Digital Media

10 April 2023

With just 30-60 calories, this Indian superfood is the ‘best weight-loss fruit’ to munch on

Fruits are delicious, packed with nutrients and antioxidants, and hence, also make for a perfect snack. But some fruits can be high in sugar, and experts suggest them to be consumed in moderation — but luckily, the guava does not fall in that category. Despite that, guava is “often ignored by us and no one considers it as a healthy fruit option”, wrote Mac Singh, a dietitian, on Instagram adding that people are, in turn, switching to “posh fruits like avocados, cranberries, blueberries, etc. thinking that they are weight loss friendly super fruits from the West ignoring our desi super fruits.”

Sharing the nutritional profile of amrood, he added, “Guavas are one of the best snacks for weight loss with just 37 calories per fruit and 12 percent of your recommended daily fiber intake. Unlike some other low-calorie processed snacks, they are natural and packed with vitamins and minerals. You will be shocked to know that guava has vitamin C five times more than orange. It’s not just vitamin C, guava has a variety of benefits that can certainly boost your health.”

Health benefits of guava

Singh shared health benefits of guava as:

1. Helps in weight loss: A small guava can have just 30-60 Kcals with a very high amount of fiber and minerals which makes it a perfect snack for your hunger pangs.

2. Helps in relieving pain during menstrual cycles: Yes, having guava during your menstruation cycles can relieve your menstrual cramps if consumed on a daily basis during periods.

3. Helps in lowering your blood sugar levels: As guava is rich in fiber, it lowers the insulin in your body and does not let your blood sugar level rise suddenly.

4. Good for your heart: Guava is full of antioxidants, potassium and fiber which helps in decreasing LDL cholesterol thereby decreasing the chances of stroke or risk of heart diseases.

5. Your solution for constipation: Eating more guavas may aid healthy bowel movements and help you to prevent constipation.

However,  “make sure that you do not consume guava juice/or tetra juice in the name of guava as they may be highly processed and loaded with lots of sugar and preservatives,” he cautioned, adding that guavas can be added to chaat, salad etc.

Adding, Kajal Aggarwal, a dietician and clinical nutritionist said that guavas can be a good fruit to incorporate into a weight loss diet because they are low in calories and high in fiber, which can help you feel full for longer and prevent overeating, as she shared the nutritional profile of guava:

Calories: One medium-sized guava contains approximately 60 calories
Carbohydrates: Guava is a good source of carbohydrates, providing around 24 grams per fruit.
Fiber: Guava is particularly high in fiber, with a medium-sized fruit providing about 3-4 grams of fiber.
Protein: Guava contains a small amount of protein, providing about 2.5 grams per fruit.
Fat: Guava is a low-fat fruit, with less than 1 gram of fat per serving.
Vitamins: Guava is a great source of vitamin C, with a medium-sized fruit providing over 200% of the daily recommended intake. Guava also contains vitamin A, vitamin B6, and vitamin K.
Minerals: Guava is a good source of potassium, with a medium-sized fruit providing around 400 milligrams. It also contains small amounts of calcium, magnesium, and iron.

“Overall, guava is a nutrient-dense fruit that provides a variety of essential vitamins, minerals, and fiber while also being relatively low in calories and fat,” she told indianexpress.com.

Why is guava considered a superfood?

Speaking with indianexpress.com, Dr G Sushma – Consultant – Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad, said: “Guava, a superfood, 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”.

Guavas for weight loss

Guava, being low in calories and packed with fiber, helps delay digestion and also induces the feeling of fullness. “When you feel satiated, you will ultimately refrain from eating high calories foods which will, eventually, aid you in weight loss,” said Dr G Sushma.

“Apart from aiding in weight loss, guava is also good for diabetic people or those at risk of diabetes as it helps in lowering blood sugar levels and also is great for heart health as it contains high levels of antioxidants, vitamins and potassium,” she added.

Is the fruit suitable for all; and what is the best way and time to consume it?

Highlighting that guava is generally considered safe and suitable for consumption by most people, Aggarwal added that some individuals may have allergies or sensitivities to guava or its components, such as seeds, skin, or pulp. “Additionally, excessive consumption of guava may cause digestive issues, such as diarrhea or stomach upset, due to its high fiber content,” she continued, recommending consulting with a healthcare professional before making any significant changes to your diet, especially if you have underlying health conditions or concerns about food allergies or sensitivities.

“In terms of timing, guava can be consumed any time of day, but it is often eaten as a breakfast or snack food. It is a great source of vitamins and minerals, including vitamin C, potassium, and fiber, making it a healthy choice for any meal or snack,” she concluded.

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