Is Kiwi Good for Diabetes? (Expert Answer)

Short Answer: Kiwi fruit is good for diabetes because it has vitamin C, fiber, and antioxidants and is a low GI and GL food. Because they can help lower your blood sugar levels, boost your immune system, and prevent diabetes complications.

Diabetes is a condition that affects your blood sugar levels and how your body uses insulin.

In diabetes, your body either does not produce enough insulin or cannot use it properly.

Insulin is a hormone that helps your cells take in glucose from the blood and use it for energy.

This can lead to various health problems, such as high blood pressure, heart disease, kidney damage, nerve damage, eye problems, and infections.

One of the key factors in managing diabetes is diet.

What you consume can affect your blood sugar levels, which can impact your diabetes symptoms and overall health.

To effectively manage diabetes, you should consume fiber-rich foods like whole grains, beans, fruits, and vegetables and avoid refined carbohydrates and added sugars like white bread, pastries, candy, and soda.

Now, kiwi fruit is a small, sweet fruit with a fuzzy brown skin and green or yellow flesh.

People usually eat it raw or add it to salads, smoothies, or desserts.

Kiwi fruit is good for diabetes because it contains vitamin C, fiber, and antioxidants.

Vitamin C can help boost your immune system and prevent infections.

Fiber can help slow down the digestion and absorption of carbohydrates and lower your blood sugar levels.

Antioxidants can help protect your cells from oxidative stress and inflammation, which are linked to diabetes complications.

One medium kiwi fruit (75 g) can give you 42 calories, 10 g of carbohydrates, 2 g of fiber, 7 g of sugar, and 64 mg of vitamin C (107% of your daily needs).

Vitamin C can help improve your insulin sensitivity and lower your blood sugar levels.

Fiber can help reduce your appetite and cholesterol levels.

Sugar can provide you with some energy, but you should limit your intake and balance it with other nutrients.

Furthermore, kiwi fruit is a low glycemic index (GI) food and low glycemic load (GL) food.

GI is a measure of how quickly a food raises your blood sugar levels.

GL is a measure of how much a food raises your blood sugar levels.

Low GI and GL foods are better for diabetes because they cause a smaller and slower rise in blood sugar levels.

You can eat one or two kiwi fruits per day safely.

More than that can cause digestive problems, such as bloating, gas, or diarrhea.

Also, you shouldn’t eat kiwi fruit if you are allergic to it or have a history of kidney stones to prevent anaphylaxis or kidney damage.

Because kiwi fruit contains a protein-digesting enzyme called actinidin, which can trigger allergic reactions in some people, and oxalate, which can form kidney stones in some people.

You can buy fresh kiwi fruit in your local market or order it online.

Always choose firm, plump, and unblemished kiwi fruits.

Because they are fresher and have more nutrients.

You can store them in the refrigerator for up to two weeks or at room temperature for up to five days.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care is key to managing diabetes effectively.

I always recommend my diabetes patients to follow a diabetes-friendly diet to improve their overall well-being and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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