Diabetics should eat pink or white guava?

Eating the whole guava with the peel after washing thoroughly helps increase fiber intake, prolongs the feeling of fullness and limits unhealthy snacking habits.

Both pink and white guava are good for health, although the nutritional composition of the two types is slightly different, according to The Indian Express (India).

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Both pink and white guavas are good for health.

Ms. Edwina Raj, Head of Clinical Nutrition and Dietetics at Aster CMI Hospital in Bengaluru (India), said that both pink-fleshed guava and white-fleshed guava are rich in nutrients, bringing many benefits to overall health.

Pink guavas get their distinctive color from lycopene, an antioxidant that helps protect the heart and reduce the risk of cancer. They are also rich in vitamin A, which helps improve vision and maintain healthy skin.

Meanwhile, white-fleshed guava stands out with its higher vitamin C and fiber content, helping to improve the immune system, aid digestion and maintain a healthy gut.

Rashi Agrawal, an endocrinologist at Kokilaben Dhirubhai Ambani Hospital in Navi Mumbai, India, said that both guava varieties have unique nutritional and metabolic benefits. Despite their different compositions, both pink and white guavas are suitable for diabetics if consumed in moderation.

Benefits of white guava

The white flesh of the guava, usually found near the skin and seeds, contains more fiber. Fiber helps slow the absorption of glucose, prolongs the feeling of fullness, aids digestion, and reduces bad cholesterol in the blood. This is important for people with diabetes or metabolic syndrome.

When eating, you should use the peel to maximize the amount of fiber. Eating guava with the peel after washing it not only helps regulate blood sugar but also helps limit the consumption of foods containing a lot of starch or sugar between main meals.

Benefits of pink guava

Pink guava, on the other hand, has a softer flesh and a naturally sweet taste due to the lycopene it contains. This substance, along with vitamin C, has the ability to neutralize free radicals that damage pancreatic cells and blood vessel walls, thereby helping to protect insulin function and the cardiovascular system.

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Despite its sweeter taste, the sugar content in pink guava does not significantly affect blood glucose levels thanks to its high fiber content which helps balance it.

According to Dr. Agrawal, from an endocrine perspective, eating the two types of guava provides the best balance of fiber, antioxidants, vitamins, and minerals.

This combination helps maintain metabolic balance, reduces post-meal blood sugar fluctuations, and increases cellular protection against oxidative stress.

Which is better for diabetics?

Ms. Edwina Raj also said that pink-fleshed guava is often more suitable for people with diabetes because it contains more fiber than white-fleshed guava.

This amount of fiber helps slow down the rate of sugar absorption into the blood, helping to keep blood sugar levels stable over the long term.

In addition, antioxidants in pink guava such as lycopene also help protect the heart, reduce inflammation and support weight control.

For diabetics, experts recommend eating 200 to 300 grams of guava per day, equivalent to about 1 to 2 medium-sized fruits.

Guava should be eaten fresh, without adding salt or sugar to avoid increasing sodium or glucose levels in the blood.

Eating guava as a snack, especially mid-morning or afternoon, helps provide natural energy and curb hunger.