Native to Central America, guava is a popular tropical fruit among many fitness enthusiasts, including myself. Like most fruits, guavas are low in fat, sodium, and calories, making them an ideal snack.
Lately, I’ve been curious as to whether they could help promote weight loss.
So, I paired with a dietician and had some of my clients volunteer for a little experiment to see whether eating this fruit would aid their weight loss journey.
Here’s what we found.
Quick Summary
- Guavas can help with your weight loss journey as they are filling, and also contain low-calorie levels.
- Increasing satiety, delayed digestion, and improved metabolism are some of the ways guavas promote weight loss.
- Some benefits of guavas include cancer treatment, reduced blood pressure, flu treatment, and also diarrhea treatment.
Can You Eat Guava for Weight Loss?
Yes, you can eat guava for better weight loss. Guavas are a filling and low-calorie snack.
They contain only 68 calories per serving (100 grams) and 12% of your daily fiber intake [1].
They’re also loaded with many essential nutrients like potassium, dietary fiber, and vitamin C.
How It Works for Weight Loss
Here are some of the ways you can lose weight by eating guava.
Increased Satiety
Guava is one of the best fruits for weight loss because it's packed with fiber which can induce the feeling of fullness.
Feeling full makes you less likely to binge on sugary and high-fattening foods. This allows you to lose weight by avoiding unnecessary caloric intake.
Guavas were especially helpful to clients who struggled with snacking during different times of the day.
With only 68 calories, one fruit was enough to keep them satiated and away from any unhealthy snacking.
It also worked as a great way to end a meal, especially if the feeling of fullness wouldn’t kick in. Guavas served as a healthy way to prevent additional caloric intake, so they were actually able to lose weight eating them.
“Dietary fibre improves gut health, prevents constipation, and may help lower cholesterol, blood pressure, and blood sugar levels.”
- Aman Puri, Certified Fitness Nutrition Specialist
Improved Metabolism
Guava contains vitamin C, which plays an important role in fat oxidation.
A 2005 study found that vitamin C was inversely related to body mass. Individuals who consumed more of it oxidized 30% more fat during exercise than those with lower levels [2].
Delayed Digestion
Guava helps you feel fuller and delays digestion. With delayed digestion, you’re more likely to naturally refrain from eating more [3].
Let’s say you’ve had a high-calorie meal on your cheat day. Following up with guava is a great way to keep from binging on other high-fattening foods.
Low-Calorie Snack
Like other low-calorie snacks, guavas can help you lose weight fast by helping you avoid extra calories from junk food.
If you don’t like the taste of ripe guava, consider juicing it.
You may add lemon juice, mint leaves, coriander leaves, and ice cubes into the mix for a refreshing, low-calorie drink.
Other Benefits of Eating Guava
Besides its weight loss benefits, guava is a traditional remedy for many health conditions. Note that most of these benefits are a result of guava leaf or guava leaf extract.
- Diarrhea treatment: Guava has traditionally been used as a diarrhea treatment in many parts of the world [4].
- Flu treatment: Drinking guava tea may help inhibit the growth of the flu virus [5].
- Reduces blood pressure: A study on rats found that guava may potentially help lower high blood pressure [6].
- Cancer treatment: A 2014 study found that guava leaf extract could inhibit the growth of cancer cells [7].
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FAQs
Will Eating Too Many Guavas Make Me Gain Weight?
Yes, eating too many guavas can make you gain weight. Guavas contain calories just like any other food, and eating more calories than you burn leads to weight gain.
Can I Eat Guava for a Pre-Workout Meal?
Yes, you can eat guava for a pre-workout meal. The magnesium in guava provides you with energy while relaxing your muscles and nerves.
Can I Eat Guava for a Post-Workout Meal?
Yes, you can eat guava as a post-workout meal. It contains minerals that'll relax your muscles, fight stress, and give you an energy boost after a tiring workout.
Does Guava Juice Have the Same Health Benefits as Eating Guava?
Yes, guava juice has the same health benefits as eating guava. Just make sure your guava drink isn’t loaded with too much sugar.
So, Is Guava Effective?
In our experience, guava has worked as an excellent food for natural weight loss, and many of our clients use it as a pre or post-workout meal.
However, if you really want to give yourself a push before your workout, I highly recommend also taking pre-workout supplements:
We have tested all of these, and our clients have been using them for a while with some great results. They’re designed to naturally increase your energy levels before a workout so you can efficiently build muscle and lose fat.
References:
- http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1927/2
- https://pubmed.ncbi.nlm.nih.gov/15930480/
- https://www.1mg.com/ayurveda/guava-110
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4395930/
- https://www.ncbi.nlm.nih.gov/pubmed/22453134
- https://link.springer.com/article/10.1007%2Fs00580-015-2192-y
- https://www.ncbi.nlm.nih.gov/pubmed/24438525
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