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Guava, called a “diabetic-friendly fruit,” is high in dietary fiber, vitamin C, antioxidants, and has a low glycemic index, making it great for maintaining stable blood sugar levels. The fruit’s seeds, which are often pink or white in color, also provide fiber, which promotes intestinal health. But if you’re wondering which one is best for you, we’ve got you covered.
Edwina Raj, Head of Services – Clinical Nutrition & Dietetics at Aster CMI Hospital in Bengaluru, stated that both pink and white guavas are nutritious.
“The pink guava is rich in antioxidants like lycopene, which helps protect the heart and reduces the risk of cancer. It also has more vitamin A, which gives the fruit its bright colour. Its white cousin, on the other hand, contains more vitamin C and fibre, which help boost immunity and improve digestion,” mentioned Raj.
Dr. Rashi Agrawal, Consultant in Endocrinology at Kokilaben Dhirubhai Ambani Hospital in Navi Mumbai, informed indianexpress.com that both pink and white guava have remarkable nutritional and metabolic benefits, despite modest differences in nutrient profiles. Here’s a thorough breakdown of both:
White Guava
The white one (usually closest to the skin and seeds) has more dietary fibre, which slows glucose absorption, increases satiety, and assists digestion. Fibre also helps control bowel motions and decreases LDL cholesterol, which is beneficial for those with diabetes or metabolic syndrome. Eating entire guava with skin (after carefully washing) increases fiber intake and prolongs post-meal satiety, reducing harmful snacking habits.
Pink Guava
The color pink, on the other hand, comes from the antioxidant lycopene, a carotenoid that has been linked to protection against oxidative stress, cardiovascular disease, and even certain malignancies. Lycopene and vitamin C work synergistically to neutralize free radicals that harm pancreatic and vascular cells, so preserving insulin function and endothelial health. The pink pulp has a somewhat higher natural sweetness, but its impact on glucose levels is negligible due to the balancing effect of fiber.
Dr. Agrawal, an endocrinologist, stated that eating the full fruit, both pink and white, provides the optimum balance of fiber, antioxidants, vitamins, and minerals. It promotes metabolic balance, lowers postprandial glucose levels, and improves cellular defense.
Which is better for diabetics?
For diabetics, Raj clarified that pink guava is generally better.
“Pink guavas have more fibre, which helps slow down sugar absorption in the blood, keeping blood sugar levels stable. They also contain more antioxidants, like lycopene, which help protect the heart and improve overall health. White guavas, on the other hand, have slightly less fibre and antioxidants, but are still good in moderation,” she explained.
For diabetics, she recommended, it is best to eat 1–2 guavas a day as a snack, preferably raw, and avoid adding sugar. Including guavas in a balanced diet with vegetables, whole grains, and proteins can help manage diabetes effectively.
So, instead of focusing on one colour, it’s best to eat the full fruit for maximum health benefits.
(Disclaimer: The article’s advice and recommendations are meant primarily as general information and should not be interpreted as expert medical advice. Before beginning any exercise program or making any dietary changes, always get advice from your doctor or a dietitian.)
Source: IE
