Is Guava Good for Weight Loss?
Yes, guava is good for weight loss. It has only 112 calories in 1 cup and about 9 grams of fiber, which both help with losing weight.
In this article, we’ll talk more about the good things guava does for weight loss, any downsides, and ways to eat guava when you’re trying to lose weight.
Nutritional Value Of Guava
As per the USDA, when you eat 1 cup of grapefruit you get the following nutrients:
Serving Size: 1 cup (180 g)
- Calories: 112 kcal
- Carbohydrates: 23.6 g
- Fat: 1.4 g
- Protein: 4.2 g
- Fiber: 8.9 g
Potential Benefits of Guava For Weight Loss
Here are all the good stuff you can expect from guava for weight loss.
It can be used as a low-calorie snack
Guava is great for weight loss because it only has 112 calories in one cup.
This makes it a perfect snack between meals instead of high-calorie processed foods that people often eat when they’re craving something.
To lose weight, you need to eat fewer calories than you burn.
This is called a calorie-deficit diet. In this kind of diet, you should focus on foods that are low in calories but high in nutrients.
Guava fits this perfectly.
It can also help stop your cravings and make you feel less hungry, which is really helpful when you’re trying to lose weight.
It is a filling food because of its fiber content
Guava has a lot of fiber – about 8.9 grams in one cup. This is great news if you’re trying to lose weight.
Fiber helps you feel full for a longer time. This is because it takes your body much longer to process fiber.
Your body doesn’t actually absorb fiber. Instead, fiber’s main job is to add bulk to your food.
This makes it harder for your body to break down the food, so it takes longer to digest.
While this is happening, you feel full and don’t get those hunger pangs that can make you eat unhealthy snacks.
It has a decent amount of protein
One cup of guava has 4.2 grams of protein. Now, this isn’t as much protein as you’d get from eggs, but for a fruit, it’s quite high.
Most fruits don’t have much protein at all. You won’t hear bodybuilders talking about how much kiwi or apple they eat for protein.
But compared to other fruits, guava has a lot more protein.
This is important because when you’re trying to lose weight, you need to eat enough protein.
When you’re eating fewer calories to lose weight, you want to make sure you’re losing fat, not muscle.
To keep your muscles, you need to do strength training and eat enough protein. Eating fruits like guava can help you get more protein in your diet.
It can help manage your blood sugar
This study looked at how eating guava affects blood sugar and fats in healthy people.
The researchers split 45 medical students into three groups.
One group ate guava with the peel, another ate guava without the peel, and the third group didn’t eat any guava. They did this for 6 weeks.
The group eating guava with the peel had lower body weight and blood pressure, but higher blood sugar and some blood fats.
The group eating guava without the peel had lower body weight, blood pressure, blood sugar, and most blood fats. Their good cholesterol (HDLc) went up.
The study concluded that eating guava without the peel is better for controlling blood sugar and fats in the blood.
This is good for weight loss because if your blood sugar throughout the day is not in control, your appetite, energy levels, and mood can fluctuate a lot.
Downsides Of Guava For Weight Loss
These are the not-so-good parts about guava that you should know about:
You may miss out on its weight loss benefits if you eat it without the peel
While eating guava without the peel might be tastier, you could be missing out on a key weight loss benefit.
Most of the fruit’s fiber is found in the peel. If you skip the peel, you’re not getting as much fiber.
This means you might not feel as full after eating it.
Feeling full is important when you’re trying to lose weight because it helps you eat less overall.
The sweetness may tempt you to overeat
Humans generally have a weakness for sweet foods. This preference has roots in our evolution.
Back in ancient times, sweet foods like fruits were hard to find.
So when our ancestors did find them, their brains got excited and released a lot of dopamine – a feel-good chemical.
This made them want to eat more of these rare, energy-rich foods. Today, we still have this reaction to sweet tastes.
If you eat guava without the peel, you might not feel as full because you’re missing out on the fiber.
This, combined with the fruit’s sweetness, might make you want to eat more than you should.
If you overeat guava, it’s no longer a low-calorie snack.
Plus, you’ll be taking in a lot of sugar. Too much sugar can work against your weight loss goals, even if it’s coming from fruit.
Tips For Eating Guava in a Weight Loss Diet
Want to extract maximum weight loss benefits from guava in your diet? Keep these points in mind.
Use it as a pre-workout snack for the energy burst
Guava can be a great snack to eat before you exercise. It’s full of natural sugars that give you a quick energy boost.
