Achieving a balance between nutrition and exercise is crucial in the fight against diabetes. Regular exercise, prescribed medicines, and a well-planned diet can help reduce excess weight and insulin resistance. Understanding the role of nutrition and maintaining this balance is essential.
Here are tips for planning your exercise routine:
You can choose how you exercise, whether it’s Dancing, Yoga, Zumba, Brisk walking, Cardio, Strength training, Cycling, Swimming, and more. The key is maintaining consistency, as different exercises result in varying calorie burn, influenced by individual physical attributes. Counting calories and estimating those burnt during exercise can help create a precise workout and diet plan.
Consulting a professional is best for planning your exercise schedule, as they can help you find activities that suit your personal preferences and goals. If you have existing orthopaedic issues, heart disease, or other chronic illnesses, consult a doctor before starting a new exercise regimen. Fitness trainers and certified dietitians can personalise your training plan based on the severity of your condition and identify any mistakes that might hinder your progress. If you wish to plan on your own, assess your fitness level to set realistic goals.
Many people need to pay more attention to the difficulty of certain exercises, such as pushups, squats, and running. Assess your abilities by jogging continuously for 1 minute or doing pushups and squats for 15 seconds non-stop. Increase the duration slightly every day after 20-30 minutes of walking. Avoid overexertion and ensure your exercise is comfortable.
People with diabetes are at risk of hypoglycemia (low blood sugar), which can cause sudden sweating, shaking hands, weakness, dizziness, and fainting. Carry glucose tablets, candies, fruits, or fruit juice in case of emergencies. Keeping a glucometer handy is also a good idea. You can also consult with your nutritionist to explore alternative options like health supplements such as Celevida protein powder that suit your specific needs.
If you feel hungry or weak, refrain from exercising. Check your blood sugars, have some food, and exercise only when your blood sugars are within a healthy range. Opt for whole fruits or a handful of nuts as pre-workout snacks and include a source of healthy carbs, proteins, and fats in your post-workout meals. Consider consulting your doctor or nutritionist for advice on protein supplements if your workout requires a higher protein intake.
Proper hydration can help regulate blood sugar levels, improve insulin sensitivity, and aid digestion. It also helps prevent dehydration, which can lead to complications for those managing diabetes.
Exercise not only combats weight gain and insulin resistance for diabetes patients but also offers additional benefits for individuals without health complications. It improves mood, energy levels, and sleep quality, making it enjoyable when you find an exercise that suits you.
Additionally, there are also various protein supplements available specifically designed for individuals with diabetes or those at risk, catering to their nutritional requirements without causing spikes in blood sugar levels like Celevida protein powder.
To reap the maximum benefits of your exercise plan, taking care of your calorie intake and nutrition is important. Be sustainable with your exercise plan, and never overdo your limits. Keep an eye on your body weight, blood sugars and blood pressure, and follow up with your doctor for the right advice as and when needed.
Also Read: Desserts For Diabetics: An Expert’s Guide To Enjoying Sweet Treats Safely
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Diabetes is a chronic condition in which the person cannot metabolize glucose in the blood efficiently. The body becomes desensitized to insulin or produces it in insufficient quantities. This can lead to many other problems like vision loss, heart problems, kidney failure, amputations and hypertension in the patient.
There are many things you can do to avoid diabetes complications. Here are a few tips:
Losing excess weight can help you deal with your diabetes better. A healthy weight helps control the blood sugar levels and lead to fewer fluctuations in your glucose levels. Plus, being lean will ensure that your heart and your kidneys are not unnecessarily taxed.
Keeping a constant watch on your blood glucose levels will ensure that you control major deviations from the set ranges. Keep a diary to track the effect of food and diet on your sugar levels.
Read More: Understanding Blood Sugar Levels
By keeping track of the amount and the kind of carbohydrates you are eating will help you figure out which ones are good for you. Choose high-fibre carbs, preferably with a low glycemic index to manage diabetes optimally.
High cholesterol, blood pressure, and triglyceride levels are bad for your body. With diabetes, the body’s immunity decreases. Also, the rest of the organs are pressurized to deal with elevated blood glucose levels. Keeping these parameters in check helps the body to deal with diabetes better and protects the heart and the kidneys from damage.
Exercising not only keeps your blood sugar levels under control but also keeps your weight in check. It reduces stress, detoxifies the body and brings down cholesterol levels. Walking, dancing, yoga, swimming are all great alternatives to burn calories. If you haven’t been very active, start slow and build up your workouts. Read more health benefits of exercise.
