Kiwi Good For Diabetes Patients ?? [Learn Everything in 5 Mins]

Dr. Pakhi Sharma (MBBS)
Dr. Pakhi Sharma (MBBS)

General Physician | 6+ years

Living with diabetes, hypertension or any other chronic disease requires you to do multiple things – track vitals, take medicines & stay on top of your health at all times. If this overwhelms you, switch to Phable – India’s No. 1 BP & Sugar Management App to manage your condition better. Take charge of your health and stay connected with doctors, order medicines and do a whole lot more from the comfort of your home.

In Today’s article, let’s learn if Kiwi is good for diabetes?
Kiwi fruit has been recommended as beneficial for diabetics and non-diabetics alike. If you have diabetes, read on to know why diabetes patients should include Kiwi in their diet.

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    Kiwi Nutritional Profile
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    Advantages of Kiwi for diabetes
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    Ways to Consume Kiwi for diabetes
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    Best Time to Consume Kiwi
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    Risk of Overconsumption of Kiwi
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    Other Health Benefits of Kiwi
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    Don’t Have Time To Read?
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Kiwi Nutritional Profile

One kiwi has approximately 215 mg of potassium (5% of daily values), 64 mg of vitamin C (71% of daily values), and 2gm of fibre (8% of daily values).

One kiwi is also low in calories (~42 calories) and 10 g of carbohydrates (with 6.2g of fructose). It also has generous amounts of vitamin E, choline, lutein, and zeaxanthin – all of which are powerful antioxidants.

Advantages of Kiwi for Diabetics

Diabetics can include kiwi in their diets. They are packed with vitamins, minerals, and fibre – all of which are essentials for a healthy body.

The top 10 Low Glycemic Index (GI) fruits have values between 0-55. Kiwi lies between the range of 50-55, which makes it a great option for diabetes patients to include in their diet.

Low GI fruits like kiwis are slowly digested and release energy slowly, keeping people fuller for longer. Also, with its high water content, a 100g serving of kiwi equals about 5gm (1 teaspoon) of glucose. Hence it is safe for people with diabetes.

Ways to Consume Kiwi for Diabetes

Kiwis can be had raw after peeling off the outer brown layer. They can be mixed in smoothies, had with breakfast cereals and whole grains, as a part of fruit salads, or even juiced. However, it is always better to eat the entire fruit.

Best Time to Consume Kiwi

Kiwis are best consumed on an empty stomach. It detoxifies the gut and provides enough energy to get going through the day.


Risks of Overconsumption of Kiwi

One should not over-indulge in eating kiwis. It is best to have 1-2 kiwis a day. Those allergic to hazelnuts, avocados, latex, wheat, figs, or poppy seeds are most likely to be allergic to kiwi as well. Hence, overconsuming kiwis may lead to rashes, swelling, itching, breathing issues or more severe consequences.

Other Health Benefits of Kiwi

Kiwi has multiple health benefits for overall health, such as:
  • It is a rich source of Potassium, Vitamin C, Vitamin K and fiber.
  • It can help boost the immune system
  • It  can help in preserving vision
  • It is capable of producing collagen and can keep the skin healthy
  • It improves the body’s ability to heal wounds
  • It can aid in digestion, and flush out toxins from the body.
  • It has also been shown to have protective effects on lung function
  • It can help improve sleep patterns in people as well.

Don’t Have Time To Read?

  • Kiwis are low GI fruits.
  • Kiwis are packed with nutrients with multiple health benefits, especially for diabetes patients.
  • Kiwis release energy slowly. It is best if you consume it empty stomach
  • One should consume Kiwis in moderation.

Frequently Asked Questions

Yes, kiwis are safe and healthy for diabetes. It is a powerhouse of nutrients with 215 mg of Potassium, 64 mg of Vitamin C and 2g of fiber. One Kiwi has about 42 calories and only 10g of carbohydrates, making it a good source of nutrients that can be included in a diabetes diet.

Pregnant mothers are susceptible to developing gestational diabetes in their third trimester. With their low GI, Kiwis make a healthy alternative to sugar-rich items that one may crave during this time.Since Kiwis are a great source of Vitamin K (27.8 mcg), it can help in keeping your body healthy and helping your blood clot. A lot of times, the presence of Vitamin K can help the body during delivery of a baby. Therefore it is preferred to include Kiwi in your diet when you are pregnant, and especially if you have gestational diabetes.

Dr. Pakhi Sharma
Dr. Pakhi Sharma, MBBS
(General physician, 6+ years)
An expert in obstetrics and medical emergencies, Dr. Pakhi Sharma, an alumni of Sri Devaraj Urs University of Higher Education and Research Centre, is a general physician working at Phablecare. She has 6+ years of work experience spread across gynaecology and obstetrics, family medicine, and medical emergencies at renowned hospitals and clinics.

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