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Is Kiwi Good for Diabetes?

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Mr. Piramal loves his regular fruit bowl, especially while sunbathing in the warm afternoons of winter. Sadly, diabetes has recently restricted his list of favorite fruits. Bored with the seasonal oranges, he happened to pick up some kiwis from the supermarket. Kiwis, also known as kiwifruits or Chinese gooseberries, are small, fuzzy fruits with a bright green interior and a distinctive, tangy-sweet flavor.
They originated in China and are now produced all over the world. Kiwis are well-known for their high nutritional content, especially for their high dose of Vitamin C, and other health benefits.Like millions of others, Mr. Piramal has been battling diabetes for a couple of years now. He has been strictly following the simple steps of lifestyle modification, such as diet type and portion, exercise, good sleep, and stress management, which can make a difference.
However, we say that there is much more to diabetes management. “You are what you eat”—a well-planned diet is perhaps the best prescription for diabetes management. Stay with us as we discuss a popular fruit today, kiwis, which benefit the overall health of diabetics. Is kiwi good for diabetes?

Is Kiwi Good for Diabetes—The Nutritional Profile of Kiwis

Here is a brief description of the nutritional profile of kiwifruits per 100 g:

NutrientAmount
Calories61
Protein1.1 grams
Carbohydrates14.6 grams
Fibre2.7 grams
Sugars8.9 grams
Fat0.5 grams
Vitamin C92 mg (154% DV)
Vitamin K40.3 mcg (50% DV)
Vitamin E1.5 mg (7.5% DV)
Potassium312 mg (9% DV)
Folate25 mcg (6% DV)

These figures are estimates and may vary depending on factors such as ripeness and growing conditions.

The Glycemic Index (GI) is a useful tool for determining how a diet affects blood sugar levels. High-GI foods raise blood sugar quickly, while low-GI foods have a milder effect. So, is kiwi good for diabetes?

The Glycemic Index of kiwi is 50, which means it raises blood sugar modestly. However, the Glycemic Load (GL) provides more comprehensive information. It considers both the rate at which food increases blood sugar and the overall impact on blood sugar levels.

Kiwis have a GL of 7.3, which is considered low. Therefore, it’s not just a question of how quickly blood sugar increases, but also by how much. Kiwi is unlikely to cause significant spikes in blood sugar, making it an excellent choice for people with diabetes.

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Kiwis and Diabetes Management—Kiwi is Good for Diabetes

Does kiwi increase blood sugar? Kiwi fruit is good for diabetes because it is high in nutrients and is known for its ability to help control blood sugar levels. Here is a quick walkthrough of why kiwi is good for diabetes:

Rich in Vitamin C Content

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a critical role in overall health maintenance. Scroll up, and you’ll see that kiwis provide more than 100% of the daily recommended vitamin C content. Including vitamin C-rich foods like kiwis in your diet is a wise choice for diabetes management. It helps preserve the health of blood vessels, reduces inflammation, supports the immune system, and boosts the healing of wounds, which are all concerns associated with diabetes. Let’s take a closer look:

Abundance of Antioxidants

Diabetes is associated with a higher risk of inflammation. Antioxidants help neutralize these free radicals in the body, thereby reducing inflammation. Kiwi fruit is good for diabetes as it contains vitamin C, packed with antioxidants necessary to address diabetes-related inflammation that can damage blood vessels and organs.

Promotes Collagen Synthesis

Diabetes can harm blood vessel health; thus, collagen synthesis is critical. Collagen is a structural protein necessary for the health of the skin, connective tissues, and blood vessels. Kiwi fruit for diabetes contains vitamin C, essential for the production of collagen, which helps maintain healthy skin and blood vessel integrity. Thus, it aids in preventing complications such as diabetes-related skin changes.

Good Source of Potassium and Magnesium

Diabetes-related complications can affect other organs over time. High sugar levels strain the heart, increase blood pressure, and can damage the kidneys. Kiwis have high levels of potassium and magnesium, both of which are linked to healthy blood pressure, and heart and kidney functions.

It Boosts the Immune System

A strong immune system is essential in managing diabetes because it helps the body defend itself against infections and other health issues. Vitamin C is well-known for its immune-boosting effects. Kiwi is good for diabetes as it promotes the growth and function of white blood cells, which are critical components of the immune system.

