Crunchy and juicy guavas are not only rich in taste but are also rich in many nutrients. They are an excellent source of vitamin C, rich in dietary fiber, good for heart health, and can also help lower your blood sugar levels.
Guava is also a great snack option when you are on a diet. Agree and call this humble fruit a “superfood”, guava is rich in antioxidants, iron, calcium and vitamin C.
“In fact, it has four times more vitamin C than oranges, which is why it’s called a superfruit.”
Nutritional Profile of Guava
The nutritional composition of guava varies somewhat depending on its size and variety. However, below is a general review of the nutritional composition of a 100 gm portion of ripe guava shared by Dr. Sushma.
Calories: 68, Carbohydrates: 14 g, Fiber: 5 g, Protein: 2.6 g, Fat: 0.9 g, Vitamin C: 228.3 mg 380% Daily Value (DV), Vitamin A: 624 International Units 13% DV, Folate: 49 micrograms 12% DV, Potassium: 417 mg 12% DV, Magnesium: 22 mg 6% DV
Health benefits of guava
Guava is rich in nutrients and is rich in antioxidants
Rich in Vitamin C: Guava is an excellent source of Vitamin C, which helps boost the immune system and promote collagen synthesis for healthy skin.
Eye Health: Guava contains vitamin A, which is essential for maintaining good vision and preventing age-related macular degeneration.
High in fiber content: Guava is high in dietary fiber, and hence, aids digestion, promotes satiety and prevents constipation.
Antioxidant properties: Guava contains antioxidants that help protect cells from damage caused by free radicals, thereby reducing the risk of chronic diseases.
Blood sugar regulation: The fiber present in guava helps regulate blood sugar levels, making it beneficial for individuals with diabetes.
Heart Health: Guava is low in saturated fat and cholesterol while being rich in dietary fiber and potassium, which contributes to a healthy heart.
How much guava can a diabetic patient eat?
“Guava has a low glycemic index and is high in fiber. It can help control blood sugar levels,” said Dr Sushma. He said that diabetic patients can consume guava in small quantities. However, it is important to consult a health care professional to determine appropriate portion size and frequency based on individual needs.
Is guava a good option for weight loss?
Guava can be a great option for weight loss due to its low calories and high fiber content. “Fiber promotes a feeling of fullness and improves digestion. Additionally, guava is a nutrient-rich fruit that is low in fat and high in vitamins and minerals,” said Dr. Sushma. However, it is important to include guava as part of a balanced diet to lose weight and maintain a calorie deficit.
Allergies: Some individuals may be allergic to guava, so it is important to be cautious if you have a known fruit allergy.
Use of pesticides: Choose organic guavas whenever possible to reduce exposure to pesticides.
Ripeness of Fruit: For best taste and nutritional value choose guavas that are ripe but not too soft or damaged.
Balanced diet: While guava is nutritious, it is important to consume a variety of foods to meet all your nutritional needs.
Individual Considerations: Consider your specific dietary needs, allergies, and medical conditions when adding guava to your diet.