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Kiwi and Diabetes: What’s the Relation?

by Owen Clarke 6 Apr 2023

Kiwi fruit is a storehouse of vitamins with high nutritional value. It is rich in vitamin C, vitamin E, vitamin K, fiber, folate, potassium, and other useful elements.

However, is kiwi good for diabetes patients? What is the relation between them? Let us find the answers to these questions by checking out the below-mentioned article!

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A Few Words on Kiwi Fruit

Kiwi fruit (also known as Chinese gooseberry) is a popular fruit worldwide. On average, it has about forty-six calories and might appear in different shapes and sizes.

Together with being exceptionally tasty, kiwi is very nutritious. It has a substantial amount of vitamins, minerals, and antioxidants. Thus, kiwi is an excellent supplement to any healthy diet.

According to recent studies in dietology, one kiwi per day ensures 100% of the recommended vitamin C intake, which makes it one of the most nutritious fruits.

Unlike a great number of other fruits, kiwi has a rather low glycemic index (GI) and glycemic load (GL). Therefore, it is very unlikely to cause a quick blood sugar level increase.

More precisely, the glycemic index of kiwi is approximately fifty. While the glycemic load of it equals 7.7. Thus, kiwi belongs to low GI foods that are digested, absorbed, and metabolized slowly.

The glycemic index measures the speed with which food raises blood sugar levels in the body. Simply put, high-GI foods raise blood sugar levels much more quickly than low-GI foods.

Apart from having high nutritional value and low glycemic index, there exist many other kiwi fruit benefits. For instance, it is rich in dietary fibre (and, thus, boosts digestion).

Furthermore, kiwi contains a very small amount of sugar. Namely, its sugar levels are even smaller than in a vast majority of citrus fruits, which makes kiwi good for people on a healthy diet.

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Kiwi has a positive influence on the immune system. By means of containing a great number of essential nutrients, vitamins (E, K, C), potassium, and other minerals, it has a positive impact on health.

About Diabetes Mellitus in a Nutshell

Diabetes mellitus is a chronic disease characterized by high blood glucose levels. In other words, it is a health condition when the body does not process sugar properly and stores it in the blood.

There exist several types of diabetes mellitus, such as type 1 diabetes, type 2 diabetes, and gestational diabetes (also known as high blood sugar levels in pregnant women).

Diabetes mellitus might occur if the body does not produce enough insulin hormone to process sugar or uses processed insulin hormone in an inappropriate way.

Under normal circumstances, people with diabetes have to keep a record of their health condition on a regular basis. Depending on the type of the disease, they should control diabetes with the help of:

  • A healthy diet;
  • An active lifestyle;
  • An intake of insulin-based medications.

It is a task of a licensed healthcare provider to define the treatment for people with diabetes. In other words, only a certified medical specialist should prescribe a diet, lifestyle, insulin-based medication, or a combination of them.

An Overview of a Typical Diabetes Diet

Typically, diabetic patients are recommended to stick to a special diet that is capable to provide them with health benefits. Namely, they should follow a number of simple rules, such as:

  • Limit the intake of fast carbohydrates (such as sweets, jellies, or full-sugar softKiwi and Diabetes drinks);
  • Eat more healthy carbohydrates (for instance, whole grains, oats, or beans);
  • Add fiber-rich foods to the diet (namely, consume high-fibre fruits and vegetables);
  • Ingest “good” fats (for example, avocados, nuts, or olive oils);
  • Avoid saturated fats and trans fats.

Moreover, it is vital for diabetic people to exclude foods with added sugars from their ration, as well as to have three main meals (breakfast, lunch, and dinner) at the approximately same time.

Adherence to the above-mentioned daily diet will substantially lower the blood sugar level of a patient. Furthermore, it is expected to normalize the cholesterol level, improve skin nutrition, and create a healthy heart rate for a diabetic patient.

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Kiwi vs. Diabetes: Top-5 Questions

Now, let us move on to the discussion of the relationship between diabetes and kiwi fruit. Below, you will find answers to the most popular questions on the topic.

