Often called a Chinese gooseberry or simply a kiwi, the kiwi is a small, sweet fruit with a fuzzy brown exterior and bright green or golden flesh. Its origins date back to China, but currently it is produced in many countries around the world.
Rich in vitamins C, K and potassium, the kiwi also contains a particular enzyme, actinidain. Actinidain can help tenderize meats. Moreover, one can eat kiwi raw or use it in various dishes like fruit salads, smoothies and pastries. People commonly use it in Asian cooking to make sauces and marinades.
Contrary to popular belief that it is too sweet for people with diabetes, it can still be consumed as part of their healthy diet. Although fruits contain natural sugars, they also contain essential nutrients such as fiber, 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 kiwis may be especially beneficial for people with diabetes.
Read on to find out how kiwi fruit can help people with diabetes.
Nutritional value of kiwi fruit
According to USDAhundred grams of kiwi fruit contain the following nutrients.
- Energy: 64kCal
- Protein: 1.06g
- Carbohydrates: 14g
- Fiber: 3g
- Sugars: 8.99mg
- Calcium: 35mg
- Vitamin C: 74.7mg
- Beta-carotene: 52µg
- Lutein + Zeaxanthin: 122µg
Kiwifruit is a great addition to any healthy diet, as it is rich in vitamins, minerals and antioxidants. Research shows that one kiwi provides more than 100% of the recommended daily intake of vitamin C and significant amounts of vitamin K and potassium. It also contains small amounts of vitamins E, A and folate.
Kiwifruit contains flavonoids, powerful antioxidants that protect cells from free radical damage and may even have anti-inflammatory properties. Overall, kiwi is a delicious and nutritious food that you can eat with pleasure.
Kiwi glycemic index Fruit
The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels in the body. Foods with a high glycemic index are absorbed quickly and cause a rapid rise in blood sugar. Foods with a low glycemic index are absorbed more slowly and cause a slower, more gradual rise in blood sugar.
According to Datakiwifruit has a moderate GI of 50. This means that it is absorbed slower than high GI foods but faster than low GI foods.
Glycemic load (GL) measures the impact of food on blood sugar. It takes into account both the GI and the serving size of the food. The GL of kiwifruit is relatively low, ranging from around 7.3. This means that kiwifruit is unlikely to cause a rapid or dramatic spike in blood sugar.
Can people with diabetes eat kiwifruit Fruit?
Managing blood sugar is essential for people with diabetes, and one way to do this is to select foods with a lower glycemic index (GI). Kiwifruit has a moderate GI of around 50, which means kiwifruit is absorbed more slowly than some high-GI foods, but faster than some low-GI foods.
Kiwifruit is a nutritious food with many benefits. Besides the moderate GI, it is rich in vitamin C, K and potassium. It is also a good source of dietary fiber. In addition, it is low in calories, 100 grams containing only 64 calories.
Kiwi can be part of a healthy diet for people with diabetes. However, it is only good when combined with other nutrient-dense foods and balanced with physical activity and medication. Therefore, it is essential for people with diabetes to work with a healthcare provider or nutritionist to create a personalized eating plan that meets their health needs.
If you want to know how kiwifruit affects your blood sugar and how you can add it to your diet, you can talk to a licensed nutritionist at HealthifyMe. They will assess your health and suggest ways to incorporate this exotic fruit into your diet.
Benefits of kiwi fruit for diabetic patients
Kiwi fruit can be a healthy choice for people with diabetes as part of a healthy diet. Here are some potential benefits:
Low glycemic index
The glycemic index of kiwifruit is 50, making it suitable for diabetics if eaten in moderation.
However, accompany it with a balanced diet and regular physical activity. In addition, kiwi slowly releases glucose into the blood. Plus, it’s a good choice if you have gestational diabetes.
High fiber content
Kiwis are rich in soluble and insoluble fiber, which boosts digestion. They also have a high water-holding capacity, which facilitates the absorption and digestion of sugars present in various foods.
Research also shows that fiber helps stabilize the amount of sugar in the blood.
Good source of vitamin C
Vitamin C is essential for the development of tissues that support the immune system. It may also help reduce the risk of inflammation caused by unmonitored blood sugar levels.
Additionally, vitamin C helps in the production of collagen, which helps protect against diabetic dermopathy.
Prevents blood clots
Eating kiwi fruit can be beneficial for people with diabetes, 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.
Note from The Fitness Freak
The kiwi is a fruit with a moderate glycemic index and low in calories, which makes it a safe option for people with diabetes to consume in moderation. Plus, its nutrient-dense profile may benefit people with diabetes, potentially helping to stave off long-term issues that may arise. Nevertheless, it is best to speak with a licensed nutritionist before incorporating kiwifruit into a diabetic diet.
Ways to enjoy kiwis Diabetic patients
People of all ages love kiwis. Health professionals recommend that adults consume at least one serving of kiwifruit daily, as it is a healthy habit to include fruits rich in fiber and vitamin C in the diet.
