guava with the skin (after washing thoroughly or soaking in diluted salt water) to maximize the amount of fiber and vitamin C - two key nutrients that help control blood sugar and boost immunity. However, people with weak stomachs or prone to bloating should eat in moderation and avoid eating on an empty stomach.

Both pink guava and white guava have nutritional value, but differ slightly in their specific nutritional composition…

2. Pink guava – rich in antioxidants, good for the heart and pancreas

The characteristic pink color of guava comes from lycopene – a powerful antioxidant in the carotenoid group, which is also the active ingredient that gives color to ripe tomatoes. Lycopene helps protect cells from oxidative stress, thereby reducing the risk of cardiovascular disease, blood vessel damage and some types of cancer.

When combined with vitamin C, lycopene helps neutralize free radicals, protecting the pancreas – the organ that produces insulin – and blood vessel walls from damage caused by high blood sugar. This is especially important for people with diabetes or at risk of metabolic disorders.

The flesh of pink guava has a naturally sweeter taste than white guava, but has a very small effect on blood sugar thanks to the abundant fiber that helps slow down sugar absorption. According to Dr. Rashi Agrawal, Endocrinologist - Kokilaben Dhirubhai Ambani Hospital (Navi Mumbai, India): When eating whole guava - whether pink or white - the body will receive the perfect combination of fiber, antioxidants, vitamins and minerals. This helps balance metabolism, reduce blood sugar fluctuations after meals and protect cells from oxidative damage.

Both types of guava are good for overall health, but each has its own 'strengths'. The difference lies only in the specific nutritional advantages, so patients can choose according to their taste or health needs.

Edwina Raj, Head of Clinical Nutrition – Aster CMI Hospital (Bengaluru - India)

3. Which is better for diabetics?

Both types of guava are rich in fiber, vitamins and low in sugar, making them suitable for diabetics. However, according to nutritionist Edwina Raj - Head of Clinical Nutrition Services, Aster CMI Hospital (Bengaluru, India), pink guava is often considered a better choice for diabetics, thanks to its high content of the antioxidant lycopene and its stable fiber content, which helps slow down sugar absorption, thereby keeping blood sugar stable and protecting the heart.

White guava is also highly nutritious – especially good for digestion and immunity, but has slightly less antioxidants than pink guava. So if you have to choose only one, diabetics can choose pink guava; otherwise, it is best to alternate to get the benefits of both.

Adding guava to your diet along with green vegetables, whole grains and lean protein sources helps to improve blood sugar control and support energy metabolism. However, instead of focusing too much on choosing pink or white guava, it is important to eat the whole guava, including the flesh and peel (after washing), to take full advantage of the fiber, vitamin C, lycopene and natural minerals.

4. Notes when eating guava for people with diabetes

Although guava is a diabetic-friendly fruit, eating it the wrong way can still increase blood sugar or cause indigestion.

Here are some notes when eating guava:

4.1 Don't eat too much: You should only eat 1 - 2 small guavas per day (equivalent to about 150 - 200g). Eating too much can cause bloating or increase sugar absorption.

4.2 Eat at the right time: It is best to eat guava between two main meals, avoid eating right after meals to avoid rapid increase in blood sugar.

4.3 Prioritize eating the whole fruit: You should eat both the flesh and the peel (after washing or peeling off the outer layer if sensitive). You should not squeeze guava juice, because the juice removes fiber - a factor that helps control blood sugar.

4.4 Do not add salt, sugar or seasoning: Adding salt or sugar will negate the health benefits and may affect blood pressure or blood sugar.

4.5 Caution for people with digestive problems: People with bloating, gastritis, irritable bowel syndrome or severe constipation should eat small amounts and monitor their body's reaction, as guava seeds can cause discomfort if not chewed thoroughly.

4.6 Combine with a balanced diet: Guavas are just one part of a healthy diet. Diabetics should maintain a diet rich in green vegetables, whole grains, lean protein and low in saturated fat to control blood sugar and weight well.

According to traditional medicine, guava has a slightly sweet and astringent taste, warm properties, helps strengthen the spleen, digest food, stop diarrhea and cool the body. Therefore, guava is not only a food but also a "good medicine" when used properly. Diabetics can choose pink guava if they want to increase antioxidants and protect the cardiovascular system, or white guava if they focus on immunity and digestion. Regardless of the type, guava is still a good choice in a scientific blood sugar control diet.

Pink guava is rich in lycopene - an antioxidant that helps protect the heart, reduce the risk of cancer and slow down the aging process of cells. The vitamin A content in pink guava is also higher, supporting vision and skin health. White guava stands out with a higher amount of vitamin C and fiber, helping to strengthen the immune system, support digestion and effectively regulate blood sugar.

This article is for reference only. Patients should consult their doctor before changing their diet or adding new foods to their daily menu.

Readers can see more:

Source: https://suckhoedoisong.vn/oi-hong-hay-oi-trang-loai-nao-tot-hon-cho-nguoi-tieu-duong-169251101115032671.htm