Often referred to as Chinese gooseberry or simply kiwi, the kiwifruit is a small, sweet fruit with a fuzzy brown exterior and bright green or golden flesh. Its origins can be traced to China, but presently it is produced in many countries, worldwide.
Rich in vitamins C, K, and potassium, kiwi also contains a particular enzyme, actinidain. Actinidain can help tenderise meats. Furthermore, one can eat raw kiwi or use it in various dishes like fruit salads, smoothies, and baked goods. People commonly use it in Asian cuisine to make sauces and marinades.
Contrary to popular belief, that it is too sweet for diabetic people, it can still be enjoyed as part of their healthy eating plan. Although fruits contain natural sugars, they also contain essential nutrients such as fibre, vitamins, and minerals.
For this reason, the American Diabetes Association (ADA) recommends that people with diabetes include a variety of fruits in their diet.
Low-sugar fruits such as berries, citrus fruits, and kiwifruit can be especially beneficial for people with diabetes.
Read on to find out how kiwi can help those with diabetes.
Nutritional Value of Kiwi Fruit
As per the USDA, one hundred grams of kiwi fruit contains the following nutrients.
- Energy: 64kCal
- Protein: 1.06g
- Carbohydrates: 14g
- Fibre: 3g
- Sugars: 8.99mg
- Calcium: 35mg
- Vitamin C: 74.7mg
- Beta Carotene: 52µg
- Lutein + Zeaxanthin: 122µg
Kiwifruit is an excellent addition to any healthy diet, as it is rich in vitamins, minerals, and antioxidants. Research shows that one kiwifruit provides over 100% of the recommended daily vitamin C intake and significant amounts of vitamin K and potassium. It also contains small amounts of vitamins E, A, and folate.
Kiwi contains flavonoids, powerful antioxidants that protect cells from free radical damage and may even have anti-inflammatory properties. All in all, kiwifruit is a delicious and nutritious food you can feel good about eating.
Glycemic Index of Kiwi Fruit
The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels in the body. Foods that are high on the glycemic index are absorbed rapidly and cause a rapid increase in blood sugar. Foods that are low on the glycemic index are absorbed more slowly and cause a slower, more gradual increase in blood sugar.
As per data, kiwi has a moderate GI value of 50. That means it is absorbed more slowly than high-GI foods but more quickly than low-GI foods.
The glycemic load (GL) measures the impact of food on blood sugar levels. It considers both the GI and the portion size of the food. The GL of kiwifruit is relatively low, ranging about 7.3. That means kiwi is unlikely to cause a rapid or dramatic increase in blood sugar levels.
Can People with Diabetes Eat Kiwi Fruit?
Managing blood sugar levels is essential for people with diabetes, and one way to do this is by selecting foods that are lower on the glycemic index (GI). Kiwifruit has a moderate GI of approximately 50, which means kiwi is absorbed more slowly than some high-GI foods but faster than some low-GI foods.
Kiwifruit is a nutritious food with numerous benefits. Besides the moderate GI, it is high in vitamin C, K, and potassium. It is also a good source of dietary fibre. Additionally, it is low in calories, with 100 grams containing only 64 calories.
Kiwifruit can be a part of a healthy diet for people with diabetes. However, it is only good when combined with other nutrient-rich foods and balanced with physical activity and medication. Therefore, it is essential that individuals with diabetes work with a healthcare provider or a nutritionist to create a personalized eating plan that caters to their health needs.
If you want to know the impact of kiwi on your blood sugar levels and how you can add it to your diet, you can talk to a registered nutritionist at HealthifyMe. They will assess your health and suggest ways to incorporate this exotic fruit into your diet.
Kiwi Fruit Benefits for Diabetes Patients
Kiwifruit can be a healthy choice for people with diabetes as part of an overall healthy eating plan. Here are a few potential benefits:
Low Glycemic Index
The glycemic index of kiwi is 50, making it a suitable food for those with diabetes if consumed in moderation.
However, accompany it with a balanced diet and regular physical activity. Furthermore, kiwi releases glucose slowly into the bloodstream. Moreover, it is a good choice if you have gestational diabetes.
High Fibre Content
Kiwis are abundant in soluble and insoluble fibre, which boosts digestion. They also possess a high capacity for water retention, which aids in the absorption and digestion of sugars found in various foods.
