Is Guava Keto Friendly? 7 Benefits and Harm of Guava

If you don’t eat low-carb fruits on the keto diet and in the right amount, you may kick out of ketosis and block your weight loss efforts. This may raise some questions, such as is guava keto friendly?

As such, many high-carb foods are banned on this diet, including certain types of grains, starchy vegetables, legumes, and fruits.

However, many fruits are low in carbs and very suitable for the keto diet. While other fruits may find the opposite.

* Let’s get to know more about the nutritional facts of guava and is it keto friendly or not? In addition to 7 reasons why eating guava is exceptionally good for health.

What Is Guava?

Guava is nicknamed “the apple of the tropics” because it has an apple-like shape and many small seeds inside.

Guava is a tropical fruit that originated in Central America – oval-shaped with a yellowish-green skin and containing edible seeds.

Moreover, guava leaves are used as a herbal tea to treat diarrhea and its leaf extract as a nutritional supplement. 

Guava has a unique flavor and aroma that can be tasted in pickles, jams and jellies.

Apart from its wonderful taste and distinct aromas, this fruit is rich in many nutrients that are important to human health.

It’s rich in vitamin C, vitamin A, potassium, fiber and antioxidants that are very good for the skin – because it contains 80% water, it also helps keep you hydrated.

* Read on to find out how to incorporate guava into the keto diet. In case we find that guava is keto friendly.

Nutritional Facts about Guava Fruit

* According to the USDA, 100 grams of raw Guava fruit contain:

Nutrient/Minerals Unit Value
Water g 80.80
Energy kcal 68
Protein g 2.55
Total lipid (fat) g 0.95
Total Carbohydrate g 14.32
Fiber, total dietary g 5.4
Sugars, total g 8.92
Calcium Mg 18
Iron, Fe Mg 0.26
Magnesium Mg 22
Phosphorus Mg 40
Potassium Mg 417
Sodium Mg 2
Zinc Mg 0.23
Vitamin C, total ascorbic acid Mg 228.3
Thiamin Mg 0.067
Riboflavin Mg 0.040
Niacin Mg 1.084
Vitamin B-6 Mg 0.110
Folate, DFE µg 49
Vitamin B-12 µg 0.00
Vitamin A, RAE µg 31
Vitamin A, IU IU 624
Vitamin E (alpha-tocopherol) Mg 0.73
Vitamin D (D2 + D3) µg 0
Vitamin D IU 0
Vitamin K (phylloquinone µg 2.6
Fatty acids, total saturated g 0.272
Fatty acids, total monounsaturated g 0.087
Fatty acids, total polyunsaturated g 0.401
Fatty acids, total trans g 0.000
Cholesterol mg 0
Caffeine Mg 0
Glycemic Index (GI) 78
Glycemic Load (GL) 4

Note: Guava has a glycemic index of 78, and fruits with a glycemic index over 70 are generally considered to release sugar quickly.

On the other hand, the glycemic load of guava is very low (GL= 4) which means that eating guava naturally will have little effect on blood glucose levels. 

Hence, eating a natural portion of guava is not only good but is beneficial for diabetics due to other attributes.

The benefits of guava fruit

1. Helps In Weight Loss

One of the distinctive benefits of guava is its ability to stimulate excess weight loss by regulating the metabolism process.

You can include guava as a snack in your diet, as its high content of water and fiber will contribute to an increase in feelings of satiety and fullness of the stomach, thus reducing the amount of calories consumed later.

Note: For sustainable weight loss, you must include low-calorie fruits such as guava in your diet. Oh, that’s great, is it possible to also include guava in keto-friendly meals?

As well as it contains a low percentage of sugar compared to other types of fruits, including apples and bananas. Guava also contains essential vitamins and minerals for losing weight.

2. Diabetes Prevention and Blood Sugar Control

Diabetics should eat guava, as it contains fiber that can reduce blood sugar levels, as well as reduces the complications of type 2 diabetes and regulates its blood levels.

A  2010 review of evidence from animal studies and clinical trials indicates that drinking guava leaf tea may help improve insulin resistance and lower blood sugar. 

Additionally, guava is a low-glycemic index fruit – and therefore very effective for diabetics.

More details…

If the glycemic index is low, the food is slowly digested and absorbed, so the blood sugar level rises very slowly.

In general, it is always better to choose foods with a lower glycemic index for people with diabetes as well as for people at risk of developing diabetes.

3. Improve Eyesight

Guava has a high content of vitamin A and many vitamins and minerals that help promote eye health, which helps protect against exposure to some diseases, including cataracts, macular degeneration and other diseases that affect the eye.

