Whether you opt for red-fleshed or white-fleshed dragon fruit, both varieties are rich in essential nutrients. Ultimately, your preference may hinge on personal tastes and specific dietary requirements.
As stated by Dr. Huynh Tan Vu from the University of Medicine and Pharmacy in Ho Chi Minh City, 100 grams of dragon fruit has 60 calories, including 13 grams of carbohydrates and 1.2 grams of protein. protein , 3 grams of fiber, and is abundant in vitamins including C, B1, B2, and B3, along with minerals such as iron, calcium, and phosphorus—meanwhile containing absolutely no fat.
The red-fleshed dragon fruit boasts a more sugary flavor than its white-fleshed equivalent. This sweetness stems from having a greater concentration of sugars; specifically, every 100 grams of red-fleshed dragon fruit includes 11.5 grams of sugar, as opposed to just 7.65 grams found in the same quantity of the white-fleshed type.
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A detailed image of cut dragon fruit slices. Stock illustration by Pexels. |
Each variety of dragon fruit boasts a low glycemic index (GI) between 48 and 52, which makes them appropriate choices for individuals with diabetes. Their abundant fiber content assists in slowing the digestion of sugar and carbs, leading to more consistent blood glucose levels. blood sugar levels However, for individuals with diabetes or those aiming to lose weight, Dr. Vu suggests choosing white-fleshed dragon fruit because of its reduced sugar levels.
The red-fleshed variety of dragon fruit boasts higher levels of antioxidants like anthocyanins, vitamin C, and carotenes. These components assist in eliminating harmful free radicals from your system and decrease cellular harm. Such antioxidant properties may aid in warding off inflammations including gout, diabetic-associated swelling, and arthritic symptoms. Although the white-fleshed type does include these substances, their concentrations are notably less substantial.
The red-fleshed variety of dragon fruit is less common and typically pricier, as numerous types have to be brought in from elsewhere. Conversely, the white-fleshed type is easier to find and comes at a lower cost.
Dr. Vu recommends choosing bigger white-fleshed dragon fruits if you want more fruit pulp. For those who enjoy a sweeter, fuller taste, he advises selecting the rounder, red-fleshed varieties instead.
Below are several key points to remember while enjoying dragon fruit consumption:
- It is advised for people with diabetes to have two portions of dragon fruit each day, where one portion should be approximately 120 grams.
- Those who often experience stomach discomfort, loose stools, or bloating should avoid eating dragon fruit.
- Women during their menstrual period are advised to refrain from consuming dragon fruit.
- Pregnant women should carefully consider eating dragon fruit, as it contains high levels of plant-based protein, which some individuals may be allergic to.
While red-fleshed dragon fruit is rich in nutrients, it should be consumed in moderation. Excessive consumption can cause dark red-colored stool and urine, which may have negative health effects.