This can help you feel more energetic during your workout.
Unlike processed snacks, guava also provides vitamins and fiber, which are good for your overall health.
Eating guava about 30 minutes before your workout can give you the energy you need without making you feel too full or sluggish.
Use it to satisfy your in-between meal cravings
When you’re trying to lose weight, you often get hungry between meals. This is when many people reach for unhealthy snacks.
Instead, try eating a guava. It’s low in calories but high in fiber, which helps you feel full. The sweetness of the guava can also satisfy your craving for sugary snacks.
By choosing guava instead of chips or cookies, you’re giving your body nutrients while keeping your calorie intake low.
Eat it whole and don’t juice it
It’s always better to eat guava whole rather than drink it as juice. When you juice a fruit, you lose most of its fiber.
Fiber is important for weight loss because it helps you feel full and keeps your digestive system healthy.
Also, when you eat whole guava, you’re more likely to feel satisfied with one or two fruits.
But if you drink guava juice, you might drink more than you realize, taking in extra calories and sugar.
Eating the whole fruit also takes longer, which can help you feel more satisfied with your snack.
Use it to satisfy your sweet tooth in a healthy way
Many of us crave sweet foods, especially when we’re trying to lose weight.
Instead of reaching for candy or cookies, try eating a guava. Guava is naturally sweet, so it can satisfy your craving for something sugary.
But unlike processed sweets, guava is low in calories and high in nutrients. It gives you a sweet treat without derailing your weight loss efforts.
Plus, because it has fiber, it won’t cause the same quick spike and crash in blood sugar that you might get from eating candy.
Alternatives To Guava For Weight Loss
Here are some other alternatives to guava that provide similar benefits for weight loss.
Pears
Pears are excellent for weight loss because they’re high in fiber. One medium pear contains about 6 grams of fiber, which is about 22% of your daily needs.
This fiber helps you feel full for longer, potentially reducing your overall calorie intake. Pears are also low in calories, with only about 100 calories per fruit.
They contain a type of fiber called pectin, which has been shown to help regulate blood sugar levels, which can help manage cravings.
Also Read: Are Pears Good For Weight Loss?
Kiwi
Kiwis are low in calories but packed with nutrients.
They’re a good source of vitamin C, which may help with fat burning during exercise.
Kiwis also contain a unique enzyme called actinidin, which can help with protein digestion.
This fruit has a low glycemic index, meaning it doesn’t cause rapid spikes in blood sugar.
Some studies suggest that eating kiwis may help reduce appetite, though more research is needed to confirm this effect.
Also Read: Is Kiwi Good For Weight Loss?
Grapefruit
Grapefruit has long been associated with weight loss. It’s very low in calories, with half a grapefruit containing only about 40 calories.
Grapefruits are high in water content, which can help you feel full. They also contain fiber, which contributes to feelings of fullness.
Some studies have suggested that eating grapefruit before meals may help reduce overall calorie intake, but it’s important to note that grapefruit can interact with certain medications, so check with your doctor if you’re on any medication.
Also Read: Is Grapefruit Good For Weight Loss?
Apples
Apples are a great choice for weight loss due to their high fiber content, particularly a type of fiber called pectin.
This fiber can slow down digestion and help you feel full. Apples are also low in calories, with a medium apple containing about 95 calories.
The act of chewing an apple can be satisfying and may help reduce appetite.
Some studies suggest that the antioxidants in apples, particularly polyphenols, may help prevent metabolic syndrome, a group of conditions that can lead to weight gain.
Also Read: Are Apples Good For Weight Loss?
Pineapple
Pineapple is a sweet fruit that’s relatively low in calories, with about 82 calories per cup. It contains an enzyme called bromelain, which may aid in digestion.
Pineapple is also a good source of manganese, a mineral that helps your body metabolize fats and carbohydrates.
The fruit is high in water content, which can help you feel full. While some claim that pineapple has fat-burning properties, this hasn’t been scientifically proven.
However, its sweet taste can help satisfy cravings for sugary foods, making it a good alternative to high-calorie desserts.
Also Read: Are Pineapples Good For Weight Loss?
Conclusion
Yes, guava can be a helpful part of a weight loss plan. It is low in calories and high in fiber, which can make you feel full longer and reduce overall calorie intake.
Additionally, guava provides essential vitamins and minerals that support overall health.
Including guava in your diet, along with other healthy foods and regular exercise, can support your weight loss goals.