Those who do not sleep well at night end up eating more and putting on more weight. Sleep on time and for enough hours to provide ample rest to your body. Those who sleep better show more stable blood sugar levels. Also, sleep helps the body repair itself. If you are having trouble sleeping, follow a sleep routine that could include meditation, listening to soothing music, or reading.
After genetics, stress is one of the leading causes of diabetes. Too much stress elevates the blood sugar levels, makes you eat more, sleep less and causes havoc with your daily life. Learn to meditate or find ways to not stress yourself out. Read more different types of relaxation techniques that help you de-stress.
Follow the above steps and figure out what works best for you. Diabetes can be controlled and many people live a quality life by ensuring their glucose levels don’t fluctuate too much.
Also Read: Are Bananas Good for Diabetics? A Research-Based Analysis
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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Often, doctors prescribe medicines that must be taken at specific intervals throughout the day. Now you may ask if taking all your prescribed medicines at a particular time is important. Well, the answer is YES!
The first step in managing diabetes is taking all the prescribed medicines (both oral pills and insulin injections) on time and in the dosage recommended by your doctor. Missing doses of your medicines can lead to a spike in blood sugars which, if it happens frequently, can have harmful effects on important organs such as the kidneys, heart, nerves, eyes and brain.1
Let us look at some common reasons why people miss their diabetes medicines and simple hacks to overcome this situation –
1. Many patients assume that when their blood sugar reports are normal, they can stop their medicines.
> If your blood sugar levels become normal because of medicines, stopping them can spike your sugar level again. Do not stop or modify your medicine doses unless advised by a doctor.
2. Many patients don’t remember to take their medicines on time.
Well, in that case, why don’t you try these –
> Set reminders on your phone (they’re pretty helpful)
> Keep your pill box close, maybe on your dining table, so you don’t miss a dose after a meal.
> Inform your family members about your dosage schedule.
> Mention the date on the strip so that you can track your regularity by checking empty slots in the strip. You can also get a pill-box organiser and never miss a dose.
> Keep spare medicines in your handbag/wallet/car/office desk so you can have them even if you are out of your home.
> Keep a copy of your prescription while travelling away from home.
3. People also fear the side effects associated with medicines. 2
> Some people may experience a few side effects related to their diabetes medicines. It is important to always consult your doctor if you experience such side effects. He/She will either help you manage them or prescribe an alternative medicine. By no means you should ever stop your medicines without the advice of your doctor.
It is important to always remember that the positive health outcomes of taking your medicines regularly on time outweigh the mild side effects that you may experience.
4. Delay in purchasing your medicines can also cause a few days’ gaps.
> Always set reminders and buy your medicines at least 1 week before the current strip is finished.
5. Some patients cannot purchase all medicines because of financial constraints.3
> Taking medicines should be your priority to avoid far more expensive diabetes-related problems later. You can check for offers and buy medicines online. You can talk to your doctor about alternative brands that cost less.
It is worth noting that diabetes can be managed well with a healthy lifestyle, which includes taking your medicines on time, monitoring your sugar levels often, eating a balanced diet and regularly exercising.
We wish you good health.
References
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Diabetes, also known as diabetes mellitus, is a chronic metabolic disease that affects how our body uses glucose.
It mainly occurs when the pancreas can no longer release enough insulin for the body or when the body cannot make proper use of the insulin the pancreas produces.
Diabetes increases the possible risk of various complications like diabetic eye disease, nerve damage, kidney disease, heart disease and strokes.
While medicine and doctors’ consultation are definitely essential to manage diabetes, research studies show that the benefits of physical activity are undeniable when it comes to keeping blood sugar levels in check. This includes walking, workout, power walks, brisk walking and yoga.
Brisk walk or walking at a brisk (active and energetic) pace basically refers to walking faster than the usual pace of a walk or stroll. To call a walk a ‘brisk’ or a power walk, an individual must have an increased heartbeat and breathing rate while walking.
Before you get started, you must note a few things for successful brisk walking:
There are certain walking workout techniques that one must follow to make the most out of their brisk walk. This includes:
Below listed are the advantages or benefits of walking every day at a brisk pace for people with diabetes:
Brisk walks can help you lose excess weight or fat in your body by burning more calories. It increases lean muscle mass and boosts your fitness level, which in turn also helps deal with the risk of other lifestyle disorders like obesity.