Research also shows that fibre helps stabilise the amount of sugar in the bloodstream.
Good Source of Vitamin C
Vitamin C is essential for developing tissues that support the immune system. It can also help lower the risk of inflammation caused by unmonitored blood sugar levels.
Additionally, Vitamin C aids in the production of collagen, which helps protect against diabetic dermopathy.
Read more A complete guide to life insurance if you have diabetes
Prevents Blood Clots
Eating kiwis can benefit diabetic people, as these fruits can help reduce the amount of fat in the blood. As a result, it helps prevent the formation of dangerous blood clots.
It is vital for people with diabetes, as their high glucose levels can prevent these clots from dissolving, leading to plaque buildup in the arteries.
The HealthifyMe Note
Kiwi is a fruit with a moderate glycemic index and low calories, making it a safe option for people with diabetes to consume in moderation. Moreover, its nutrient-dense profile can benefit those with diabetes, potentially helping to avoid the long-term issues that can arise. Nevertheless, speaking with a registered nutritionist is best before incorporating kiwi into a diabetes diet.
Ways to Enjoy Kiwi Fruit Diabetes Patients
People of all ages enjoy kiwifruit. Health professionals recommend that adults consume at least one serving of kiwifruit per day, as it is a healthy habit to include fibre- and vitamin C-rich fruits in the diet.
Kiwifruit can help support bowel function, regulate blood pressure, and manage blood sugar levels. There are many ways to incorporate kiwifruit into the diet.
Here are some different ways to include kiwifruit in the diet, each with its unique health benefits:
- Apple Kiwi Smoothie: This vegan-friendly smoothie is not only delicious, but it also has many health benefits.
- Kiwi Chia Pudding: Chia seeds and kiwifruit make a healthy breakfast packed with nutrients.
- Kiwi Muffins: These tasty muffins make a healthy breakfast option, and one can use them as a topping on greek yoghurt.
- Kiwi Cucumber Salad: Adding kiwifruit to a cucumber salad base makes it more nutritious and adds a tasty and tangy flavour.
- Dry Kiwi: Having dry kiwi fruit as an evening snack can help you feel full for longer.
- Kiwi Chutney: Grind together kiwifruit, ginger, garlic, green chillies, and cilantro to make a spicy chutney that one can serve with grilled chicken or fish.
- Kiwi Raita: Mix diced kiwifruit, yoghurt, and chopped mint to make a refreshing raita. Serve it as a side dish with Indian meals.
- Kiwi Smoothie: One can make this smoothie by blending kiwifruit, low-fat milk, and a scoop of protein powder. It makes a nutritious breakfast or snack.
- Kiwi Lassi: Blend kiwifruit, yoghurt to make a refreshing drink. Enjoy as a drink or dessert.
- Kiwi Salad: Make this simple and refreshing salad by mixing diced kiwifruit, cucumber, and chopped mint.
Kiwifruit is an excellent choice for people with diabetes because of its low glycemic index (GI). In addition to its benefits for blood sugar control, kiwifruit is a nutritional powerhouse that can help prevent various ailments and diseases.
For people with diabetes, it is vital to manage blood sugar levels and follow a healthy eating plan to reduce the risks of complications such as blindness, strokes, lower limb amputation, and heart attack.
For guidance on creating a healthy eating plan, people with diabetes may want to consult a HealthifyMe nutritionist. Kiwifruit is available in various types, each with its unique nutrient profile.
It is rich in vitamins, antioxidants, and other beneficial compounds that can support hormone balance, improve sleep quality, and enhance hair and skin health. It can also be a valuable part of a weight loss plan.
Frequently Asked Questions (FAQs)
Q. Does Kiwi raise blood sugar?
A. Kiwifruit may affect blood sugar levels, but the extent of this effect can vary. The glycemic index (GI) and glycemic load (GL) can help predict how a food will affect blood sugar. Kiwifruit has a moderate GI and a low GL. These values indicate that kiwifruit is absorbed relatively slowly and has a relatively small impact on blood sugar. However, other factors, such as the type and ripeness of the kiwifruit and how it is prepared and consumed, can also affect its effect on blood sugar.
Q. Can a diabetic patient eat kiwi fruit?
A. People with diabetes can include kiwifruit in their diet as part of a healthy eating plan. Kiwifruit has a moderate glycemic index. It is also a good source of nutrients such as vitamin C, vitamin K, potassium, and dietary fibre. It is also low in calories. However, individuals need to work with a registered dietitian or healthcare provider. It may involve incorporating kiwifruit into a balanced diet that considers medication and physical activity.
