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Living with diabetes means you have to be careful about the fruits you eat. Sweet fruits like mangoes or chikoos are not always the best choice because of their high sugar. But kiwi is different. It’s a fruit you can include in your diet without much worry.
Whether you have Type 1 or Type 2 diabetes, kiwi gives you nutrients, fibre and antioxidants while helping keep your blood sugar steady.
Why is kiwi fruit good for diabetics?
Kiwi is full of nutrients, which makes it a healthy fruit for people with diabetes. Here are some reasons it is good for you:
- Low in sugar: Kiwi has natural sugar, but much less than many other fruits. This means you can enjoy its sweetness without worrying about a big rise in your blood sugar.
- High in fibre: Fibre slows down sugar from the food you eat. This helps your blood sugar stay steady and keeps you full for longer.
- Vitamin C and antioxidants: These help keep your body healthy, fight diseases and boost your immunity.
- Good for the heart: People with diabetes are at higher risk of heart problems. Kiwi has potassium and folate, which help keep your heart healthy.
In short, kiwi is a sweet and healthy fruit that you can enjoy without worry, while taking care of your blood sugar and overall health.
Understanding the Glycaemic Index of Kiwi Fruit
The Glycaemic Index (GI) tells you how fast a food raises your blood sugar. Foods with a high GI can make your blood sugar rise quickly, which is not good for people with diabetes.
Kiwi has a low GI (around 50). This means it is absorbed slowly into your blood, so it does not cause a sudden spike in sugar.
- Sugar in kiwi goes slowly into your blood, which helps keep your energy steady.
- You feel full for longer, so you do not feel hungry soon after eating.
- Your blood sugar stays stable, which is very important for people with diabetes.
Because kiwi has a low GI and high fibre, you can eat it regularly as part of a healthy diabetic diet. It is a safe and tasty fruit to enjoy every day.
How Is Kiwi Good for a Diabetic? Ways It May Help Regulate Blood Sugar
- Kiwis have a low Glycemic Index (GI) which slows the release of glucose in your bloodstream
- Kiwis are rich in fibre with high water holding capacity. It helps the digestion process by absorbing and breaking down sugar from other foods. This regulates the release of sugar in your blood.
Kiwis work against diabetes best when eaten without any additional sweeteners. You can also add it to healthy recipes to make your diabetes diet more effective.
Here Are Some Recipes With Kiwi For Diabetics
1. Kiwi Slush (or) Smoothie
Make kiwi pulp and mix it well with grape juice. Add this mixture to crushed ice and you will have a cooling summer drink. Another healthy way to drink kiwi is to blend it along with fruits like apples, bananas, strawberries and cherries to make a healthy smoothie.
2. Kiwi Fruit Salad
You can add slices of the tangy kiwi to fruits like strawberries, bananas, pomegranates and other tropical fruits like oranges and grapes. Mix these together in a bowl of low-fat yogurt to get a healthy evening snack.
3. Oatmeal with Kiwi
If your preferred morning breakfast is porridge, then kiwis can make it tastier and healthier too. Top your oatmeal with chopped kiwi and nuts like almonds and walnuts.
Conclusion: Should You Add Kiwi to a Diabetic Meal Plan?
Yes! Kiwi is a tasty and healthy fruit that is good for people with diabetes. It has low sugar, lots of fibre and antioxidants. It helps keep your blood sugar steady and is also good for digestion and your heart.
The best way to eat kiwi is fresh and simple, as a snack, in salads or with breakfast like oats or smoothies. Remember, do not eat too much. 2-3 kiwis a day is usually safe. Always listen to your body and check with your doctor if you are not sure.
Adding kiwi to your meals is a small change that can make a big difference to your health.
Frequently Asked Questions
Yes. Kiwi has low sugar and lots of fibre. It helps control sugar from food and keeps your blood sugar steady.
Yes. Kiwi is a healthy fruit for people with diabetes. It is best to eat it without added sugar and as part of a healthy diet.
Yes. Type 2 diabetics can eat kiwi regularly in small amounts. 2-3 kiwis a day is usually safe. Eating them at different times in the day can help avoid sugar spikes.
A diabetic can usually eat 2-3 kiwis a day. Start with one kiwi to see how your body reacts and do not eat too many at once.
