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Is Guava (Amrood) Good For Diabetes? GI, GL & Daily Serving Guide
By Asfia Fatima, Chief Dietitian at Clearcals | Medically Reviewed | Updated May 2025
TLDR
- Guava (amrood) has a glycemic index (GI) of 31 and a glycemic load (GL) of just 1.6 per 100g — one of the lowest of any fruit.
- Its unusually high fibre content (8.6g per 100g) is the key reason it is so diabetes-friendly.
- One medium guava (100g) per day is safe — and beneficial — for people with type 2 diabetes.
- Guava leaf tea has been approved in Japan as a natural remedy for blood glucose management, though this is distinct from the fruit itself.
Is Guava (Amrood) Good for Diabetics?
Yes — guava is one of the best fruits for people with diabetes. It is not just "safe"; it actively supports blood sugar management in several ways.
Guava has a GI of 31, placing it well within the low GI category. But more importantly, its glycemic load is just 1.6 per 100g — one of the lowest of any commonly eaten fruit in India. For comparison, an orange's GL is 2.5, a papaya's is 6, and a mango's is approximately 8–10 per 100g serving.
What makes guava's GL so remarkably low despite containing carbohydrates?
The answer is its extraordinary fibre content. At 8.6g of dietary fibre per 100g, guava has more fibre than almost any other fruit.
This fibre slows the digestion of the fruit's natural sugars almost completely, resulting in a very gentle, gradual blood sugar rise.
Guava Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Calories | 30 kcal |
| Carbohydrates | 5.1 g |
| Sugar (natural) | 4.1 g |
| Protein | 1.4 g |
| Fat | 0.3 g |
| Dietary Fibre | 8.6 g |
| Vitamin C | 214 mg (237% DV) |
| Potassium | 283 mg |
| Copper | 0.2 mg |
| Folate | 49 mcg |
Guava is exceptional for its vitamin C content — 214mg per 100g, which is more than three times the daily recommended intake and almost four times the vitamin C in an orange. Vitamin C directly supports insulin sensitivity, making guava particularly valuable for people with diabetes.
The fibre-to-carbohydrate ratio is also remarkable: 8.6g of fibre for only 5.1g net carbohydrates — one of the most favourable ratios of any fruit.
Glycemic Index and Glycemic Load of Guava
| Form | GI | Carbs per Serving | Glycemic Load |
|---|---|---|---|
| Whole guava with skin (100g) | 31 | 5.1 g | 1.6 (Very Low) ✅ |
| Whole guava (200g) | 31 | 10.2 g | 3.2 (Very Low) ✅ |
| Guava without skin (100g) | ~35 | 5.5 g | 1.9 (Very Low) ✅ |
| Guava juice/smoothie (200ml, no sugar) | ~50 | 10 g | 5 (Low) ✅ |
| Packaged guava juice with added sugar (200ml) | 65+ | 22+ g | 14+ (Medium–High) ❌ |
Even at a 200g serving — a generous amount — guava's glycemic load is just 3.2. This is why guava stands out: it is the kind of food where doubling the portion barely changes the blood sugar impact.
Why Guava's Fibre Content Is the Key
Guava contains 8.6g of dietary fibre per 100g — more than most vegetables and far more than any other commonly eaten fruit. This is the feature that sets Guava apart.
Dietary fibre does several things that are directly relevant to diabetes:
1. Slows sugar absorption: Soluble fibre forms a gel in the digestive tract that slows the rate at which glucose enters the bloodstream. This is the primary reason guava's GL is so low despite containing some natural sugars.
2. Supports gut microbiome: Fibre feeds beneficial gut bacteria. A healthy gut microbiome is increasingly linked to better insulin sensitivity and lower inflammation.
3. Promotes satiety: High-fibre foods are more filling, which supports portion control and weight management — both directly relevant for type 2 diabetes.
4. Reduces cholesterol: Soluble fibre binds to cholesterol in the digestive tract, reducing its absorption — important for the elevated cardiovascular risk that accompanies diabetes.
Health Benefits of Guava for Diabetics
1. Very low glycemic load — among the best fruits for blood sugar GL of 1.6 per 100g is extremely low. Guava can be eaten in reasonable quantities without worrying about blood sugar spikes.
2. Exceptional vitamin C content — supports insulin sensitivity At 214mg per 100g (237% DV), guava provides more vitamin C per gram than almost any other food. Vitamin C improves insulin sensitivity and reduces oxidative stress — a key driver of diabetic complications.
3. Anti-diabetic flavonoids Guava contains quercetin, lycopene, and other polyphenols that have demonstrated blood glucose-lowering effects in research. These compounds help inhibit enzymes responsible for breaking down dietary starch into glucose.
4. Supports heart health People with diabetes are at 2–4x higher risk of cardiovascular disease. Guava's dietary fibre reduces LDL cholesterol, and its antioxidants reduce the oxidation of LDL — a key step in the development of atherosclerosis.
5. Reduces blood pressure and lipids Research has linked regular guava consumption to reductions in blood pressure, total cholesterol, and LDL — all important secondary benefits for people managing type 2 diabetes.
What Does the Research Say?
Study 1 (Whole fruit): A randomised controlled study published in the Journal of Clinical and Diagnostic Research found that guava fruit without the peel effectively lowered fasting blood glucose, serum total cholesterol, triglycerides, and LDL in healthy subjects, while increasing HDL cholesterol.