Q. Are Kiwi low glycemic?
A. Yes, Kiwi’s glycemic index measure is 50, which is considered low. Below is the range according to the GI rating system:
Low GI: 1 to 55.
Medium GI: 56 to 69.
High GI: 70 and higher.
Q. How many Kiwi can a person with diabetes eat?
A. People with diabetes may benefit from incorporating kiwifruit into their diet. It is recommended to eat one or two kiwifruits once a day. Kiwifruit is high in fibre and low in calories, making it a healthy choice for snacks and meals. In addition, its tangy flavour makes it an excellent addition to shakes, smoothies, and popsicles. Kiwifruit can be eaten raw, with or without the peel and seeds. However, it is essential to consider how other ingredients used with kiwifruit may impact health and blood sugar management.
The Research Sources
1. The American Diabetes Association
2. U S Department of Agriculture
3. Carr AC, Pullar JM, Moran S, Vissers MC. Bioavailability of vitamin C from kiwifruit in non-smoking males: determination of ‘healthy’ and ‘optimal’ intakes. J Nutr Sci. 2012 Oct 23;1:e14. doi: 10.1017/jns.2012.15. PMID: 25191543; PMCID: PMC4153093.
4. The Glycemic Index Data
5. Riccardi G, Rivellese AA. Effects of dietary fibre and carbohydrate on glucose and lipoprotein metabolism in diabetic patients. Diabetes Care. 1991 Dec;14(12):1115-25. doi: 10.2337/diacare.14.12.1115. PMID: 1663443.
— Update: 17-02-2023 — cohaitungchi.com found an additional article Kiwi for Diabetes – Benefits & Risks from the website www.sugarfit.com for the keyword is kiwi good for diabetics.
People always tend to have midday hunger, and what will be better than to eat fruits to satiate it? If you don't want to gain weight or if you are dieting, then fruits will never make you feel guilty about consumption. They are healthy and delicious snacks. But is it possible for everyone to eat fruits? Can people with diabetes eat fruits?
Read more Kiwi for Diabetes - Benefits & Risks
They can consume other fruits which are high in a glycemic index like fruits and sapota, but with care. Are there fruits that people with diabetes can relish without any second thought? Is Kiwi fruit good for diabetes? Can people with diabetes eat Kiwi?
Kiwi is the best fruit for those suffering from type 1 or type 2 diabetes. They can consume it regularly. But why? Read on to know more! Also know more about diabetes diet chart
Kiwi Nutrition Value
We know that Kiwi is a rich source of vitamin C. It also has some significant nutrients which many often tend to overlook. Below are some nutrients contained in a 100g serving of Kiwi.
▪ 61 calories
▪ 0.5 g fat
▪ 3 mg sodium
▪ 15 g carbohydrates
▪ 6.7g sugar
▪ 2.1g dietary fibre
▪ 0.8g protein
Vitamin C is useful for the growth and repair of body tissues. It increases the immunity of the body.
Kiwi also has about 40 mcg worth of Vitamin K per cup. It is essential for blood clotting, metabolism, and regulating the blood calcium levels.
Kiwi also contains copper, and each fruit can provide you 14 percent of the daily recommended intake of copper. Copper helps in forming RBCs (red blood cells) in association with iron. It keeps your bones strong, supports the nerves and the immune system.
Folate, potassium, and dietary fibres are also present in Kiwi quite well.
Carbohydrates : One medium-sized Kiwi platter gives you about 10 grams of carbohydrates. Thus they have a very low glycemic index of 52.2 only.
Fats : Kiwis have zero saturated fats, and also their fat composition is low. Know about Indian breakfast for diabetes .
Kiwi Fruit Benefits for Diabetes
Thus, we have seen the nutritional value of the Kiwi fruit. But is Kiwi good for diabetes? Yes, by seeing the nutrition values of Kiwi fruit, we can say that it's a smart addition to your diabetes-friendly diet.
Let us read about some of the benefits of Kiwi fruit for diabetes:
1. Blood pressure regulation
Most diabetes patients also have the problem of high blood pressure. Research has proved that vitamin C can help in reducing blood pressure, and we know that Kiwi is an excellent source of vitamin C.
