- Guava is an excellent source of vitamin C. It is also rich in other vitamins and minerals, including copper, folate, magnesium, and potassium.
- Guava contains fiber and has a low glycemic index.
- It is also known for its various health benefits, including its ability to aid in controlling diabetes.
- Studies have shown that guava effectively decreases blood sugar levels and total serum cholesterol, LDL cholesterol, and triglycerides.
As one of the most nutrient-rich fruits, guava has become a popular choice among those looking to improve their overall health and wellness.
In this article, we'll explore the potential of guava to help manage diabetes and its other health benefits.
One small cup (100 grams) of guava contains 30 kcal. Guava contains 70% carbohydrates, 20% protein, and 10% fat. They are a good source of copper and an excellent source of vitamin C, and dietary fiber. It is low in calories making it an ideal anti-diabetic food to be included in the diet.
Here is the table showing the number of various nutrients present in guava. Download the Hint app and track your calories consumed from guava.
|Nutrient||Amount per 100 grams|
|Energy ( kcal)||30|
|Dietary fiber (g)||8.6|
|Vitamin C (mg)||214|
|Vitamin D (mcg)||1.7|
Guava glycemic index
The glycemic index (GI) is a measure of how quickly a food raises blood glucose levels and Guava has a low glycemic index of 31, meaning it is unlikely to cause drastic spikes in blood sugar levels. This makes it an ideal choice for people with diabetes and those trying to keep their blood glucose levels in check1.
Health benefits of Guava
The guava fruit is a nutritional powerhouse that has been consumed for centuries for its delicious flavor and numerous health benefits.
1. Rich in vitamins
Guava is a rich source of many essential vitamins, including vitamin A, vitamin C, folate, pantothenic acid, and riboflavin.
2. High in antioxidants
Guava is an excellent source of antioxidants, which protect the body from oxidative stress caused by free radicals.
3. Improves heart health
Guava is rich in dietary fiber, which reduces cholesterol levels and reduces the risk of heart disease. Additionally, guava is a good source of antioxidants like lycopene and quercetin, which have been reported to reduce the risk of heart disease.
Consumption of guava has been linked to a reduction in blood pressure levels and blood lipids, thereby improving overall health2,3.
The high levels of vitamin C in guava help to boost the immune system and protect the body from infection.
6. Improves digestion
Guava is a good source of dietary fiber, which helps to promote a healthy gut and prevent constipation and other digestive disorders.
7. Prevents cancer
The antioxidants present in guavas help protect the body from oxidative damage, which can lead to the development of cancer.
Is there adequate scientific evidence to conclude if guava is good for diabetes? Let's take a closer look at what recent research suggests.
Several studies has reported that guava has potential benefits for individuals with diabetes.
One study, published in the Journal of Clinical and Diagnostic Research found that Guava fruit without peel is effective in lowering blood sugar and serum total cholesterol, triglycerides, and LDL. It was even reported to increase HDL cholesterol levels3.
The extract of the leaves of the guava tree, which is commercially available as a tea, has been approved in Japan to be a potential natural remedy for the prevention of diabetes and a way to avoid type 2 diabetes in individuals diagnosed with prediabetes.
Animal and human trials on guava leaf tea containing the guava leaf extract have demonstrated antidiabetic activity by suppressing elevation in postprandial blood glucose4.
In another study in rats with type 2 diabetes, polysaccharides in guava have been found to be beneficial in treating T2DM and reducing the risk of hyperlipidemia, vascular disease, and cirrhosis5.
Considering all the above scientific evidence from animal and human studies, it is safe to conclude that guava is good for diabetes.
Guava is an excellent fruit for those with diabetes, as it is high in fiber, low in calories, and contains a variety of important vitamins and minerals.
Furthermore, eating guava can help improve blood sugar control and insulin sensitivity, making it a great addition to any diabetic diet.
However, despite its potential benefits, it's important to remember that guava should not be used as a sole treatment for diabetes.
Managing diabetes requires a combination of lifestyle changes, such as eating a healthy diet, and exercising regularly.
Using the Hint app you can change your lifestyle by improving your eating habits and physical activity level.
Are you looking for guidance in following a diabetic diet?
Download the HINT app and subscribe to the instant diabetic diet plan. It helps you control your blood glucose levels and reduces your HbA1c in a few months.
Frequently Asked Questions
1. Are there any side effects of having guava?
Although guava fruits generally do not have serious side effects, consuming too many of them can lead to diarrhea, nausea, vomiting, abdominal pain, and headaches.
2. What is the recommended number of guavas for a day?
It is safe to consume one serving of guava per day, however, it is important to moderate your sugar intake since guava does contain a significant amount of sugar. Over-indulging in sugar can lead to weight gain and tooth decay.
3. What is the best time to eat guava?
Guava can be eaten at any time of the day except on an empty stomach.
1. Fiona S Atkinson, Jennie C Brand-Miller, Kaye Foster-Powell, Anette E Buyken, Janina Goletzke, International tables of glycemic index and glycemic load values 2021: a systematic review, The American Journal of Clinical Nutrition, Volume 114, Issue 5, November 2021, Pages 1625–1632.
2. Singh RB, Rastogi SS, Singh NK, Ghosh S, Gupta S, Niaz MA. Can guava fruit intake decrease blood pressure and blood lipids? J Hum Hypertens. 1993 Feb;7(1):33-8.
3. Kumari S, Rakavi R, Mangaraj M. Effect of Guava in Blood Glucose and Lipid Profile in Healthy Human Subjects: A Randomized Controlled Study. J Clin Diagn Res. 2016 Sep;10(9): BC04-BC07.
4. Deguchi, Y., Miyazaki, K. Anti-hyperglycemic and anti-hyperlipidemic effects of guava leaf extract. Nutr Metab (Lond) 7, 9 (2010).
5. 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.