Regular brisk walks can help reduce the risks of various cardiovascular or heart diseases, like narrowing of arteries, chest pains, heart attacks or strokes, and more by improving cardiovascular health as it brings up the heart rate.
Another benefit of walking every day at a brisk pace is that it helps manage high blood pressure by reducing the stiffness of the blood vessels, which makes it easier for blood to flow.
Regular brisk walking can help increase insulin (a hormone released by the pancreas) sensitivity. This means that the blood cells become better at utilising insulin for drawing in glucose for energy.
Brisk walking also helps improve an individual’s mental health by improving their sleep, boosting self-esteem, and building brainpower. It increases blood circulation in the brain and body, which reduces stress levels.
According to the American Diabetes Association and the American College of Sports Medicine, 30 minutes of brisk walking for five days every week is necessary to deal with diabetes. Involve at least 20 minutes of frequent brisk walking at a pace of 15 to 20 minutes per mile (3 to 4 mph) in your 30 minutes of walking goal.
Brisk walking is the best walking workout to manage diabetes. If you are still in doubt, consult your doctor or healthcare provider to know the best physical activity for your body and the advantages of brisk walking for diabetic people. It is advisable to carry a source of fast-acting glucose ( fruit juice, glucose tablets) while going on a walk to manage an episode of hypoglycemia that may occur.
Thus, it can be concluded that regular walking workouts such as brisk walking or power walking can assist in dealing with a wide range of mental and physical health issues, including diabetes.
So, start your day with a short, brisk, power walk today! This will definitely keep you energetic throughout the day and keep your weight in check.
Be sure to stretch a bit before and after you do your brisk walk. Drink water to stay hydrated.
Consistency, in this case, is essential. With time, you will observe how doing brisk walks can help you improve your diabetes situation.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
What Should You Know About Cholesterol Levels?
Now that you know about diabetes, it is important you know about cholesterol too. It is especially critical for you to track it as a diabetes patient.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Diabetes is a lifestyle disorder or may be a blessing in disguise to be physically active daily and eat healthy food.
Dr. M.G. Kartheeka, MBBS, MD
People with diabetes often benefit to a great extent from healthy food habits and regular exercise ad they help maintain and even lower the blood glucose levels over time and boosts an individual’s body’s sensitivity to insulin, countering insulin resistance.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
1. A diabetic foot ulcer is the one that won’t heal and causes severe damage to tissues and bone. It may require surgical removal (amputation) of a toe, a foot or part of a leg. Some people with diabetes are at higher risk than others. Erectile dysfunction is another possible symptom and at times a complication of diabetes. This typically affects males with type 2 diabetes, and is related to risk of heart disease and stroke.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Complications which are from Uncontrolled diabetes can be classified as microvascular or macrovascular. Microvascular complications include nervous system damage (neuropathy), renal system damage (nephropathy) and eye damage (retinopathy). Macrovascular complications include cardiovascular disease, stroke, and peripheral vascular disease. All these can be prevented by Good control of sugars.
Dr. M.G. Kartheeka, MBBS, MD
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Sabja or Basil seeds are extensively used for seasoning. They add a unique flavour to food. But did you know that Sabja seeds or falooda seeds, are not just terrific for seasoning or growing new basil plants but also loaded with health benefits. These tiny black seeds that resemble black sesame seeds can give flax seeds and chia seeds a run for their money when it comes to nutritional benefits. They are extracted from Sweet Basil (and not Holy Basil that is more prevalent in India and extremely popular for its ability to bolster immunity).
And you should make it a point to include these humble Sabja seeds in your diet. Here are a few ways Sabja seeds will transform your health.
Sabja seeds are power-packed with loads of nutrition and immunity-boosting properties. They are low in calories and contain 42% carbohydrates, 20% proteins and 25% good fats. They are high in fibre and a very good source of Omega-3 fatty acids. They also contain good amounts of minerals like potassium, manganese, copper, calcium and magnesium, and vitamins C and folates. So, they can be rightly called wonder seeds.
Nutritional Chart for Basil Seeds (per 1 tablespoon or per 13 grams)
| Basil constituents | Amount |
| Calories | 60 |
| Fats | 2.5 g |
| Omega-3 fatty acids | 1.240 g |
| Carbohydrates | 7 g |
| Protein | 2 g |
| Calcium | 15% of daily intake |
| Iron | 10% of daily intake |
| Magnesium | 10% of daily intake |
| Also contains flavonoids and polyphenols |
Did You Know?
