Diabetes: Go for Guava Fruit
Guava (Amrud) & Diabetes:
Did you ever think about how things got discovered? How they progressed to the state where they are?
History has always been exciting. Food history is even more exciting. One always wonders how mankind discovered grains, herbs, fruits, developed recipes, came to know their nutritional qualities, usage, etc.
Fruits have always been an area of curiosity for me. How would have people found out which are the edible fruits, their nutritional qualities, medicinal properties...
Guava is one of my favorite fruits always raises a question,
How would have guava fruit been discovered?
Guava whose scientific name is Psidium guajava originated from part of Central America, Mexico, the Caribbean region, and Northern South America. According to the archaeological record in Peru about the evidence of guava cultivation, it was shown that guava cultivation started as early as 2500 BC.
Guava which is the English name is called “Guajava” in Spanish and “Goiaba” in Portuguese.
Guava fruits are pear to round-shaped. Their pulp contains many small hard seeds. The fruit has yellow-green skin and white, yellow, or pink flesh.
Not only fruits, but other parts of the tree are useful as well which makes it versatile. The tree's bark is also useful medicinally for treating numerous ailments.
Guava Nutrition Facts:
Glycaemic Index of Guava is 12-24 which puts it in the low GI category and
The glycaemic load of Guava is 1.3-5 which puts it again in a very low GL category.
Both the above numbers are good for diabetics.
It is worth noting that 100 grams (g) of raw guava fruit contains:
- 135 calories
- 5.13 g of carbohydrates.
- 1.44 protein
- 8.59 g of dietary fiber
- 228.3 mg of vitamin C
What do we note from the above guava nutrition facts?
One thing that we can immediately make a note of is abundant Vitamin C. But did you know, Guava, apart from being a very tasty fruit, is also very helpful in 'diabetes'
Guava greatly helps diabetics in the following ways-
1) It's a great snack for diabetics with a low glycaemic index.
2) It's very rich in dietary fiber (pectin – soluble fiber) that helps ease constipation (a common diabetic complaint).
3) It's a rich source of Vitamin C and phenolic compounds hence considered a highly nutritious fruit.
4) Diabetes is responsible for the increased generation of free radicals and defective antioxidant defense systems. One of the main reasons behind the progression of the diabetogenic process is found to be oxidative stress. Therefore, antioxidant-rich foods like guava are a good dietary intervention in the management of type 2 diabetes.
5) Leaves have also been found to be useful in diabetes. Guava leaves tea is found to be of great help in treating diabetes naturally.
But how much guava can a diabetic have?
Diabetics can have one medium-size guava.
All the above information puts guava into the "must-have category" for diabetics.
So...if you have Diabetes - go for it!
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