Whether you opt for red-fleshed or white-fleshed dragon fruit, both varieties are rich in essential nutrients. However, your preference may ultimately come down to personal taste and specific health 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 sweeter flavor than its white-fleshed version, attributed to its greater sugar concentration—each 100 grams of red-fleshed dragon fruit includes 11.5 grams of sugar, significantly more than the 7.65 grams found in the same quantity of the white-fleshed type.
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An illustration photograph featuring close-up shots of sliced dragon fruit. Photo provided 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 substantial fiber content aids in slowing the digestion and uptake of sugar and carbs, thus supporting 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, including anthocyanins, vitamin C, and carotenes. These components aid in eliminating free radicals from your system and mitigating cellular harm. Such antioxidant properties may contribute to warding off inflammations like gout, diabetic-associated swelling, and arthritic symptoms. Although the white-fleshed type does contain 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 more readily accessible and budget-friendly.
Dr. Vu recommends choosing bigger white-fleshed dragon fruits if you want more fruit pulp. For those who enjoy a sweeter, more intense taste, he advises selecting rounder, red-fleshed varieties instead.
Here are several key points to remember when enjoying dragon fruit:
- It is suggested for people with diabetes to have two portions of dragon fruit each day, where one portion should be approximately 120 grams.
- People who frequently suffer from stomach issues, loose stools, or bloating ought to steer clear of consuming dragon fruit.
- During menstruation, women should avoid eating dragon fruit.
- Expecting mothers ought to think twice about consuming dragon fruit since it has significant amounts of vegetable-derived protein, potentially causing allergies in certain people.
Although red-fleshed dragon fruit is abundant in nutrients, it should be eaten in limited quantities. Consuming too much of it might lead to stools and urine turning dark reddish in color, potentially resulting in adverse health impacts.