Drinks including sabja seeds provide great relief from the scorching heat of summers. Sabja seeds are known to reduce body heat and have a soothing effect on the stomach. These seeds can be part of a variety of drinks like lemonades, coconut water, coconut milk, milkshakes, smoothies, yoghurt etc.
Sabja seeds were proven to have eminent anti-diabetic potential. Sabja seeds are high in fibre. When sabja seeds were regularly given to diabetics just prior to meals, it prevented the spike in blood glucose levels. Thus, sabja seeds were found to be useful in maintaining blood sugar levels in patients with type 2 Diabetes.
Read More: 4 Best Foods for Diabetics
People who have been diagnosed with diabetes need to be very particular about what they eat in order to keep their blood sugar levels steady. Sabja seeds have been found to possess anti-diabetes properties. In several studies, it was observed that if people consume Sabja seeds just before a meal, their blood sugar level does not shoot up after the meal. By keeping blood sugar levels steady after a meal, Sabja seeds can help manage diabetes better.
Sabja seeds are rich in soluble fibre. When these seeds are added to our diet with a good quantity of water, they absorb water and thus help in drawing water to our gut. This results in the softening of faeces and promotes daily bowel movement. Thus, people suffering from constipation get tremendous relief by making sabja a part of their daily diet.
Sabja seeds contain pectin among many other soluble fibres. Pectin is proved to have prebiotic benefits. It is thus important in modulating the composition and metabolism of the complex gut microbiota and thereby increasing the number of good bacteria in the gut.
This also helps in relieving acidity to a great extent.
Sabja seeds are high in soluble dietary fibre and help a person feel full and satisfied. They also regulate our bowel movement and thus help in cleansing our body from accumulated toxins.
The soluble fermentable fibre pectin is helpful in increasing satiety and decreasing caloric intake and adiposity while on a high-fat diet. It also produces a fermentation environment more likely to promote hindgut health.
Reduction in calorie intake thus leads to weight loss.
Sabja seeds contain protein and soluble fibre. Both these nutrients stay in your digestive system for a long time. This means that when you consume Sabja seeds, you won’t feel hungry for a long period of time. No appetite means no cravings for unhealthy snacks. This helps you stay in shape or lose weight.
High fibre content also ensures that the bowel movement is regularized. Constipation happens when you don’t drink enough water and the large intestine is forced to suck water out of the faeces. But when you consume fibres and lots of water, soluble fibres draw water to the large intestines and this softens the stool.
People with heart conditions are especially recommended to consume high-fibre foods because straining while clearing their bowels puts pressure on the heart.
Sabja seeds are a rich source of iron, calcium and magnesium.
Calcium and magnesium are required for the optimal functioning of muscles and bone. Iron is needed to maintain haemoglobin levels, which is the protein required to transport oxygen in the blood.
Sabja seeds are the best source to increase iron and calcium levels in case of deficiency.
Sabja seeds contain an average of 2.5 grams of fat per 1-tablespoon. Of this fat, about half – 1,240 mg per tablespoon – is alpha-linolenic acid (ALA), an omega-3 fat.
The beneficial effects of omega-3 fatty acids include effects on lipids, blood pressure, cardiac and vascular function, eicosanoids, coagulation, and immunological responses. They thus decrease the risk of coronary heart disease, hypertension and stroke, and their complications.
Read More: 7 Foods That Help Lower Blood Pressure
Sabja seeds are a good source of plant chemicals like flavonoids and polyphenols. Flavonoids are the largest group of phytonutrients, known for their anti-oxidative, anti-inflammatory, anti-mutagenic and anti-carcinogenic properties coupled with their capacity to modulate key cellular enzyme function.
Having a diet rich in flavonoids may reduce the risk of cancer and heart diseases.
Sabja seeds have proven anti-bacterial, anti-viral and anti-fungal properties. They are helpful in curing mouth ulcers. They can be used as a mouth freshener. These seeds also help to combat various dental issues like bad breath, plaque and cavities.
Pectin, a type of soluble fibre present in sabja seeds may lower the cholesterol levels in our body. It prevents the absorption of cholesterol in our gut.
Read More: What Are the Side Effect of High Cholesterol?
Sabja seeds have a calming effect on the body as well as the mind. They reduce stress, tension, and anxiety, leaving us to feel happier.
