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Are you looking for a sweet treat that won’t wreak havoc on your blood sugar levels? Look no further than the humble kiwi fruit! Not only is this fuzzy little fruit packed with fiber, vitamins, and antioxidants, but it’s also been shown to have a positive impact on blood sugar control. Now you know, kiwi is good for diabetes, so put down that candy bar and grab a kiwi – your taste buds (and your body) will thank you! Once you finish reading this blog about the amazing benefits of kiwi fruit for sugar patients you will thank us too! So Let’s start.
10 Amazing Facts About Kiwi Fruit
- Kiwi fruit, also known as Chinese gooseberry, originally comes from the Yangtze River valley in China.
- Kiwi fruit was first introduced to New Zealand in the early 20th century and later spread to other parts of the world.
- The most common type of kiwi fruit is the green-fleshed Hayward kiwi. But there are also other varieties with different colors and flavors.
- Kiwi is rich in vitamin C, potassium, and fiber, making it a healthy addition to any diet.
- It has a fuzzy brown exterior and a bright green or yellow interior with small black seeds.
- Kiwi fruit can be eaten raw, sliced, or diced in salads, or used in desserts, smoothies, and other recipes you can find on the fitelo recipe page.
- This fruit is typically harvested in the fall and can be stored for several weeks if kept in a cool, dry place.
- It contains an enzyme called actinidin that can help to tenderize meat. That is why it is sometimes used as a meat marinade.
- Kiwi fruit is a good source of vitamin C, dietary fiber, and potassium. It also contains other important vitamins and minerals, including vitamin K, vitamin E, folate, and copper.
- It is low in calories and kiwi has a low glycemic index, making it a good choice for people who are watching their weight or blood sugar levels.
Why Kiwi Is Good For Diabetes?
Here are some possible why kiwi is good for diabetic patients:
1. Low Glycemic Index:
Kiwi fruit has a low glycemic index (GI) value, which means it does not cause a rapid rise in blood sugar levels after consumption. This makes it a suitable fruit option for people with diabetes who need to control their blood sugar levels.
2. High Fiber Content:
Kiwi fruit is a good source of dietary fiber, which can help regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream. Fiber can also improve digestive health and help manage weight, which are important factors for people with diabetes.
3. Rich In Vitamin C:
Kiwi fruit is a good source of vitamin C, which has antioxidant properties that may help reduce inflammation and prevent cellular damage in people with diabetes. Vitamin C may also help improve insulin sensitivity, which is important for regulating blood sugar levels.
4. Low In Calories:
Kiwi fruit is low in calories, which means it can be included in a sugar patient diet without causing weight gain. This is important because obesity is a risk factor for type 2 diabetes.
Kiwi fruit is also a good source of potassium, which can help regulate blood pressure and reduce the risk of cardiovascular disease in people with diabetes. High blood pressure is a common complication of diabetes, and maintaining healthy blood pressure is important for overall health.
Glycemic Index Makes Kiwi Good For Sugar Patients
The glycemic index (GI) is a measure of how quickly carbohydrates in food raise blood sugar levels. Foods with a high GI value are rapidly digested and absorbed, causing a rapid increase in blood sugar levels. While foods with a low GI value are digested and absorbed more slowly, resulting in a slower and more gradual increase in blood sugar levels.
- Kiwi fruit has a low glycemic index, typically ranging from 47 to 58, depending on the variety and ripeness. This is relatively low compared to many other fruits and sweet foods, which often have a higher GI value.
- Additionally, the high fiber content of kiwi fruit can help further slow down the absorption of sugar into the bloodstream, making it an even better choice for people with diabetes.
- The low GI value of kiwi fruit makes it a good choice for people with diabetes who need to regulate their blood sugar levels.
- Eating kiwi fruit as part of a balanced meal or snack can help prevent spikes in blood sugar levels and provide a steady source of energy.
However, it is important to keep in mind that moderation is key when it comes to consuming kiwi fruit. It is recommended to consult with a healthcare professional or registered dietitian to determine the appropriate amount of kiwi fruit and other foods to include in a diabetes friendly diet.
Do You Know Kiwi Has More Vitamin C Than Orange?
Did you know, Kiwi has more vitamin C than oranges? Yes! Check it right below.
Kiwi has 92.7 mg per 100 g whereas oranges have 53.2 mg of vitamin C! Did you know this earlier? Similarly, a kiwi contains more iron than an orange. Iron assists the body to absorb Vitamin C. So, not only does a kiwi have more Vitamin C than an orange, the Vitamin C of a kiwi will be utilized better by the body than an orange!
Apart from this, Kiwi and oranges have similar quantities of macronutrients i.e., fiber, sugar, and protein. Even the Glycemic Index of both fruits is similarly low. Both fruits are highly nutritious.