Kiwi may help support bowel function, regulate blood pressure, and manage blood sugar. There are many ways to incorporate kiwifruit into the diet.
Here are different ways to include kiwifruit in the diet, each with their unique health benefits:
- Apple kiwi smoothie: This vegan smoothie is not only delicious, but also has many health benefits.
- Chia and kiwi pudding: Chia seeds and kiwi fruit make a healthy, nutrient-dense breakfast.
- Kiwi muffins: These delicious muffins are a healthy breakfast option and can be used as a topping on Greek yogurt.
- Kiwi cucumber salad: Adding kiwi fruit to a cucumber salad base makes it more nutritious and adds a savory, tangy flavor.
- Dried kiwi: Having dried kiwi fruit as an evening snack can help you feel full longer.
- Kiwi chutney: Grind together kiwi fruit, ginger, garlic, green chilies and cilantro to make a spicy chutney that can be served with grilled chicken or fish.
- Kiwi Raita: Combine diced kiwi fruit, yogurt and chopped mint to make a refreshing raita. Serve it as an accompaniment to Indian dishes.
- Kiwi Smoothie: This smoothie can be made by mixing kiwi fruit, low fat milk and a scoop of protein powder. It makes a nutritious breakfast or snack.
- Kiwi Lassi: Mix kiwis, yogurt to make a refreshing drink. To be enjoyed as a drink or as a dessert.
- Kiwi salad: Prepare this simple and refreshing salad by mixing together diced kiwi, cucumber and chopped mint.
Conclusion
Kiwifruit is an excellent choice for people with diabetes due to its low glycemic index (GI). In addition to its benefits for blood sugar control, kiwi fruit is a nutritional powerhouse that can help prevent various ailments and diseases.
For people with diabetes, managing their blood sugar levels and following a healthy diet are essential to reduce the risk of complications such as blindness, stroke, lower limb amputation and heart attack.
For advice on creating a healthy diet, people with diabetes can consult a HealthifyMe nutritionist. The kiwi comes in different types, each with its unique nutritional profile.
It is rich in vitamins, antioxidants, and other beneficial compounds that can support hormonal balance, improve sleep quality, and improve hair and skin health. It can also be a valuable part of a weight loss plan.
Frequently Asked Questions (FAQ)
Q. Does Kiwi raise blood sugar?
A. Kiwi may affect blood sugar, but the extent of this effect may vary. The glycemic index (GI) and glycemic load (GL) can help predict how a food will affect blood sugar. The kiwi has a moderate GI and a low GL. These values indicate that the kiwi is absorbed relatively slowly and has a relatively low impact on blood sugar. However, other factors, such as the type and ripeness of the kiwi and how it is prepared and eaten, can also affect its effect on blood sugar.
Q. Can a diabetic patient eat kiwi fruit?
A. People with diabetes can include kiwi fruit in their diet as part of a healthy diet. The kiwi has a moderate glycemic index. It is also a good source of nutrients such as vitamin C, vitamin K, potassium and dietary fiber. It is also low in calories. However, individuals must work with a dietitian or health care provider. This may involve incorporating kiwifruit into a balanced diet that accounts for medications and physical activity.
Q. Are kiwis low on the glycemic index?
A. Yes, Kiwi’s glycemic index measurement is 50, which is considered low. Below is the range according to the IG rating system:
Low GI: 1 to 55.
Average GI: 56 to 69.
High GI: 70 and over.
Q. How many kiwifruit can a person with diabetes eat?
A. People with diabetes can benefit from incorporating kiwifruit into their diet. It is recommended to eat one or two kiwis once a day. Kiwifruit is high in fiber and low in calories, making it a healthy choice for snacks and meals. Plus, its tangy flavor makes it a great addition to shakes, smoothies, and popsicles. The kiwi can be eaten raw, with or without the skin and seeds. However, it is essential to consider how other ingredients used with kiwi fruit can impact health and blood sugar management.
Research sources
1. The American Diabetes Association
https://diabetes.org/healthy-living/recipes-nutrition/eating-well/fruit
2. United States Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344734/nutrients
3. Carr AC, Pullar JM, Moran S, Vissers MC. Bioavailability of vitamin C from kiwifruit in non-smoking men: determination of “healthy” and “optimal” intakes. J Nutr Sci. 2012 Oct 23;1:e14. doi: 10.1017/jns.2012.15. PMID: 25191543; PMCID: PMC4153093.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4153093/
4. Glycemic index data
https://glycemic-index.net/kiwi/
5. Riccardi G, Rivellese AA. Effects of dietary fiber and carbohydrates on glucose and lipoprotein metabolism in diabetic patients. Diabetic treatments. 1991 Dec;14(12):1115-25. doi: 10.2337/diacare.14.12.1115. PMID: 1663443.