2. Helps indigestion.
It is observed that people with diabetes have intestine-related issues like indigestion or constipation. We have seen that Kiwi is a rich source of fibre, and fibre helps in bowel movements and stimulates the growth of gut-friendly bacteria. Thus, Kiwi is excellent for good digestion. Know about is honey good for diabetes?.
3. Kiwis for weight loss
It is essential for people with diabetes to manage their weight to keep their sugar levels in check. Kiwi has high fibre content and low-calorie value. The nutrient richness of Kiwi helps increase the body's metabolism and thus helps in weight loss.
4. Keeps your heart healthy.
High fibre, vitamin C, and antioxidants in the Kiwi helps in maintaining the cholesterol levels and keeping the blood pressure in check. Thus, they are excellent for people with diabetes.
5. Good Skin Health
Collagen, which is important for skin nutrition, is increased in our body by Kiwi. People with diabetes tend to have various skin-related issues if they don't maintain their diabetes. So, Kiwi is the best option to overcome skin problems in such situations. Also know about Indian diabetes diet.
6. Reduction in sugar absorption.
The sugar level in people with diabetes can be maintained by reducing the absorption of sugar. Being rich in fibre and low in GI, Kiwi helps slow down sugar absorption.
Thus, there is no doubt that Kiwi is a beneficial fruit for diabetes.
Ways to Include Kiwi in your daily diet
Now that we know the many benefits of Kiwi, let us see how we can include it in our diet.
● Smoothies- Add it along with other fruits to the smoothie you are making for a cool summer treat.
● Salad- Add Kiwi to the salad and make it more healthy.
● Quinoa salads- Use them instead of tomatoes in your quinoa salads
● Oatmeal- If you have oatmeal breakfast daily, add Kiwi toppings.
● Fruit salad- What will be better than eating the fruit with the fruit salad? Chop the Kiwi and add them to your fruit salad.
● Kiwi Sandesh- Smash the overripe Kiwi, add it with the homemade paneer, and enjoy the sweet dish.
What is the best fruit for diabetics?
In diabetes, make the right choice towards eating fruits that are low on carbs, low on the glycaemic index, and appropriate for the diet plan. Here are some options that will keep the blood sugar level in a healthy range and satisfy your sweet hankering.
- Berries- Fighting antioxidant
- Peaches- For Vitamin C and potassium
- Apricots- A great source of fibre
- Apples- For Vitamin C and fibre
- Oranges- Rich in Vitamin C and normalizes blood pressure
- Pears- For Vitamin A and fibre
- Tomatoes- Rich in fibre
- Kiwi- High in Vitamin C, fibre and potassium
What fruit should diabetics avoid?
Fruits that are high in sugar content spike the blood sugar level, hence should be avoided in diabetes. Some of such avoidable fruits are-
- Overly ripe bananas,
- Sweetened Cranberries,
- Canned Fruits
What is Zespri Kiwifruit
Zespri Kiwifruit is one of the best types of kiwi fruit available in the market owing to its high authenticity and linking to better blood sugar control. Kiwi for diabetes is recommended as it provides a large content of Vitamin C which helps in strengthening the immune system. Additionally, this fruit also contains a significant amount of fiber and the enzyme actinidin that helps with digestion. Zespri kiwifruit can be consumed in different forms as it is very healthy for a person with diabetes. Kiwi glycemic index is also low – 39 which makes it a good choice for people trying to control their blood sugar levels. Also know more about diabetes diet chart.
How Zespri Kiwifruit CAN Help Regulate Your Blood Sugar?
Is kiwi good for diabetes is a valid question that might come into your mind if you have been living with diabetes. The number of carbohydrates you eat will play a major role in your overall blood sugar levels. Therefore, choosing what you eat wisely is something you need to be careful about. The best option would be to choose foods that are low in the glycemic index as they are digested more slowly and can be absorbed and metabolized at a gradual rate. This can cause a low rise in blood sugar. In these types of foods, kiwi is also included. Also know about is pineapple good for diabetes.
Read more Diabetic Snacks Before Bed: Good or Bad Idea?
Since it is a high-fiber fruit, even though it does contain simple sugars, it will not rise blood sugar levels dramatically. Zespri Kiwifruit is known to help reduce sugar levels in two ways:
1. It has a low GI – The Zespri Green kiwifruit has a glycemic index of 39 which is towards the lower side. This is because of the fiber-rich nature of the fruit. Higher fiber means that glucose is less rapidly absorbed into the bloodstream leading to no erratic spikes in blood glucose levels in the body.