Study 2 (Guava leaf tea): Animal and human trials on guava leaf tea — commercially available in Japan with approval as a health food — demonstrated antidiabetic activity by suppressing the elevation of postprandial blood glucose. The mechanism is inhibition of α-glucosidase, the same enzyme targeted by some oral diabetes medications.
Study 3 (Polysaccharides): Research in rats with type 2 diabetes found that polysaccharides from guava reduced blood glucose and decreased the risk of hyperlipidaemia, vascular disease, and cirrhosis.
On guava leaf tea: Guava leaf tea is a distinct product from the fruit. It is made from dried guava leaves, not the fruit, and the mechanism of action (enzyme inhibition) is different from the fruit's nutritional benefits. If you are interested in guava leaf tea for blood sugar management, consult your doctor before adding it — it may interact with diabetes medications.
Eating Guava: Whole Fruit vs Without Skin
The skin of the guava is where much of the dietary fibre and vitamin C is concentrated. Eating guava with the skin is recommended wherever possible.
| Form | Fibre | Vitamin C | GL |
|---|---|---|---|
| With skin | 8.6g | 214mg | 1.6 |
| Without skin (peeled) | ~5–6g | ~160mg | ~1.9 |
Peeling guava reduces its fibre and vitamin C content somewhat, but it remains an excellent low-GL food either way.
How Much Guava Can a Diabetic Eat Per Day?
1–2 medium guavas (100–200g) per day is safe and beneficial for most people with type 2 diabetes.
Given guava's exceptional GL of just 1.6 per 100g, this is one fruit where the margin is generous. Even two guavas per day would result in a GL of just 3.2 from the fruit — minimal impact on blood sugar.
- Eat with the skin for maximum fibre and vitamin C
- Eat as a mid-morning or afternoon snack
- Whole guava is preferable to guava juice
Amrood khaate hain? Track it with the Hint app. Download on the App Store | Get it on Google Play
What to Avoid
- Packaged guava juice with added sugar — the natural guava benefit is largely negated; high in added sugars
- Guava jam and jelly — extremely high in added sugar
- Guava candy and dried guava — high in added sugar and concentrated carbohydrates
- Guava-flavoured beverages — typically contain very little actual guava and significant added sugar
For a complete guide to diabetic-friendly fruit choices, read our Diabetes Diet Guide.
Frequently Asked Questions
1. Is guava (amrood) good for diabetes? Yes — guava is one of the best fruits for people with diabetes. It has a GI of 31 and a glycemic load of just 1.6 per 100g — one of the lowest of any fruit. Its high fibre content (8.6g/100g) slows sugar absorption effectively.
2. Glycemic index of amrood (guava) — what is it? The glycemic index of guava (amrood) is 31 — low GI category (below 55). The glycemic load at a 100g serving is just 1.6 — extremely low.
3. Can a diabetic patient eat guava daily? Yes. 1–2 medium guavas (100–200g) per day is safe and beneficial for most people with type 2 diabetes. Guava's very low glycemic load means even two guavas per day have minimal blood sugar impact.
4. Does guava increase blood sugar? No, not at normal serving sizes. Guava's glycemic load of 1.6 per 100g is among the lowest of any fruit. Its high fibre content (8.6g/100g) slows sugar absorption so effectively that even 200g of guava is unlikely to cause a significant blood sugar rise.
5. Is Amrood good for sugar patients? Yes. Amrood (guava) is excellent for sugar patients. It has one of the lowest glycemic loads of any fruit, contains more vitamin C than almost any other fruit, and is high in fibre. Research shows it can reduce fasting blood glucose, LDL cholesterol, and triglycerides.
6. Is guava good for type 2 diabetes? Yes. The combination of low GI (31), low GL (1.6), high fibre (8.6g/100g), and high vitamin C (214mg/100g) makes guava particularly well-suited for people with type 2 diabetes. Studies on both the whole fruit and leaf extracts support its role in blood glucose management.
7. What is the best time to eat guava for diabetics? Any time except on an empty stomach, first thing in the morning. Mid-morning or afternoon as a snack is ideal. Eating guava alongside a small source of protein (a handful of nuts, a piece of cheese) further slows the glycemic response.
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The Hint app helps you build a personalised diabetic diet plan, track every meal, including fruits like guava, and get access to registered dietitians.
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About the Author
Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.
She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health.
At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.
🔗 Connect with Asfia on LinkedIn
Also Read: Diabetes & Food Guide
- Is Coconut Water Good For Diabetes?
- Is Papaya Good For Diabetes?
- Is Jackfruit Good For Diabetes?
- Is Curd Good For Diabetes?
- Is Beetroot Good For Diabetes?
- Is Pomegranate Good For Diabetes?
- Is Sweet Potato Good For Diabetes?
- Is Orange Good For Diabetes?
- Complete Diabetes Diet Guide
References
- Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625–1632. ↗
- Singh RB, Rastogi SS, Singh NK, et al. Can guava fruit intake decrease blood pressure and blood lipids? J Hum Hypertens. 1993;7(1):33–38. ↗
- Kumari S, Rakavi R, Mangaraj M. Effect of Guava in Blood Glucose and Lipid Profile in Healthy Human Subjects. J Clin Diagn Res. 2016;10(9):BC04–BC07. ↗
- Deguchi Y, Miyazaki K. Anti-hyperglycemic and anti-hyperlipidemic effects of guava leaf extract. Nutr Metab (Lond). 2010;7:9. ↗
- Jiao Y, Zhang M, Wang S, Yan C. Consumption of guava may have beneficial effects in type 2 diabetes: A bioactive perspective. Int J Biol Macromol. 2017. ↗
