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Is Kiwi Good for Diabetes? All You Need to Know
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Sweet fruits like kiwi have many health benefits, especially for those who have diabetes. You might be wondering – can this food control blood sugar levels? We explain if kiwi is good for diabetes management and provide 4 benefits of eating this delicious fruit.
Are you wondering if kiwi supports a diabetes diet?
Not all fruits are suitable for people with type 2 diabetes. Some might have too many sugars that cause blood sugar spikes, leading to hyperglycemia symptoms. This doesn’t mean sweet fruits are bad, especially ones like kiwi, which contain plenty of important nutrients.
Kiwi fruit is a popular food that can satisfy anyone’s sweet tooth. It holds lots of essential vitamins and minerals, like magnesium, vitamin C, and potassium. People with diabetes need these nutrients to regulate their blood sugar levels while eating a healthy, balanced diet.
If you want to know how kiwi helps diabetes management, just keep on reading.
Is Kiwi Good for Diabetes?
Yes, kiwi is good for people who have type 2 diabetes. The high fiber content in kiwi slows down the digestion of food, which stops your blood sugar levels from rising. This means your body has more control over regulating glucose production after meals.
A kiwi naturally contains nutrients that can help you manage your blood sugar level. Potassium is one of those minerals you can’t live without, especially if the body doesn’t make enough insulin. One kiwi has 148mg of potassium, making it a great powerhouse for this nutrient.
Getting your daily potassium intake will regulate insulin production. This stops your body from absorbing too much glucose in the blood. People who don’t consume adequate amounts of potassium often face hyperglycemia – a condition that forms when your blood sugar is high.
Kiwis also have important vitamins for managing diabetes. Vitamins C and K are two special ingredients that can lower blood sugar throughout the day. People with type 2 diabetes are recommended to have around 500mg of vitamin C daily to decrease blood glucose.
Does Kiwi Raise Blood Sugar?
No, kiwi doesn’t raise blood sugar unless you have too many in one day. There is a common misconception that fruits with a high sugar content can damage your health. However, these sugars are completely natural and keep your metabolism stable.
People following a diabetes-friendly diet can definitely eat kiwi. They might choose to have a fruit salad with kiwi pulp or use this fruit for delicious snacks. You don’t need to worry about your blood sugar levels, as eating kiwis will only help control diabetes symptoms such as fatigue, and sleepiness.
Just remember that fresh kiwi is much better than canned fruits. This is because canned food often contains added sugar that pushes your blood sugar out of the healthy range. Always buy fresh fruits and try to avoid mixing kiwi with high GI foods (like jam or honey).
Kiwi Nutritional Value
One kiwi has plenty of nutrients that offer many health benefits. In general, eating fruits will fuel your body, but kiwis especially manage blood glucose levels. You should definitely add this fruit to your diabetes diet plan, as it contains more essential minerals than other fresh fruits.
Here is the nutritional value of kiwi per 100 grams:
Glycemic Index of Kiwi
The glycemic index of kiwi is 50, making it perfect for your diet. Other tropical fruits might have a higher GI score compared to kiwi fruit. Just remember not to go overboard when eating kiwis, as you don’t want to slow down or ruin the digestion process.
Glycemic index (GI) is a measurement used to determine how much each food increases blood sugar levels. Foods above 55 may not be good for people who have diabetes. However, kiwis fall below that number, so it’s perfectly safe to eat them when managing your symptoms.
Low GI fruits can lower high blood pressure. A single serving of kiwi may cause a significant reduction in your systolic and diastolic blood pressure, which protects your heart in the long term. The high water content in kiwi can also prevent dehydration in those with hypertension.
4 Great Benefits of Kiwi for Diabetes
Low-calorie, high-fiber fruits like kiwi have many amazing benefits. Diabetes patients should try to incorporate kiwis into their diet when reducing symptoms. Not many people know that kiwi is said to be one of the healthiest fruits in the world due to the high amount of essential nutrients.
Let’s take a look at the 4 benefits of kiwi for diabetes:
#1 Rich in vitamin C
Vitamin C is one of the many nutrients that benefit your overall health.
It’s very important for the growth, development, and repair of body tissue. Since vitamin C is also an antioxidant, it’s great for maintaining cellular functions that help strengthen your immune system. Better immunity means you won’t suffer from various illnesses and diseases.
#2 High in dietary fiber
Dietary fiber is a key ingredient that helps those with diabetes. It can form a gel-like substance in your stomach, which adds bulk to your stool and stops sugars from rising quickly. Any type of fiber can reduce constipation symptoms like intense gut pain, nausea, and headaches.
#3 Improves skin health
Kiwis are full of vitamins and minerals that support healthy skin.
Vitamin E has anti-inflammatory properties that may reduce acne. It can also protect your skin against UV damage, preventing fine lines, wrinkles, and dark spots from appearing on the face. Kiwi is also great for treating skin-related issues like erythema and edema.
#4 Slows down the absorption of sugars
Kiwi is a low GI fruit that can significantly slow down the absorption of sugars. This is due to the high fiber content preventing blood sugar spikes. You don’t have to worry about eating big meals or snacking on fruits, as the body has time to regulate glucose production.
FAQs
You can have around 1–2 kiwis per day following a diabetes diet. Eating too much of this fruit might cause severe constipation due to the fiber content. Some people like to have one kiwi with their breakfast, as this can help your body control blood sugar during the rest of the day.
People with diabetes can eat kiwi during the morning or evening. The fiber still works to lower blood glucose, no matter what time it is. Some studies show eating kiwi one hour before bedtime can improve sleep, as the fruit naturally releases serotonin into your system.
Yes, kiwi fruit has a low glycemic load, meaning it can lower blood sugar levels. Anything with a high GI will cause those sudden glucose spikes throughout the day. Just remember that kiwis support your diabetes-friendly diet rather than “treat” diabetes or reduce severe symptoms.
A Word From a Nutritionist
You should definitely eat fruits like kiwi when managing diabetes.
The wide range of nutrients lowers blood sugar and cholesterol levels, provides gut-friendly bacteria, and promotes a healthy heart. This is great for someone who wants to improve their overall health while still eating nutritious food in their daily diet.
Just remember to avoid fruits with a high GI score or dried fruits that contain added sugars. People suffering from diabetes might otherwise experience blood sugar spikes.
Eating kiwi or other whole fruits won’t just treat diabetes. You need to consume more nutrient-dense foods and go for a long-distance run to reduce symptoms. Exercise is known to decrease blood glucose levels and boost your body’s sensitivity to insulin.
Conclusion
So, is kiwi good for diabetes?
Kiwi is one of the best fruits to have when managing diabetes symptoms. It contains lots of nutrients that improve your long-term health. Not everyone will like this particular fruit, but if you have a sweet tooth, it’s definitely worth eating kiwi to reduce any sugar cravings.
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