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.
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.
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.
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.
Kiwis are best consumed on an empty stomach. It detoxifies the gut and provides enough energy to get going through the day.
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.
Kiwi has multiple health benefits for overall health, such as:
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