Pink guava: 6 health benefits of this diabetes-friendly fruit

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Pink guava is packed with nutrients, so it can boost immune system and promote overall health. Here are the health benefits of pink guava you should know.

f you love eating a plateful of guavas, you can’t miss out on pink guavas. Thanks to their green skin and pink flesh, they look as pleasing to the eyes as they are tasty. But that’s not the only good thing about pink guavas. They are a powerhouse of nutrients as well. Infused with the goodness of calcium, protein, fiber, and more nutrients, pink guavas provide your body with enough nutrients to ensure its better functioning. Plus, they are diabetes-friendly. So, it comes as no surprise that people know it as a “superfood.” Let’s look at the health benefits of pink guava and if this is better than white guava.

What is the nutritional value of pink guava?

A pink guava is full of many nutrients. Here’s a breakdown of all the nutrients as mentioned by Dietitian Rachel Anthony, SRV Hospitals.

  • Calcium: 14.22 mg
  • Iron: 0.40 mg
  • Magnesium: 13.26 mg
  • Potassium: 270 mg
  • Protein: 1.19 mg
  • Water content: 81.22 gm
  • Fiber: 7.39 gm
  • Carbohydrate: 9.14 gm
  • Vitamin C: 228 mg
Pink guava offers many health benefits. Image courtesy: Shutterstock

Benefits of pink guava

Since this fruit is packed with essential nutrients, it can help us to stay healthy. Here are the benefits of pink guava you must know:

1. Helps reduce bad cholesterol

Guava, with approximately 7 grams of fiber per 100 grams, contains a higher proportion of insoluble fiber, along with other fibers like pectin, says the expert. Fiber has the advantage of assisting in the reduction of cholesterol and LDL (low-density lipoprotein) levels.

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2. Boosts immunity

Pink guava is packed with vitamin C, which helps boost immunity, promotes healthy skin, and aids in wound healing. A 100-gram serving of guava contains approximately 228 milligrams of vitamin C.

3. Protects against skin damage

It is also abundant in beta-carotene and lycopene, two antioxidants known to combat free radicals within the body, offering protection against skin damage and the ageing process.

4. Aids in weight loss

Due to its high fiber and water content, along with other nutritional advantages, pink guava serves as an excellent midday snack choice for those looking to manage their weight. Sprinkling a bit of chaat masala on it adds a delightful, tangy and sweet flavour to this healthy snack.

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5. Regulates blood pressure

Pink guava also provides a notable amount of potassium, which plays a vital role in regulating blood pressure and ensuring the proper functioning of nerve signaling and muscle contractions. A study published in the Malaysian Journal of Nutrition found that pink guava puree helps reduce body weight and systolic blood pressure of HFD (High Fat Diet) induced-obese rats.

6. Good for diabetes

Pink guava, owing to its abundant fiber and water content, is an excellent fruit choice for people with diabetes. It boasts a low glycemic index of 24, and its high fiber content helps slow down gastric emptying, helping you avoid blood glucose spikes. This makes it a diabetic-friendly fruit.

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Is pink guava better than the white one? Image courtesy: Shutterstock

White or pink guava: Which one is better?

If not pink, you will easily find white guavas in the market. The expert says both the varieties are highly nutritious, but there are some differences in their nutritional profiles. Pink guavas are known for their higher vitamin C content and contain more antioxidants. White guavas are still a good source of vitamin C and other essential nutrients. Yes, there are some differences, but the nutritional ones are not substantial, and both varieties can be part of a healthy diet. The choice between them should depend on your personal taste and culinary preferences.

You can have pink guavas regularly as part of a balanced diet, but as with any food, moderation is key. Eating pink guavas daily or several times a week can be part of a healthy diet, provided you’re also eating a variety of other fruits and vegetables to ensure a well-rounded intake of nutrients.

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