Sabja seeds are rich in flavonoids, tannins and terpenoids. Their anti-oxidant activity is also shown to have memory-enhancing effects in some.
Based on my knowledge, basil has remarkable medicinal properties and is also known as the “King of herbs.” Basil has been recognized for centuries for its extensive applications in medicine, cosmetics, and various industries. It holds great potential in promoting health and well-being.
Dr. Siddharth Gupta, MD
Sabja seeds are rich in protein. This protein helps in reducing hair fall, better hair growth, and improved hair volume. You can also get rid of dandruff with sabja seed hair oil. Combine the oil you use with sabja seed powder, massage your scalp with it and leave overnight for beautiful and strong hair.
Sabja seeds naturally detoxify the body and clear our internal system. This keeps our skin looking flawless keeping acne or any kind of breakouts away.
Sabja seeds have anti-microbial and anti-fungal properties which protect us from skin infections. They are also used in the treatment of eczema and psoriasis. Also, since sabja seeds are rich in vitamins and minerals, they give a natural glow to our skin.
Read More: 7 Home Remedies for Glowing Skin
Soak around 2 teaspoons of Sabja seeds in a cup of warm water for around 15 minutes. They swell and a translucent grey film coating develops around each black seed, as they increase in size.
You can now make these seeds a part of a variety of drinks like lemonade, milkshakes, coconut water, smoothies, buttermilk, soups and so on. You can also add them to ice creams, pasta and salads for a nice crunchy taste.
Ideally, you should not consume more than 2 teaspoons of sabja seeds every day.
Also Read: What is Black Seed Oil Good For: Exploring Research-Backed Benefits
Sabja seeds are often confused with chia seeds. Some notable differences between chia and sabja seeds are:
Sabja seeds may well be called a ‘superfood’. These tiny seeds can help you improve your health in multiple ways. So go on and get yourself some Sabja seeds right away!
Sabja seeds are a natural and vegetarian source of protein. You can consume these seeds daily to strengthen bones, muscles, and skin and for stimulating the production of enzymes, hormones and other body chemicals for better functioning of the body. However, if you have any medical condition, it is best to consult the doctor and listen to his or her advice.
Yes, you may buy sabja seeds from local or online stores. They are easily available.
Sabja seed oil and extracts can slow down blood clotting. It is not recommended for consumption if you recently had surgery or if you are wounded. If you have a scheduled surgery, you must stop using sabja seeds at least two weeks before the surgery.
Read More: 8 Health Benefits of Flax Seeds
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Guava, a tropical fruit produced in Venezuela, Mexico and Colombia is usually eaten fresh or made into beverages, while its skin and leaf are used as a home remedy during various conditions. Most people think that guava is associated with a person getting cold and this may be true. Moreover, these fruits also have health benefits. Guava is also helpful during dangerous health problems such as high blood pressure, diarrhoea, diabetes, cough and different types of cancer. In fact, it is so good for diabetes that it can be included in your Diabetes Diet Plan.
Well, how does guava do all of this? The answer to this question is that guava has a high source of vitamin C and fibres that act as antioxidants. These antioxidants have the tendency to reduce or stop harmful effects pertaining to oxidation.
Guava is a fruit with medicinal properties and helps in many health problems such as diarrhoea, blood pressure and so on. Here are some facts about guava that you need to know.
Based on my experience, I have observed that water extracts of guava may have liver-protective activity. They have been found to significantly reduce elevated levels of liver enzymes and bilirubin in the blood. Guava extract may have a protective effect on the liver, promoting its health and function.
Dr. Siddharth Gupta, MD
If pineapple is called the king of fruits, then guava is called the queen of fruits all because of its medical properties and capabilities. Guava was first sold in the market in Florida in 1847 and between 1948 and 1969, 21 cultivators of guava were introduced in Hawaii. One major threat to the growth of this fruit is that a sudden dip in temperature can cause guava trees to die. Here are some nutritional facts you need to know about guavas.
| Guava contents per 100g | Amount |
| Calories | 68 |
| Carbohydrates | 14.32g |
| Fibre | 5.4g |
| Fats | 0.95g |
| Protein | 2.55g |
| Vitamin C | 275% of the daily recommended intake |
| Folate | 12% of the daily recommended intake |
| Vitamin B5 | 9% of the daily recommended intake |
| Vitamin B6 | 8% of the daily recommended intake |
| Niacin | 7% of the daily recommended intake |
| Magnesium | 6% of the daily recommended intake |
| Potassium | 9% of the daily recommended intake |
| Phosphorus | 6% of the daily recommended intake |
| Manganese | 5% of the daily recommended intake |
Note: Guava has great medicinal benefits, but it must be consumed within the limit. Guava contains fructose, which may be harmful to your health if consumed in large quantities.
