Is Kiwi Good for Diabetes? | Kiwi: The Diabetes-Friendly Fruit
New Zealanders are popularly called “Kiwis,” a name inspired by the country’s national bird. But when most people hear the word, they instantly think of the delicious green fruit. The kiwifruit, also known as the Chinese gooseberry, is an oval-shaped fruit about the size of an egg, with edible brown skin, juicy green or golden flesh, and tiny black seeds. Its sweet-tart taste and soft texture make it not just tasty but also highly nutritious.
Kiwis are grown in many parts of the world including New Zealand, Chile, Italy, Greece, California, France, Japan, South Korea, and China. Over the years, they have gained popularity as a “superfruit,” and with good reason. But is kiwi a good choice for people with diabetes? Let’s find out.
Nutritional Profile of Kiwi
Kiwi is a low-calorie fruit that packs a lot of nutrition in a small serving. One hundred grams of kiwi provides only 61 calories. It contains around 15 grams of carbohydrates, 3 grams of dietary fiber, 9 grams of natural sugar, and 1 gram of protein. It is also a good source of potassium, vitamin C, vitamin A, calcium, and antioxidants. The fruit is naturally cholesterol-free, very low in fat, and sodium content is minimal.
Interestingly, kiwi skin is edible and extremely rich in antioxidants, vitamin E, and folate. Eating the skin along with the flesh can increase the nutritional value significantly and provide additional protection against free-radical damage.
Health Benefits of Kiwi
Kiwi fruit has several health benefits that make it particularly suitable for people with diabetes. Its high fiber content improves digestion and slows the absorption of sugar, preventing sudden spikes in blood glucose. The enzyme actinidin also helps break down proteins, aiding in smoother digestion.
Kiwi is an excellent source of vitamin C, which strengthens immunity and reduces oxidative stress, both of which are important for diabetics who are at a higher risk of infections and complications. The antioxidants in kiwi also protect DNA from damage, reducing the chances of chronic health problems.
This fruit supports heart health as well. Its bioactive compounds help manage blood pressure, and in the long term, kiwis may lower the risk of hypertension, strokes, and cardiovascular disease. Kiwi is also beneficial for eye health as it contains lutein and zeaxanthin, compounds known to protect against macular degeneration. Additionally, its proteins exhibit anti-inflammatory effects, which can help reduce complications associated with diabetes.
Side Effects of Kiwi
While kiwi is safe for most people, some may experience allergies, especially if they are sensitive to foods like figs, hazelnuts, avocados, or latex. Because kiwi is rich in potassium, people with kidney problems should limit their intake. It also contains vitamin K, which can interfere with blood thinners, so those on such medication should consult their doctor before including kiwi in their diet.
Kiwi and Diabetes: The Final Word
Kiwi can be considered a diabetes-friendly fruit because it has a low glycemic index and provides fiber, antioxidants, and essential nutrients without causing a rapid rise in blood sugar. It helps improve digestion, strengthens immunity, supports heart health, and reduces inflammation—all of which are beneficial for diabetics.
The best way to enjoy kiwi is fresh, either eaten as a whole fruit, blended into a smoothie, or added to salads. In moderation, it can be a safe and healthy addition to a diabetic diet.
So, if you are wondering whether you can enjoy kiwi with diabetes, the answer is yes. This vibrant fruit not only satisfies your sweet cravings but also supports your journey towards better health.
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https://www.freedomfromdiabetes.org/blog/post/is-kiwi-really-good-for-diabetes/1521
