The measure of the carbohydrate content of food and the pace at which it increases your blood glucose levels is called Glycemic Load. A convenient way of making healthier diet choices is following the Glycemic Index. It helps easily compare and find alternative food items with proper nutrients according to your blood glucose levels. Glucose represents a relatively higher blood glucose response compared to fructose.
Guava is known to be rich in antioxidants, vitamin C, potassium, fiber, and more. Its leaves are used as herbal tea and its extracts as supplements. It is a tropical fruit, low in calories, packed with fibers, and is an excellent addition to your diet. The International GI Tables have found that guavas have a GI of 12.
Guava is a delicious tropical fruit and is packed with healthy nutrients like
- Vitamin C
- Vitamn B6
- Iron
- Magnesium
- Calcium
- Potassium
How to Calculate Glycemic Load of Guava?
The standard Glycemic index of Guava is 12. The low glycemic index of the fruit helps in reducing insulin levels and helps maintain boy fat. If we want to talk about diet, the key to prevent diabetes or any chronic illness is to distribute the carbohydrate consumption content throughout the day and manage the sugar levels in the body correctly—however, guava although have a low GI index, should be consumed in large quantity since the fruit has a high carbohydrate content of 60 g+ per 100 g serving.
The Formula/Procedure For Calculation of Glycemic Index of the Guava :
GL = GI * carbs / 100
where
- GL – glycemic load;
- GI – glycemic index;
- and carbs – the amount of carbohydrates in the portion.
| SL.NO | GUAVA BY WEIGHT IN (g) | GLYCEMIC LOAD |
| 1. | 100 g of Guava | 1.68 (very low) |
| 2. | 250 g of Guava | 4.2 (very low) |
| 3. | 500 g of Guava | 8.4 (low) |
| 4. | 1 Kg of Guava | 16.8 (low) |
| 5. | One Whole Guava | 2.5 (very low) |
| 6. | 1 Cup of Chopped Guava (150 g) | 2.9 (very low) |
Is Guava Safe to Consume If You Have Diabetes?
Studies show that guava can help improve blood sugar control. Studies have shown that guava leaf extract had improved blood sugar levels, long-term blood sugar control, and insulin resistance. That being said, and also because it has a low GI, Guava has a low GI, it can be incorporated in your diet if you have diabetes.
Can I Eat Guava During a Fat-Loss Diet?
You can eat guava during a strict fat-loss diet. Even a guava smoothie can be a pretty wholesome drink to try during your fat loss regimen.
- A 250g serving of guava has a GL of 4.2 which is pretty low.
- Guava as a salad ingredient is permissible in a fat-loss diet.
- Guava is a weight-loss-friendly superfood.
Can I Eat Guava During a Low-Carbohydrate Diet?
You can eat guava during a strict low-carb diet. However, it is important to be careful about the portion that you are consuming.
Is Guava High in Sugar?
A 100 g of guava serving has 14 g of carbs and 9 g of sugar. Although it feels sugary, it will not increase your blood sugar levels in comparison with other fruits and is one of the best fruits to consume daily.