2. It has a lower rate of glucose uptake – Scientific studies have shown that the consumption of kiwifruit with breakfast can result in the slowing down of the uptake of sugars from breakfast into the blood. This happens because the fiber in kiwi has a great capacity for water retention. When consumed, kiwifruit fiber attracts water so that it swells and thickens like a gel. This causes the breakdown of your breakfast into smaller sugar particles that move slowly into your digestive tract through the gel. This eventually leads to the sugar being taken up at a reduced rate into the blood and thereby, delivering energy more slowly.
3. Kiwi is also rich in Vitamin C which helps the body’s ability to fight diseases – this is considered to be a great weapon for people with diabetes as they have a lowered immune system
4. The consumption of kiwifruit is associated with a healthy heart as it drastically lowers triglycerides. It also prevents blood clots and protects against heart diseases
Also read about how to prevent diabetes
The nutritional value of Kiwi is beneficial for diabetic patients. Kiwi is a fruit that is beneficial for diabetes. It is low in GI and high in fibre, helping in slowing down sugar absorption. It has great amounts of vitamin C, which helps regulate blood pressure. Also, it is good for digestion. The skin-related issues can be controlled through regular Kiwi consumption. Kiwi helps in keeping your heart healthy by maintaining blood pressure and cholesterol level and also helps in weight loss. Have a look on our recommendation list of best fruits for diabetics.
What is kiwi good for?
The kiwi fruit is popular in India due to the several benefits it provides to people old and young. Among the many advantages, kiwi is high in Vitamin C and dietary fiber. It also supports heart health and can boost the digestion process. Additionally, the Vitamin C in kiwi helps to build immunity. One of the healthiest fruits, it is loaded with vitamins and antioxidants. Among some other minerals present in kiwi, a few of them are – folate, copper, potassium, Vitamins E, K, etc. It is a low-calorie fruit which makes it suitable even for a person with diabetes.
What's the Glycemic Index of Kiwi fruit?
The glycemic index of kiwi is approximately 50. Since the GI is not the only factor that needs to be considered while looking at a diabetic diet, we will also have to consider the glycemic load. Combined with the GL of kiwi which is 7.7, these factors make it a good choice among fruits to be included in the diet chart of a person with diabetes. If a whole medium-sized fruit is consumed, due to the high water content, a 100-gram kiwi fruit would have about 5 grams of glucose. This would not cause a severe effect on the blood glucose levels. Therefore, a kiwi is considered to be low glycemic.
Does kiwi raise blood sugar?
Several studies have been conducted to see the effect of kiwi and to check is kiwi good for diabetics. They have found that the consumption of this fruit can help a person with diabetes owing to the multiple nutrients it provides. Additionally, it also helps to control blood sugar levels. It would be a smart addition to the diet plan as it can be combined with other fruits to have an overall low glycemic effect.
Do kiwis lower blood sugar?
Yes, the kiwi fruit is known to lower the overall blood sugar levels. Since it slows the uptake of sugars in the body post-consumption, you will not witness a significant spike in the blood sugars. How this works is that the fiber content in kiwi has a high water-holding capacity. After eating, this fiber will attract water and thicken like a gel. During the process of digestion, this is broken down into smaller sugar molecules and moves slowly in the gel format thus reducing the sugar uptake in the body
Is Kiwi good for Diabetes?
Yes, Kiwi is good for diabetes as Kiwi Fruit have a low GI and Glycemic load, which is ideal choice for People with diabetes. Being very high in vitamin C, Dietary fibre, folate and antioxidants it definitely tops the list.
Is Honey good for diabetes?
Generally, there is no special advantage to substituting honey for sugar in your diabetes diet plan. If you have type 2 diabetes or you are at risk of it, honey may be a better choice for you than other sweeteners. However, the fact doesn’t change that honey is still a source of sugar and carbohydrates even if it has numerous health benefits. Thus, if you are a diabetic patient, you should count your carbohydrate intake as a part of your diet plan, especially if you consume medications such as insulin. Hence, honey should be consumed in moderation. Also know about reversing type 2 diabetes. Also know about reversing type 2 diabetes.