Is Kiwi Good for Diabetes?
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Kiwi, the small, green fruit with vibrant emerald flesh and tiny black seeds, is not only delicious but also incredibly nutritious. But if you have diabetes or are concerned about your blood sugar levels, you might be wondering whether kiwi is a good choice for you.
In this blog, we’ll explore the relationship between kiwi and diabetes, from its nutritional value to its glycemic index, and discover the benefits of including kiwi in a diabetes diet plan.
Nutritional Value of Kiwi
Let’s start by looking at the nutritional value of kiwi. Kiwi is a powerhouse of nutrients. Here is the nutritional table for 100g of kiwi (according to IFCT):
| Nutrient | Amount per 100g | % Daily Value* |
| Calories | 61 kcal | – |
| Carbohydrates | 14.6 grams | – |
| Total free Sugars | 9.0 grams | – |
| Dietary Fiber | 3.0 grams | – |
| Protein | 1.1 grams | – |
| Fat | 0.5 grams | – |
| Vitamin C | 92.7 mg | 155% |
| Vitamin K | 40.3 µg | 50% |
| Vitamin E | 1.5 mg | 8% |
| Potassium | 312 mg | 9% |
| Folate | 25 µg | 6% |
Here are some key importance of nutrients found in kiwi
1. Vitamin C
 Kiwi is loaded with vitamin C, even more than oranges. This vitamin is known for its immune-boosting properties and its role in skin health.
2. Fiber
Kiwi is a great source of dietary fiber. Fiber is important for digestion and can help control blood sugar levels.
3. Vitamin K
 Kiwi contains vitamin K, which plays a role in blood clotting and bone health.
4. Vitamin E
 This vitamin has antioxidant properties and is good for your skin and eyes.
5. Potassium
 Kiwi is rich in potassium, which is essential for heart health and maintaining blood pressure.
6. Folate
 Folate is important for cell division and the formation of DNA.
7. Antioxidants
Kiwi is packed with antioxidants which help protect your cells from damage.
Glycemic Index Of Kiwi
The glycemic index (GI) is a scale that measures how quickly a food raises your blood sugar levels. Foods with a high GI cause rapid spikes in blood sugar, while those with a low GI have a slower, more gradual effect. Kiwi falls into the low-GI category, which is good news for people with diabetes.
Because kiwi has a low GI, it won’t cause a sudden surge in blood sugar levels when you eat it. This makes it a favorable fruit choice for those looking to manage their blood sugar.
Benefits of Kiwi for Diabetes
Now, let’s delve into the benefits of kiwi for diabetes:
1. Rich in Fiber
One of the most significant advantages of kiwi for people with diabetes is its high fiber content. Fiber helps slow down the digestion and absorption of sugars, preventing rapid spikes in blood glucose levels.
2. Packed with Vitamins and Antioxidants
Kiwi is a vitamin C powerhouse, which is not only great for your immune system but also helps your body repair and grow cells. Additionally, the antioxidants in kiwi can help protect your body from damage caused by unstable molecules called free radicals.
What Is the Right Time to Eat Kiwi for Diabetes?
Choosing the right time to eat kiwi can play a role in managing blood sugar levels. Here are some guidelines:
1. As a Snack
Kiwi can be an excellent mid-morning or afternoon snack. It provides a burst of energy without causing a rapid increase in blood sugar. It’s a healthier option than sugary snacks.
2. With Protein
Pairing it with a source of protein or healthy fats like nuts and seeds can further help stabilize blood sugar levels.
What Is the Right Way to Consume Kiwi for Diabetes?
When incorporating kiwi into your diet, keep these tips in mind:
1. Peel and Slice
Kiwi skin can be a bit tough, so it’s a good idea to peel it before eating. Then, slice it for easier snacking.
2. Portion Control
While kiwi is healthy, like any fruit, it’s essential to watch portion sizes. One or two kiwis make for a reasonable serving.
3. Pair with Protein
Combining kiwi with a source of protein, such as a handful of nuts or a yogurt parfait, can help balance your blood sugar even better.
FitterTake
In summary, kiwi is a diabetes-friendly fruit that can be a valuable addition to your diet. Its low glycemic index, high fiber content, and rich nutrient profile make it a smart choice for managing blood sugar levels. Enjoying kiwi as a snack or with meals, in moderate portions, and as part of a balanced diet can help you harness its many health benefits.Â
To be certain, we suggest you also speak to our diabetes healthcare team, which has an expert dietician, nutritionist and psychologist to understand the consumption of kiwi in diabetes diet and much more.
To learn more about Fitterfly’s Diabetes Care Program and how it can help you intelligently take control of your diabetes, speak to one of our counselors by just giving us a missed call at 08069450746, and we will definitely get back to you.
Wish to know more? Sign up for our program.
Remember, a healthy lifestyle and mindful food choices are essential for everyone, whether or not they have diabetes.Â
So, let’s enjoy our treats wisely and keep our health in check!
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