Daydreaming of a kiwi cooler, kiwi chia pudding, or a refreshing kiwi salad? Don’t worry, as you can savor all of this or just enjoy the mouth-watering fruit without any guilt. Packed with flavor and nutrients, the taste of this meaty fruit with a brown topping is often described as a blend of strawberry, banana and pineapple. Kiwi they are rich in C vitamin and are good for heart health, gut health and eye health. They’re also low in calories and have a moderate glycemic index, making them a safe fruit choice for most diabetics.
The nutritional profile of a kiwi
The nutritional profile of a medium sized kiwi (about 69 grams), shared by Dr G Sushma Consultant Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad, is
Calories: 42
Carbohydrates: 10 grams
Fiber: 2 grams
Protein: 1 gram
Fat: 0 grams
Vitamin C: 64 milligrams (about 71% of the recommended daily intake)
Vitamin K: 30 micrograms (about 25% of the recommended daily dose)
Vitamin E: 0.6 milligrams
Potassium: 215 milligrams
Folate: 17 micrograms
Other vitamins and minerals in smaller quantities, including vitamin A, vitamin B6, copper and magnesium.
Health benefits of kiwi
Kiwi is considered a nutrient-rich fruit due to its high content of vitamins, minerals, and antioxidants. Some of the potential health benefits of consuming kiwifruit, shared by Dr. Sushma, they are:
1. Immune System Support: Kiwifruit is an excellent source of vitamin C, which is important for immune function and may help protect against common diseases.
2. Digestive Health: The kiwi contains dietary fiber, which can aid digestion and promote bowel regularity. Additionally, kiwifruit contains enzymes called actinidin, which can aid in the digestion of proteins.
3. Heart Health: Kiwi is rich in potassium, which is beneficial for heart health. The fiber content may also help maintain healthy cholesterol levels.
4. Antioxidant Properties: Kiwi is rich in antioxidantssuch as vitamin C and vitamin E, which can help protect cells from damage caused by harmful free radicals.
5. Eye Health: Kiwifruit contains lutein and zeaxanthin, which are antioxidants that support eye health and may help reduce the risk of age-related macular degeneration.
Can diabetics consume kiwis?
Kiwifruit is relatively low in calories and has a moderate glycemic index, making it a suitable fruit choice for people with diabetes. However, when it comes to diabetics, moderation is key. It is important for diabetic patients to consider the overall carbohydrate content of their diet and monitor their blood sugar levels accordingly. It is recommended that you consult a healthcare professional or registered dietitian to determine the appropriate serving size for your individual needs, said Dr. Sushma.
Can pregnant women eat kiwis?
YES. Pregnant women can safely consume kiwifruit as part of a balanced diet. It is a good source of essential nutrients, especially vitamin C and folic acid, which are important for both mother’s and baby’s health, Dr. Sushma explained.
However, as with any dietary consideration during pregnancyit is recommended that you consult a healthcare professional to ensure this is in line with any specific health conditions or individual requirements.
Things to keep in mind
When consuming kiwifruit or any other food, here are some general things to keep in mind as shared by Dr. Sushma:
1. Allergies: Kiwifruit allergies are relatively rare but can happen. If you have a known allergy to kiwifruit or any other fruit, it’s important to avoid consumption to prevent allergic reactions. See a doctor if you experience symptoms of an allergic reaction after eating kiwifruit.
2. Serving Size: While kiwifruit can be beneficial to your health, it’s important to consume it in moderation. Pay attention to portion sizes and include kiwifruit as part of a well-balanced diet.
3. Individual nutritional needs: Everyone’s nutritional needs are different based on factors such as age, gender, health condition, and activity level. It’s always a good idea to consult a healthcare professional or registered dietitian to determine the appropriate amount of kiwi or any other food based on your specific needs.
4. Blood Sugar Management: Diabetic patients should consider the carbohydrate content of the kiwi and monitor blood sugar levels accordingly. It is recommended that you consult a healthcare professional or registered dietitian to determine the appropriate serving size and incorporate it into a balanced diabetic meal plan.
5. Food Diversity: While kiwifruit offers numerous health benefits, it’s important to consume a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure a complete and diverse diet.
6. Food Safety: As with any fruit, make sure the kiwifruit you consume is fresh, properly washed, and handled safely to minimize the risk of foodborne illness.
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