Is Kiwi Fruit Good for Diabetes?

Updated on & Medically Reviewed by Dr Lalitha
Kiwi-fruit-for-diabetes

Kiwi is a popular fruit consumed by people worldwide, renowned for its vibrant green flesh and tangy sweetness. However, for those managing diabetes, whether kiwi is a suitable addition to their diet often arises. In this article, we'll delve into the nutritional profile of kiwi, its potential benefits and drawbacks for diabetes management, and provide practical tips for including it in a diabetic-friendly diet.

Nutritional Value of Kiwi for 100 grams:

Let's look at the nutritional value of kiwis. Kiwi is an excellent source of nutrients. Here is the nutritional table for 100 grams of kiwi:

Nutrients

Per 100gms

Calories

61 cal

Carbohydrates

14.6 gms

Protein

1.14 gms

Total Sugars

8.99 gms

Fiber

3 gms

Fat

0.5 gms

Vitamin C

92.7 mg

Vitamin K

40.3 μg

calcium

34 mg

Iron

0.31 mg

Magnesium

17 mg

Potassium

312 mg


Potential Properties of Kiwi Fruit:

Kiwi has several potential health benefits due to its diverse array of nutrients and antioxidants.

  • Anti-inflammatory: This may help in reducing the body's inflammatory response.
  • Anti-diabetic: Consumed in moderate quantities, it does no harm.
  • Anti-hypertensive: Potential for aiding in the management of high blood pressure.
  • Diuretic: May improve fluid balance by increasing urine output.
  • Antioxidant: Exhibits potential antioxidant properties, combating oxidative stress in the body.

Is Kiwi Good For Diabetes?

Yes, individuals with diabetes can include kiwis in their diet. Kiwi is a nutrient-rich fruit that offers multiple health benefits, making it a great choice for those managing diabetes. Despite its sweet taste and sugar content, kiwi has a low glycemic index, which means it doesn't cause a rapid spike in blood sugar levels.

Additionally, kiwi is packed with fibre, which helps slow down the absorption of sugars into the bloodstream, further assisting in blood sugar management. Kiwi is an excellent source of vitamin C, vitamin K, potassium, and antioxidants, which contribute to overall health and well-being. However, like any other food, moderation is key. Individuals with diabetes need to monitor their portion sizes and consume kiwi as part of a balanced diet.

Amazing Benefits of Kiwi Fruit For Diabetics

For those with diabetes, kiwi fruit is particularly beneficial to include in their diet for several reasons. Let’s see the benefits of Kiwi fruit.

1. Low Glycemic Index (GI):

The glycemic index of Kiwi is 52. Due to its relatively lower glycemic Index kiwi doesn't lead to significantly rapid spikes in blood sugar levels after consumption. This quality makes it an ideal fruit choice for diabetics when consumed in moderate portions.

2. Abundant in Dietary Fiber:

Kiwi is packed with dietary fiber, which plays a crucial role in stabilising blood sugar levels by slowing down the absorption of sugars into the bloodstream. Additionally, fiber aids in promoting digestive health and managing weight, both significant factors for individuals with diabetes.

3. A Powerhouse of Vitamin C:

Packed with vitamin C, kiwis have strong antioxidant qualities that can help reduce inflammation and lessen the cellular damage that diabetes is known to cause. Furthermore, vitamin C may improve insulin sensitivity, which could lead to improved blood sugar regulation.

4. Low Calorie:

Kiwi is a low-calorie fruit, making it a guilt-free addition to the diet of individuals with diabetes. Its inclusion supports weight management efforts, which is crucial given the link between obesity and type 2 diabetes risk.

5. Potassium Rich:

Kiwi has a high potassium content, which is important for controlling blood pressure. Since diabetes frequently results in hypertension, eating foods high in potassium, like kiwis, can help maintain cardiovascular health.

How to Include Kiwi fruit in Diet for Diabetes?

Including kiwi into the diet of individuals managing diabetes requires thoughtful consideration of overall carbohydrate intake. Here are some creative and mindful ways to consume kiwi for diabetics:

1. Fresh and Whole:

Peel and enjoy kiwi as a nutritious snack. Its sweet and tangy flavor makes it an excellent choice for a quick energy boost.

2. Fruit Salad:

Combine kiwi with low-glycemic fruits like berries and melons to create a refreshing fruit salad. This colorful salad satisfies cravings and provides essential nutrients before meals.

3. Smoothies:

Blend kiwi with low-sugar or sugar-free yogurt and a handful of greens for a nutrient-packed smoothie. It's a delicious and convenient way to include kiwi into your daily routine.

4. Chia Seed Pudding:

For a low-glycemic, high-fiber dessert, try chia seed pudding made with unsweetened almond milk. Add some nuts and kiwi slices on top. It's a treat that won't make you feel guilty or raise your blood sugar.

Remember, moderation is key while including kiwi into your diet to maintain recommended sugar levels effectively.

Kiwi is a nutritious fruit that is beneficial for diabetic patients due to its low GI content and high fiber content. It slows down sugar absorption, regulates blood pressure, and aids digestion. Regular consumption of Kiwi can control skin issues, maintain heart health by regulating blood pressure and cholesterol levels, and aid in weight loss.

Take Moderate

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Disclaimer: The information provided on this page is not a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns about your health, please talk to a healthcare professional.

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