Kiwi is a fruit delicacy we all crave for, or at least it almost all. With its green or golden pulp, it knows how to please our taste buds. Kiwi and diabetes, what do you think?
“You hold the kiwi to my heart… <3”
Table showing nutritional facts of 100g of kiwi
|Carbohydrates||15g (of which 9g sugar)||5%|
Glycemic index and Glycemic load (Kiwi and Diabetes)
Kiwi fruit, with a glycemic index of 75, is a high GI food. That is, it will increase blood sugar more rapidly than most other fruits.
The glycemic load of 100g of kiwi is 75*15/100 = 11.25. This can be brought down to 7.5 by reducing the serving size of kiwi to 67g.
However, since the GI is high, it can rapidly increase the blood sugar levels post consumption. This further may add to deranged HbA1c and add to risk of diabetic complications. To avoid this, we need to consider the amount of and frequency with which we eat kiwi fruit.
We have already determined 67g as ideal serving size (amount of) of kiwi to be consumed by a diabetic. The ideal frequency should not be more than once every fortnight. Also, any high GI food should be associated with walks (at least 15 – 20 minutes) and supplemented with high fiber foods.
Proteins and Fats
Kiwi isn’t a great source of fats and proteins. However, it aids in digestion of proteins from other sources through the enzyme actinidin contained within it.
Vitamin C 154% of RDA | An experimental study suggests that vitamin C supplementation of 1000mg per day for 6 weeks can cause reduction in blood sugar and lipid levels along with insulin. However, the supplemental dose is almost 17 times the RDA, but increasing the dietary vitamin C intake can help reduce the supplemental dose. Also, as you can see, vitamin C will also help to prevent dyslipidemia which is commonly seen among diabetics.
Vitamin B6 5% of RDA | Deficiency of vitamin B6 leads to reduction in circulating levels of insulin mainly caused by deficiency induced degenerative changes in the beta cells of pancreas which are the insulin secreting cells of the pancreas.
Magnesium 4% of RDA | Please read this article to know the benefits of Magnesium for diabetes affected individuals.
Calcium 3% of RDA | An article published in Diabetes Care journal concluded that calcium and vitamin D weaken the increase in blood sugar levels and level of insulin resistance. However, it also mentioned that this hypothesis further evaluation for confirmation.
Other Iron and Vitamin A
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