Is Guava Good for Weight Loss? To Eat or Not to Eat is the Question! 

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Dr. Pakhi Sharma, MBBSGeneral Physician, 6+ Years
Published On : 11-Oct-2022Read Time : 5 minutes
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Are your jeans not fitting the way they used to? Worried about weight gain and cutting down on all things sweet or fat? How about fruits? Do you know you can still eat fruits and lose weight? Take guava for example. Is guava good for weight loss? Know all about it.

 

Contents:

  • Nutritional Profile of Guava 
  • What are the Benefits of Guava for Weight Loss? 
  • How Many Guavas Can You Eat in a Day for Weight Loss? 
  • What is the Best Time to Eat Guava for Weight Loss? 
  • How to Eat Guava for Weight Loss? 
  • What are the Risks of the Overconsumption of Guava? 
  • What are the Other Health Benefits of Guava? 
  • Don’t Have Time To Read? 
  • FAQs 

Nutritional Profile of Guava

Guavas are chock full of vitamins, minerals, and fibre. They are rich in vitamins A and C, and low in calories and fat. The following is the nutritional profile for 100 g of raw guava, according to the United States Department of Agriculture (USDA).

NutrientAmount
Water80.8 g
Energy68 kcal
Fat 0.95 g
Protein2.55 g
Carbohydrate 14.3 g
Fibre 5.4 g
Sugars8.92 g
Potassium 417 mg
Iron0.26 mg
Calcium18 mg
Vitamin C228 mg
Vitamin A0.1872 mg

What are the Benefits of Guava for Weight Loss?

There is not a lot of research done on guavas and weight loss. However, fruits are generally considered a great addition to a weight loss diet. replacing sugary beverages or food items with guava can help you lose weight when combined with a balanced diet and regular exercise. 

Guava may help with weight loss as it is:

High in Fibre 

One medium-sized (55 g) of guava contains about 3 g of fibre, which is 12% of your recommended daily fibre intake. Fibre is not absorbed into the body and does not add to your calorie count. It can help you stay satiated for a longer period of time. This way, you can cut down on overeating and unhealthy snacking, manage to reduce your overall calorie intake, and lose weight.

Decent Source of Protein

Guava is also a reasonable source of protein, with 1.4 g protein in a medium-sized guava (55 g). Protein is one of the most important nutrients for weight loss. It delays digestion and helps keep you full for a longer time. Thus, you do not snack unnecessarily, your overall calorie intake is reduced, and you can manage your weight better. 

Low in Calories

Guava is a low-calorie fruit, with a medium-sized fruit (55 g) made up of only 37 calories. Being a high-fibre and low-calorie fruit filled with vitamins and minerals makes guava an ideal snacking option if you want to lose weight.

Did You Know? - Guava Has More Than Thrice The Amount of Vitamin C as Oranges?

 

Yes! Orange may be considered a great source of vitamin C, but the vitamin C present in guava surpasses that. 100 g of orange contains between 50 to 60 mg of Vitamin C, whereas 100 g of guava contains about 220 to 230 mg of vitamin C. So go grab them guavas!

How Many Guavas Can You Eat in a Day for Weight Loss?

Guavas are low in calories and have a high-fibre content. However, they have a significant sugar content as well. Hence, it is important to watch your portion size when you eat guava. You can have one cup (about 165 g) of guava in a day.

What is the Best Time to Eat Guava for Weight Loss?

The high fibre and protein content in guava makes it satiating, which means it can keep you full for a longer time. This makes guava a great snack to satisfy your hunger pangs after breakfast, lunch, or in the evening. 

How to Eat Guava for Weight Loss?

  • Guavas are best enjoyed as they are, with their skin on. You can sprinkle salt and pepper on ripe guava slices to spice up the taste.
  • You can prepare a sweet jam out of guavas as they are high in pectin, which helps thicken pies and jams. Enjoy this jam on whole wheat toast or chapatis
  • You can add guavas to your smoothie bowl or make a mixed fruit bowl with guavas for a filling breakfast.
  • Guavas can be added to salads as well.
  • You can even make chutneys and curries with guava as the main ingredient. 
  • You can make guava juice by peeling off the skin from the guava, chopping it into small pieces, and blending it with cold water. 

What are the Risks of Overconsumption of Guava for Weight Loss?

Guava is good for weight loss but due to the high fibre content in guava, overconsumption can cause stomach discomfort, indigestion, or diarrhoea.

What are the Other Health Benefits of Guava?

Guava is rich in many vitamins and minerals. It can not only be a healthy snacking option for weight loss but can be a preventive dietary measure for many disorders. Here are a few health benefits of guava.

  1. Guava is rich in antioxidants like Vitamin C and helps improve your immunity. It fights free radicals and also protects your body from bacterial or viral infections.
  2. Guava has a low glycemic index and is high in fibre, which delays the absorption of sugar into the bloodstream. This helps to regulate blood sugar levels. Thus, guava can be a good fruit choice for those with diabetes
  3. Guava is abundant in sodium and potassium, which help regulate blood sugar levels. Guava also reduces low-density lipoprotein (LDL or bad cholesterol) and increases high-density lipoprotein (HDL or good cholesterol) and aids in maintaining healthy blood pressure. Thus, guava could be a healthy addition to the diet of those with hypertension.
  4. Guava can aid healthy bowel movements and prevent constipation owing to its high-fibre content.
  5. The high vitamin C content in guava means that it may help you maintain a healthy immune system and boost your immunity. 
  6. The antioxidant and vitamin content in guavas may help slow down skin ageing.

Don’t Have Time To Read?

  • Guavas are a great snacking option filled with the goodness of vitamins and minerals with low calories and fat. They are rich in fibre and protein, which helps keep you satiated for a longer time and prevents overeating and reduces excess calorie intake.
  • There are no direct studies about the effect of guava on weight loss. However, due to their high fibre and protein content, they may help you lose weight when combined with a balanced diet and regular exercise. 
  • Having one medium-sized guava (55 g) between meals or as an evening snack can be beneficial for weight loss. You can eat it as it is, add it to salads, drink it as a smoothie, or enjoy it in a form of jam.
  • Due to the high fibre content in guava, overconsumption can cause stomach discomfort, indigestion, or diarrhoea.
  • Guava has several health benefits. It can help stabilise your blood sugar, control blood pressure, prevent constipation, boost immunity, and slow down ageing. 
  • Use the Phable Care App to consult India's leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable. 

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