High Fiber

Kiwis contain both soluble and insoluble fibers. Their ability to retain water aids in the effective absorption and digestion of sugars from various foods and fulfills your satiety, preventing overeating. High-fiber foods slow digestion, which allows for better absorption of sugars from foods, contributing to the low glycemic index of kiwi. Kiwis have a moderate level of fiber, which is important for adding bulk to your diet, supporting digestion, and promoting gut health.

Fibers serve as prebiotics, acting as nourishment for the beneficial bacteria in the gut. They help maintain a healthy gut and improve digestion.

Functional Medicine

Controlling diabetes through holistic, natural, and sustainable functional medicine measures, such as diet and lifestyle modifications, is pivotal. Functional medicine addresses the root causes of diabetes through fundamental means, for example, diet.

Personalized diet plans, adding nutrient-rich foods like kiwis, and understanding the interconnection between diabetes and other bodily functions are vital aspects of diabetes management in functional medicine. Making dietary decisions tailored to your specific health profile can help you achieve long-term health results.

The Benefits of Kiwis for Diabetes Management Summarized:

  • Kiwi for sugar patients contains high levels of vitamin C, which reduce inflammation and promote collagen formation.
  • The good fiber content in kiwi ensures a moderate GI, keeps you feeling full for longer, adds to the probiotic load, boosts metabolism, promotes weight management, and improves gut health to aid in blood sugar balance.
  • The moderate glycemic index (GI) of kiwi slows the impact on blood sugar, making them a good alternative to other fruits with a higher GI value, for diabetes management.
  • Kiwis’ high water retention capacity aids in sugar absorption and digestion, potentially contributing to better blood sugar regulation.
  • Kiwis play a vital role in managing diabetes-related complications such as eye issues, heart health, kidney problems, and skin changes.

Kiwis are high in all the essential phytonutrients and low in calories, making them a healthy and diabetes-friendly snack. From a Functional Medicine perspective, kiwis are a valuable asset for diabetes management: their high vitamin C and moderate fiber content help keep blood sugar levels stable. Kiwis’ antioxidant content aligns with anti-inflammatory goals, making them a functional choice to improve overall health in a diabetes-focused approach.

Can We Eat Kiwi for Diabetes? Adding Kiwis to Your

The benefits of kiwi fruit for diabetes are best harnessed with the correct diet, but portion control and moderation are key. Kiwis can be eaten with the skin; however, if you particularly dislike the fuzzy texture, feel free to peel it off. Here are some quick ways to add kiwis to your diet:

  • Eat kiwis as whole fruit or include them as part of another dish. They add crunch and a slightly tangy flavor to a fruit salad.
  • Make kiwi smoothies by adding other berries or apples along with kiwis. Garnish with nuts and dried fruits if you like. Smoothies are a better choice than juices as they retain the fruit’s fibers. You can also add these to your morning protein shakes.
  • Prepare kiwi chutneys, which are Indian sauces that perfectly complement rotis, parathas, or as spreads for bread. They are made with grated ginger, garlic, green chilies, fresh coriander leaves, and spices.

Functional medicine addresses the root causes of diabetes at a fundamental level to achieve long-term diabetes management and even reversal. Is kiwi good for diabetics? Yes, it is, but remember that kiwis alone will not suffice.

Diet & Nutrition is a small yet important part of the bigger picture. Functional medicine customizes the diet for every diabetic, helping with portion control and eating in moderation. Kiwi fruit for diabetics, with its high vitamin, fiber, and water content, is a beneficial addition to your diabetes-friendly diet. It contributes a daily dose of antioxidants, collagen, and essential minerals. Kiwis can be an all-in-one addition to your fruit list, and Mr. Piramal made a great choice in purchasing kiwis. This powerhouse fruit helps maintain satiety, supports gut health, adds bulk to stool, and reduces diabetes-related inflammation and skin changes—making kiwi good for diabetes.

However, like with any food, kiwis should be consumed in moderation, as advised by your functional medicine experts. Is kiwi fruit good for diabetes? It is best to consult with your functional medicine experts, like those at Wellfinity, to help you formulate a diet plan balanced for your blood sugar levels. If you have any further queries regarding kiwis or any other diabetes-friendly fruits or foods, please contact Wellfinity’s qualified staff of nutrition experts.

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