This comparison is to clear out the fact that people believe orange is a viable source of Vitamin C while kiwi is not.
However, kiwi is considered a superfruit because it has an edge over other fruits in terms of vitamins and minerals. It is a storehouse of vitamin K, vitamin E, folate, magnesium, and potassium.
How To Have Kiwi Fruit For Diabetes!
There are many ways to include kiwi fruit in a diabetes-friendly diet. Here are some ideas:
1. Eat It Plain: Peel and slice the kiwi fruit and enjoy it as a snack. One medium-sized kiwi contains about 10 grams of carbohydrates and 2.3 grams of fiber, making it a great low-calorie snack option.
2. Add It To Salads: Kiwi fruit can add a sweet and tangy flavor to salads. Add sliced kiwi fruit to a spinach or mixed greens salad with nuts and a vinaigrette dressing.
3. Blend It In Smoothies: Kiwi fruit can be blended with other low-glycemic fruits like berries and low-fat Greek yogurt to make a delicious and nutritious smoothie.
4. Pair It With Protein: To help slow down the absorption of sugar into the bloodstream, try pairing kiwi fruit with a protein rich food like cottage cheese or low-fat Greek yogurt.
5. Make A Fruit Salad: Combine kiwi fruit with other low-glycemic fruits like oranges and apples to make a refreshing fruit salad.
Do not consume candied (dried and sugar-coated) kiwis. You can consume kiwis raw, as part of a salad, or as detox kiwi slush. Make sure the fiber part is going inside your body.
Rewind On Kiwi Is Good For Diabetes!
Kiwi fruit can be a good option for people with diabetes as it is low in sugar and high in fiber, which can help to regulate blood sugar levels. Additionally, kiwi fruit has a low glycemic index, meaning it is less likely to cause spikes in blood sugar levels. Kiwi fruit is a nutrient-dense food that can be a healthy addition to a balanced diet, and some studies suggest that it may help to improve insulin sensitivity and reduce the risk of developing type 2 diabetes. As with any food, it’s important for people with diabetes to monitor their portion sizes and blood sugar levels when eating kiwi fruit.
How To Fight Diabetes With A Help Of A Diet Plan?
Today’s weight loss transformation story is of Shourya who lost 7 kgs in just 45 days. In addition, her HBA1C (diabetes) levels are back to normal! She still has a long way to go. Just halfway in the middle of the diet, Shourya went from being pre-diabetic to non-diabetic.
Frequently Asked Questions
Q: Where Does Kiwi Fruit Come From?
Ans: Kiwi fruit originally come from the Yangtze River valley in China. But they are now grown in many parts of the world, including New Zealand, Italy, and California.
Q: Is Kiwi Fruit High In Sugar?
Ans: Yes, kiwi fruit does contain natural sugars, but they are also high in fiber, which can help to regulate blood sugar levels. In moderation, kiwi fruit can be a healthy addition to a balanced diet.
Q: Can You Eat The Skin Of A Kiwi Fruit?
Ans: Yes, the skin of a kiwi fruit is edible, although many people prefer to peel it off due to its fuzzy texture.
Q: What Is The Best Way To Store Kiwi Fruit?
Ans: Kiwi fruit should be stored at room temperature until they are ripe, and then can be kept in the refrigerator for several days. Avoid storing kiwi fruit near other fruits, as they release ethylene gas that can cause the kiwis to ripen too quickly.
Q: Can Kiwi Fruit Help With Digestion?
Ans: Yes, kiwi fruit is high in fiber and contains enzymes that can help to break down proteins and aid in digestion.
Q: Are There Any Risks To Eating Kiwi Fruit For People With Diabetes?
Ans: As with any food, it’s important for people with diabetes to monitor their portion sizes and blood sugar levels when eating kiwi fruit.
Q: How Much Kiwi Fruit Can A Person With Diabetes Eat?
Ans: The amount of kiwi fruit a person with diabetes can eat depends on their individual blood sugar goals. Generally, one medium kiwi fruit contains about 10 grams of carbohydrates. So it’s important to incorporate it into a balanced meal plan and monitor blood sugar levels.
Q: Is Kiwi Fruit Good For Diabetes?
Ans: Yes, kiwi fruit can be a good fruit for diabetes as it is low in sugar and high in fiber, which can help to regulate blood sugar levels. Additionally, kiwi fruit has a low glycemic index, meaning it is less likely to cause spikes in blood sugar levels.
However, apart from diabetes, another biggest health concern is obesity. Whether it’s cancer or any other health concern like weight gain diet plays a very major role. If you want to achieve a healthy body, then constant dedication and belief are very important. At Fitelo, we have many success stories of our clients who all manage to become healthier by following the best diet.
Your search to find the right guidance to be a part of all those fat-to-fit stories ends here, accordingly. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.