4. Improving Digestive System Functions

Guava is one of the rich fruits in dietary fiber, so it helps to promote bowel movement and help the body retain water.

In addition to enhancing the cleaning process of the intestine and improving the work of the digestive system, thus it facilitates the digestive process.

All of the aforementioned makes guava useful in preventing various digestive problems, especially constipation and gastric diarrhea.

2015 trial study found that guava leaf extract helped mice control diarrhea.

However, scientists need to do more research to confirm these results in humans.

5. Cancer Prevention

Among the most famous health benefits of guava is its ability to prevent the growth of cancer cells because it contains high levels of powerful antioxidants such as (lycopene and polyphenols).

Guava helps fight prostate cancer due to its high lycopene content.

Plus, guava helps prevent damage to the body’s cells – as it is rich in Vitamin C.

6. Heart Protection

Eating guava helps to restore the balance between potassium and sodium, which helps to regulate the rate of blood pressure and reduce the proportion of harmful cholesterol and triglycerides, which prevents you from developing dangerous heart diseases.

7. beauty

Tropical apple improves the condition of the skin, hair, makes them beautiful, healthy:

  • Pulp masks remove oily shine, tighten pores, and refresh the face.
  • You can wash your face with a decoction of leaves, peel or pulp of unripe fruits.
  • Rinse hair with freshly squeezed juice.

This effect is created by an abundance of astringent components in fruits or leaves.
It is a strong aphrodisiac: it increases libido, increases male strength, activates passion.

Other beneficial properties of guava fruit

1. Astringent effect.

2. Antispasmodic properties.

3. Bactericidal action.

4. A positive effect on the nervous system due to the rich composition and amount of vitamin B.

5. Increases blood flow to the brain.

6. If a person has natural unhealthy thinness or is prone to anorexia, then guava will help solve the problem.

7. If you want to eliminate the smell and taste of tobacco in the room, you can put a few cut fruits in the room.

8. The fruit has a beneficial effect on the nervous system and helps to reduce stress, this is very important for women with increased emotional sensitivity.

Possible harm and contraindications

Care should be taken while using guava in the following cases.

1. Guava can be harmful if consumed excessively. It can cause diarrhea and stomach upset.

2. Some people may have an individual intolerance, manifested in the appearance of allergic reactions.

3. Guava leaf extract contains chemicals that can cause skin irritation and exacerbate skin eczema, so it should be used with caution in this case.

4. Guava may increase the risk of bleeding or interfere with blood sugar levels during and after surgical procedures, so stop taking it as a medicine two weeks before surgery.

5. Despite the benefits in treating diabetes, you should still not consume large quantities of guava, because it is still a source of fructose.

6. People with kidney problems, prone to stone formation, should not eat unripe guava fruits.

7. With colds, you do not need to eat red sweet fruits, so as not to make things worse, since microbes tend to multiply faster in a sweetish environment.

Guava is best eaten clean and rinsed thoroughly, as the peel can contain toxins that can cause food poisoning. Toxins appear due to the chemical treatment of the fruit before being transported over long distances in order to maintain freshness.

Residents of European countries are not used to tropical fruits, so an unaccustomed body may simply not accept a very large amount of guava.

Eating fruit sparingly is important because the hard pits of the fruit can damage tooth enamel or even break or chip off a tooth.

Is Guava Keto Friendly?

* Finally

Guava should be consumed in very small quantities on the keto diet as it is high in net carbs.

Guava cannot be 100% keto friendly, as it is high in carbohydrates (8.92 grams of net carbs per 100 grams), so it should be avoided as much as possible on the keto diet.

It should be noted that it is important to limit your net carbohydrate intake to 20g – 30g per day to stay in ketosis.

Guava is low in fat and high in net carbs, which are the opposite of the macros required on the keto diet.

The ideal keto macronutrient ratio is 5-10% carbohydrates, 70% fat, and 20-25% protein. This exactly means that the majority of your foods should be low in carbs and high in fat.

As for canned or dried guava, it should be avoided altogether as it is not keto friendly as it contains tons of added sugar that manufacturers use as a preservative.

After knowing that guava is not keto friendly, try to get serious with yourself, because the keto diet is a strict diet that you should stick to as much as possible.

Although we know that guava is a delicious fruit and has many health benefits.

But when it comes to the keto diet, it is best to completely avoid guava and replace it with keto friendly fruits.

2 réflexions au sujet de “Is Guava Keto Friendly? 7 Benefits and Harm of Guava”

  1. Really useful for me, as I follow keto diet plan and I have a guava tree and used to have fruits, so I get the required knowledge! Thank you very much!


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