In my experience, I have observed that water extracts of guava may have anti-proliferative activity against KB cells. This means that the extracts have the ability to inhibit the growth and division of certain harmful cells.
Dr. Rajeev Singh, BAMS
Most guava trees have similar characteristics, while there are some that grow in colder climates grow to a maximum of 12 feet. Other grown in warmer climates reach up to 20 feet. Guava plants must be well taken care of during winter. However, for all those fitness enthusiasts, guava can be the weight loss agent. Here is a list of the different types of guavas.
These guavas are also called desert guavas and usually taste sweet and appear to be pink in colour. This breed of guavas is easily available in the market around you. This is often sold in Hong Kong and has a smooth texture with fewer seeds. This breed is considered high quality.
This breed tastes typically acidic and mild with no fragrance. The inside layer appears to be pale white or yellow while the skin looks green when ripe. This variety may also turn pinkish when ripe.
Note: Though there are many different varieties of guavas, all of them are said to be a powerhouse of healthy nutrients.
Over the years, I have observed that the leaf of Psidium guajava, commonly known as guava, has a spasmolytic effect. This means that it can help relieve spasms or involuntary contractions of certain muscles. The main component responsible for this effect is a compound called quercetin, which is found in its leaf and the plant extract.
Dr. Smita barode, BAMS
Guava fruits are called the queen of all fruits because of their high level of medicinal value. Any 100 grams serving of guava fruit contains 68 calories and 8.92 grams of sugar. It is also rich in calcium and contains 18 grams of minerals for every 100 grams. This shows that the fruit has the capability to aid in different diseases. However, in order for you to have more insight into the topic, let’s take a peek into the health benefits of guava.
Guava is rich in vitamin C and is said to contain four times the content of vitamin C found in oranges. Vitamin C helps boost immunity levels that prepare your body to fight common infections and pathogens. Also, more vitamin C helps in good eyesight.
Vitamin C, lycopene and other types of polyphenols act as antioxidants that help in neutralising infections in the body that prevent the growth of cancerous cells. Guava fruit has been shown to prevent prostate cancer and also prevents the growth of breast cancer cells.
Guava has a high content of fibre and glycaemic index that helps prevent the development of diabetes. You may refer to Glycemic Index Food Chart to find out the GIs of other foods and modify your diet accordingly. Fibre content regulates blood sugar levels from spiking, while glycemic index also restricts your blood sugar to rise at a short.
Guava contains high amounts of sodium and potassium that helps the body to balance and regulate high blood pressure in patients suffering from hypertension. Guavas help in reducing cholesterol that is one of the primary reasons for heart diseases. However, this fruit increases the levels of good cholesterol and substitutes this with bad cholesterol.
Guavas contain high amounts of good dietary fibre when compared to other fruits. One guava a day contains 12 per cent of fibre intake that makes it highly beneficial for digestive health. It also helps in healthy bowel movements. This reduces your risk of constipation.
Guava fruit contains vitamin A that helps boost an individual’s eyesight. Eating guava not only prevents bad eyesight but also prevents you from developing cataracts and macular degeneration.
Guava contains magnesium in the fruit that helps relax your muscles and nerves. So, this means that after a hard workout or a long day at the office, you need just one guava to get you relaxed. This fruit helps you combat stress and provides a good energy boost to your system.
Guavas benefit pregnant women such that it contains folic acid and vitamin B-9 which is recommended to be given for women since it helps in developing the baby’s nervous system and protects the baby from neurological disorders.
Guava leaves have anti-inflammatory action and antibacterial ability that fights infections and kills germs and people consuming guava leaves at home will help curb toothaches. The juice from the guava leaves is also said to provide relief from swollen gums and oral ulcers.
If you are a fitness enthusiast, or if you feel that you are on the heavier side, then you need to eat guava that aids in weight loss. Guava regulates your body’s metabolism. Raw guava is said to have less sugar when compared to apples, grapes and oranges.
