is kiwi good for diabetes
Nutrition

Kiwi for Diabetes - Benefits & Risks

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?

The answer is, 'Yes'. Diabetes people can also eat fruits, as per the American Diabetes Association. While consuming fruits, they must be watchful and avoid fruits they are allergic to. They must also only eat those fruits which have a low GI or glycemic index so that their sugar levels won't surge and diabetes will be under their control.

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!

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.

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

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.

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.

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. 

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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-

  • Watermelons, 
  • Overly ripe bananas, 
  • Pineapple,
  • Mangoes,
  • Lychee,
  • Sweetened Cranberries,
  • Figs,
  • Raisins,
  • Papaya,
  • Canned Fruits

Bottomline

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.

FAQs

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.

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