Kiwi Fruit and Diabetes - Is It Good For Diabetics
Introduction
Despite the common belief that fruits can't be consumed with diabetes, research has shown that fruits with low GI and low carbs content have beneficial effects on blood sugar levels. Kiwi fruit is one of that fruits. Let’s discuss its consumption in the case of diabetes.
Glycemic Index and Carbohydrates
Because the total amount of carbs you eat impacts your blood sugar levels after you eat, it's critical to eat carbs in moderation. Low glycemic index and low carbohydrate diets have beneficial effects on blood glucose levels.
Kiwi fruit has a moderate amount of carbohydrates. It provides only 14.66g of carbs per 100g and 21.8g per serving accordingly.
Kiwifruit has a low glycemic index and is suitable for those with diabetes (3). The glycemic index of kiwis is 58, which is considered a moderate GI.
Since kiwis are high in water and have a lower glycemic index, they did not cause a transient increase in glucose levels or glucose spikes.
In summary, kiwi fruit doesn't raise your blood sugar levels quickly due to its water and fiber content, but eventually, it can affect glucose levels if over-consumed.
Based on studies, It is best to consume 1-2 kiwis per day (2).
You can visit our Glycemic index chart page for glycemic index values.
Type-2 Diabetes
One study indicates that kiwi fruit extract can uptake glucose stimulated by differentiated 3T3-L1 adipocytes. Results show that kiwi fruit extract may exert beneficial effects against diabetes via its ability to regulate adipocyte differentiation and function (2).
Kiwifruit is also high in fiber, which can slow the absorption of sugar and help improve blood sugar levels.
According to studies, a healthy diet that includes kiwifruit can reduce the risk of developing type 2 diabetes (4).
References
- https://pubmed.ncbi.nlm.nih.gov/21282342/
- https://pubmed.ncbi.nlm.nih.gov/20087882/
- https://pubmed.ncbi.nlm.nih.gov/23394992/
- https://pubmed.ncbi.nlm.nih.gov/19335713/