Guava has a very high content of vitamin C and iron when compared to other fruits. However, guava is proven to prevent you from getting a bad cold or any viral infection. The juice from raw guavas is very beneficial in curing cough and cold. It gets rid of the mucus and disinfects the respiratory tract, throat and lungs.
Many women experience bad and painful cramps as period symptoms. There is a study that suggests guava leaf extract can help reduce the pain during menstruation. This study involved 197 women consuming the guava leaf extract (6 mg) and found that it greatly helped in reducing the pain and that it works better than many painkillers as well!
Also Read: What is Monk Fruit: Discovering the Health Benefits and Potential Uses
We all depend on western medicine for simple problems like fever, cold, cough etc. But, don’t forget that guava leaves are very healthy too. If guava fruit is healthy, then its leaves are super healthy. Here are some of the benefits of guava leaves that you need to know.
Note: Guava leaves can either be boiled in hot water and consumed or made tea using them. Either of these will benefit you in many ways.
Also Read: Yellow Dragon Fruit: Everything You Need to Know About its Health Benefits
Hair fall is a result of an unhealthy scalp. Guava leaves can help stop hair fall and strengthen your scalp because of their anti-inflammatory, antimicrobial and antioxidant properties. It is also being used in scalp related problems and dandruff.
It is also rich in vitamin B & C that helps in nourishing and aids in hair growth. So if you have a guava tree in your garden, then don’t pile up those leaves or burn it, instead make it a point to make a paste out of it and gently apply it on your scalp. This will fight hair fall and help strengthen your scalp.
Also Read: What is Breadfruit? Exploring Its Origins and Nutritional Benefits
If green tea is considered healthy and ayurvedic, then guava leaf tea is even healthier and this can be consumed if you are having abdominal pain, watery stools etc. All you need to do is to add guava leaves to boiling water and boil for 20 minutes. Then strain the water and allow it to cool for 5 minutes. Make sure it is at least lukewarm when you are consuming it. Also, this must be consumed on an empty stomach and you may find instant relief once you’ve followed the steps carefully.
Guava fruit, including its leaves, has medical properties that can benefit you with developing any side effects. However, it is better than you consume in moderation. Here are some frequently asked questions that will help you have an insight into the topic of guava fruits and their other health benefits.
Most diabetics have been advised to eat apples, but guava can also be consumed as a snack for diabetics. It is rich in dietary fibre and can help ease constipation and help lower the risks of developing type 2 diabetes. It contains high levels of vitamin C that can be helpful for many health-related problems. Guava, the queen of fruits, can be consumed once a day, and this can be added to your fitness diet as a diabetic.
Guava is a healthy fruit that can be consumed, but it may be an allergy for some. Similarly, eggs may also be an allergy for some people. If you have read this article and you would want to consume both boiled egg and guava together, then it is advised that you consult a doctor and seek medical advice on the same.
Logically speaking, both are the same, but what draws a distinctive line between the two is their colour and taste. Both breeds of guavas have similar benefits as the other. These two breeds are found in different countries of the world. Guava as fruit or its leaves has healing properties and the best part is that they do not have any side effects. While these fruits may seem allergic to some, there are others who may love eating them. However, the difference between the two is their colour and taste, but their healing properties remain the same.
Guava must be eaten at any time except on an empty stomach. This goes for bananas too. This is because, if your body needs to reap the benefits of these fruits, there must be some food in your stomach for it to digest and mix along with. Also, keep in mind that this must be consumed 30 minutes after you finish eating.
Guava fruit, as well as its leaves, have medicinal properties that can heal certain health problems. However, make sure that you do not consume it in excess. Just like the old-fashioned saying, ”An apple a day keeps the doctor away”, similarly, guavas have better healing properties than an apple. But, if you’re allergic to guavas, then you need to consult a doctor and ask him/her for a solution.
While the fibre content and low glycemic index typically make guava safe for diabetics, if you consume too much guava too quickly, you can spike your blood sugar. This is especially true if you consume a particularly sweet breed of guava. For most people, however, moderate consumption of guava is an exceptionally healthy dietary choice.
Yes, when consumed in large amounts or if you already have a digestive issue, then guava may contribute to diarrhoea. One factor that may contribute to this is that guava contains indigestible seeds, another factor is that it may possibly result in insufficient absorption of fructose.
Yes, guava is perfectly consumable raw, and it is mostly consumed in this form. Make sure to check whether the guava you have purchased is ripe before you consume it.
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