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

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.