#1. How Does Kiwi Affect Blood Sugar Levels?

Due to the fact that kiwi has a rather low GI and GL, it does not have much impact on blood sugar levels. In other words, the fruit is slowly absorbed by the human body and does not cause sudden sugar jumps.

Another important question many people with diabetes ask is the following one: “Can kiwi raise blood sugar levels?” A simple answer to this question would be “Yes, it can.” Still, this raise is not expected to be sufficient, mainly due to the low to moderate glycemic index of the fruit.

#2. Can People with Diabetes Eat Kiwi?

It is recommended for people with diabetes to add kiwi to their ration. This way, they will be able to receive the needed dose of vitamins (especially vitamin C), lower cholesterol levels, and stay healthy.

It is essential for diabetic people to have a complex approach to their diet. Thus, it is recommended that they plan their breakfast, lunch, and dinner in advance.

#3. What Is a Typical Number of Kiwis a Person with Diabetes Might Eat per Day?

According to nutritionists, people with diabetes might eat one to two kiwis a day. Due to the dietary fiber of these fruits, they might serve as rich in vitamin C and delicious snacks between main meals.

Kiwi is a natural source of folate, a nutrient responsible for the formation and repair of red blood cells. Therefore, it is of vital importance to include it in the everyday ration of any person, especially the one living with diabetes mellitus.

#4. How to Include Kiwi in the Diabetes Diet?

There exists a number of ways to include kiwi in the diabetes diet. More precisely, it is one of the best fruits to be consumed in fruit salads, smoothies, puddings, and other ways. So, what snacks is kiwi good for? Here is the list:

  • Apple-kiwi smoothie;
  • Chia pudding with kiwi;
  • Cucumber-kiwi salad;
  • Dried kiwi;
  • Mango-kiwi lassi;
  • And so on.

It might also be a good idea to prepare a refreshing drink with the help of kiwi. Namely, you might add crushed ice and sliced pieces of kiwi to clean water. This way, you will be able to refresh yourself with benefits to your body.

#5. What Are the Benefits of Eating Kiwi When Having Diabetes?

The consumption of kiwi for diabetes is strongly beneficial. It provides the body with a number of advancements, starting from assistance in food digestion and ending with a reduction of sugar absorption.

Benefit 1. It Helps to Digest Food

Due to the fact that kiwi has high fibre content, it stimulates the growth of gut-friendly bacteria. It eventually leads to excellent digestion of consumed food.

Benefit 2. It Regulates Blood Pressure

Vitamin C in the composition of kiwi is an effective way to reduce high blood pressure (which is a pretty typical problem of people living with diabetes mellitus).

Benefit 3. It Keeps the Heart Healthy

By means of regulating blood pressure, blood clotting, and cholesterol levels, the dietary fibre of kiwi also promotes a healthy heart by preventing the formation of dangerous blood clots. Therefore, it helps a patient to control diabetes more efficiently.

Benefit 4. It Promotes Weight Loss

One more benefit of kiwi is its capability to promote weight loss. It is achieved by the power of the fruit to increase the metabolism of the body.

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Benefit 5. It Maintains Healthy Skin

On top of that, kiwi does a great job when it comes to the acceleration of natural collagen production. Thus, it treats different skin-related issues and keeps the skin healthy.

Benefit 6. It Reduces Sugar Absorption

Probably the most important benefit when discussing the relationship between kiwi berries and diabetes is the power of these fruits to reduce sugar absorption in the human body.

Benefit 7. It Is Tasty 🙂

Last but not least, kiwi is very tasty! Its flavor might sometimes resemble a combination of strawberry, banana, and pineapple. Sounds delicious, right?

It is a false belief that diabetics should avoid fruits to keep their blood sugar levels low. Vice verse, they are advised to consume fruits, but wisely.

Final Words

So, there is a direct relationship between the kiwi fruit and diabetes. Simply put, it is a fruit that is strongly recommendable for regular intake by people with high blood sugar levels. Thus, how about paraphrasing a famous proverb and stating: “A kiwi a day keeps health problems away”?

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