Guava is a highly nutritious green tropical fruit that is packed with vitamins, minerals and antioxidants. If you have diabetes or if you are familiar with low-carbohydrate diets, you may be familiar with the glycemic index. Despite the health benefits this fruit offers, you may be curious as to what kind of impact guava has on your blood sugar levels.
Glycemic Index
The glycemic index is ranking system that rates the after-meal effect a food or beverage will have your on blood sugar levels. Foods ranked 70 and above are considered high glycemic foods, as they will raise your blood sugar rapidly and significantly. Low glycemic foods rank 55 and below and do not have as significant an impact on your blood sugar levels. Foods that rank between 56 and 69 have a moderate effect on your blood sugar. If you are a diabetic or a dieter who is trying to lose weight, you want to select foods that will not raise your blood sugar levels. In short, elevated blood sugar levels triggers insulin release, which promotes fat storage.
Glycemic Index for Guava
Guava has a glycemic index ranking of 78 and is considered a high glycemic food. Guava ranks significantly higher than other fruits, as most fruits rank from 30 to 50. Apples, grapefruit, grapes, oranges and pears all score below 50 on the glycemic index. Only watermelon, which scores 72, plus or minus 13, ranks close to guava. This ranking suggests the guava will raise your blood sugar levels significantly and is far from an ideal choice for diabetics and those trying to manage or lose weight.
Very Low Glycemic Load
Dr. Jonny Bowden, Ph.D. and Clinical Nutrition Specialist, in his book "The 150 Healthiest Foods on Earth," states that guava is one of the very best fruits that you can eat. Dr. Bowden also explains that the glycemic index score of 78 is a very inaccurate measure of guava's affect on your blood sugar. A food's "glycemic load" is a much more accurate measurement of its effect on your blood sugar and insulin levels. Unlike the glycemic index, Bowden explains, the glycemic load accounts for how many carbohydrates a food has, as well as the factors that comprise the glycemic index. Guava's glycemic load is 4 out of 40. This measurement indicates that guava actually has little to no impact on your blood glucose levels.
Health Benefits
Dr. Bowden lists guava as one of the most nutritious foods that you can eat because it has very high amounts of lycopene. Guava has more lycopene than any other fruit or vegetable at a similar serving size. Lycopene is a carotenoid plant protein and powerful antioxidant that may help prevent prostate cancer and breast cancer. According to the Alabama Cooperative Extension, lycopene may even benefit those with "full blown" prostate cancer. Guava is also rich in potassium, vitamin C, vitamin A, calcium, magnesium. A single cup of guava has 9 g of dietary fiber. Foods that are high in fiber generally have very marginal effects on blood sugar levels.
References
- "The 150 Healthiest Foods on Earth"; Dr. Jonny Bowden; 2007
- E-International Science Research Journal: A Study of Glycemic Index of Ten Fruits; Dr.M.Premanath, et. al
- Florida State University: Glycemic Index; Sandra Woodruff RD, LD. LN.
- Joslin Diabetes Center: Insulin Action
- Joslin Diabetes Center: The Glycemic Index and Diabetes
- Harvard Medical School: Glycemic index and glycemic load for 100+ foods
