The crunchy and juicy guavas are not only rich in flavour but are loaded with many nutrients as well. They are an excellent source of vitamin C, are rich in dietary fibres, are good for heart health, and can also help in lowering your blood sugar levels. Guavas are also an excellent snack option when you are on a diet. Agreeing and calling this humble fruit a “superfood”, Dr G Sushma – Consultant – Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad said that amrood is rich in antioxidants, iron, calcium, and vitamin C.

“In-fact, it contains four times more vitamin C than oranges, which is why it got the title of being called a superfruit,” said Dr Sushma.

The nutritional profile of a guava
The nutritional composition of guava varies somewhat based on its size and variation. However, below is a general review of the nutritional composition of a 100-gram portion of ripe guava, as shared by Dr Sushma.

• Calories: 68
• Carbohydrates: 14 grams
• Fiber: 5 grams
• Protein: 2.6 grams
• Fat: 0.9 grams
• Vitamin C: 228.3 milligrams 380% Daily Value (DV)
• Vitamin A: 624 international units 13% DV
• Folate: 49 micrograms 12% DV
• Potassium: 417 milligrams 12% DV
• Magnesium: 22 milligrams 6% DV

Health benefits of guava

Guava is loaded with nutrients and is rich in antioxidants. Below are some health benefits of guava, as shared by Dr Sushma.

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, reducing the risk of chronic diseases.

Blood sugar regulation: The fiber 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 contribute to a healthy heart.

How much guava can diabetic patients consume?

“Guava has a low glycemic index and is high in fiber content. It can help regulate blood sugar levels,” said Dr Sushma. She added that diabetic patients can consume guava in moderation. However, it’s important to consult with a healthcare professional to determine the appropriate portion size and frequency based on individual needs.

Is guava a good choice for weight loss?

Guava can be a great choice for weight loss because of its low calorie and high fiber content. “Fiber promotes feelings of fullness and improves digestion. Furthermore, guava is a nutrient-dense fruit that is low in fat and high in vitamins and minerals,” informed Dr Sushma. However, it is critical to include guava as part of a well-balanced diet and to sustain a calorie deficit to lose weight.

Things to keep in mind

Below are a few things that you need to keep in mind, as suggested by Dr Sushma:

Allergies: Some individuals may be allergic to guava, so it’s important to be cautious if you have a known fruit allergy.

Pesticide use: Choose organic guavas whenever possible to minimise exposure to pesticides.

Fruit ripeness: Select guavas that are ripe but not overly soft or damaged for the best flavour and nutritional value.

Balanced diet: While guava is nutritious, it’s important to consume a variety of foods to meet all your nutritional needs.

Individual considerations: Consider your specific dietary requirements, allergies, and medical conditions when incorporating guava into your diet.