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.
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
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
- 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.
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.