Download the Full Metabolic Intelligence Report (PDF)
Ripe guava
CARBS
14.32 g
PROTEINS
2.55 g
FATS
0.95 g
Quantity: 1 medium (approx. 120 g)
Glycemic Index: 78
Glycemic Load: 10
Fiber: 5.4 g
Key Nutrients: Vitamin C, dietary fiber, potassium
Health Impact: The carbohydrate content in guava can cause a moderate rise in blood sugar levels, but its high fiber content can help moderate this effect.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the moderate glycemic index.
🍽️ Best Paired With (Veg)
- Chia seeds – High in fiber and omega-3 fatty acids, which can help stabilize blood sugar levels when paired with fruits.
- Almonds – Provide healthy fats and protein, reducing the overall glycemic index of the meal.
- Flaxseeds – Rich in fiber and healthy fats, aiding in slower digestion and sustained energy release.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that helps balance the meal's macronutrient profile and manage glucose levels.
- Boiled eggs – High in protein and fats with very low carbohydrates, supporting stable blood sugar.
- Smoked salmon – Rich in omega-3 fatty acids and protein, contributing to a lower glycemic load in meals.
🥄 Smart Substitutes
- Strawberries – Lower in carbohydrates and can help manage blood sugar levels more effectively.
- Raspberries – High in fiber which can slow down glucose absorption and reduce blood sugar spikes.
- Blackberries – Low in net carbs and high in antioxidants, supporting overall health while managing carb intake.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as guava has a relatively low glycemic index.
- 30–60 min: A gradual increase in blood sugar due to fiber content slowing down sugar absorption.
- 2–3 hr: Blood sugar levels begin to stabilize due to the fiber and moderate carbohydrate content of guava.
— BCDF community member
🧠 Lowering Impact Tip
Consume guava with its skin as it contains more fiber, and pair it with a source of healthy fats or protein to slow glucose absorption.
🤔 FAQs about Ripe guava
How much guava can I eat without spiking my blood sugar?
Portion control is key. A small, whole guava (about 55 grams) is typically manageable for most people with diabetes when considering carb content.
Is guava juice a good option for diabetics?
It's best to avoid guava juice as it lacks the fiber found in whole guava and can lead to quicker and higher blood sugar spikes.
Can guava be part of my daily diet?
Yes, guava can be included in a balanced, low-carb diet. Monitor your individual response and adjust portions as necessary.
Download the Full Metabolic Intelligence Report (PDF)
From the blog
Empowering the diabetes community with expert insights, support, and resources.