Daydreaming about a kiwi cooler, kiwi chia pudding, or a refreshing kiwi salad? Worry not, as you can relish all these, or just simply enjoy the appetising fruit without any guilt. Packed with both, flavour and nutrients, the taste of this fleshy fruit with a brown covering is often described as a blend of strawberry, banana, and pineapple. Kiwis are rich in vitamin C and are good for heart health, gut health, and eye health. They are also low in calories and have a moderate glycemic index, making them a safe fruit choice for most diabetics.

The nutritional profile of one Kiwi

The nutritional profile of one medium-sized kiwi (about 69 grams), as 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 daily recommended intake)
– Vitamin K: 30 micrograms (about 25% of the daily recommended intake)
– Vitamin E: 0.6 milligrams
– Potassium: 215 milligrams
– Folate: 17 micrograms
– Other vitamins and minerals in smaller amounts, including vitamin A, vitamin B6, copper, and magnesium.

Health benefits of kiwi

Kiwi is considered a nutrient-dense fruit due to its high content of vitamins, minerals, and antioxidants. Some of the potential health benefits of consuming kiwi, shared by Dr Sushma are:

1. Immune system support: Kiwi is an excellent source of vitamin C, which is important for immune function and can help protect against common illnesses.

2. Digestive health: Kiwi contains dietary fiber, which can aid in digestion and promote bowel regularity. Additionally, kiwi contains enzymes called actinidin, which may aid in protein digestion.

3. Heart health: Kiwi is high in potassium, which is beneficial for heart health. The fiber content can also help maintain healthy cholesterol levels.

4. Antioxidant properties: Kiwi is rich in antioxidants, such as vitamin C and vitamin E, which can help protect cells from damage caused by harmful free radicals.

5. Eye health: Kiwi contains lutein and zeaxanthin, which are antioxidants that support eye health and may help reduce the risk of age-related macular degeneration.

Can diabetic consume kiwi?

Kiwi is relatively low in calories and has a moderate glycemic index, making it a suitable fruit choice for individuals with diabetes. However, when it comes to diabetics, moderation is key. “It’s important for diabetic patients to consider the overall carbohydrate content in their diet and monitor their blood sugar levels accordingly. Consulting with a healthcare professional or a registered dietitian would be recommended to determine the appropriate serving size for individual needs,” said Dr Sushma.

Can pregnant women eat kiwis?

Yes. Pregnant women can safely consume kiwi as part of a balanced diet. “It is a good source of essential nutrients, particularly vitamin C and folate, which are important for both the mother and baby’s health,” explained Dr Sushma.

However, as with any dietary consideration during pregnancy, it is advisable to consult with a healthcare professional to ensure it aligns with any specific health conditions or individual requirements.

Things to keep in mind

When consuming kiwi or any other food, here are some general things to keep in mind as shared by Dr Sushma:

1. Allergies: Kiwi allergies are relatively rare but can occur. If you have a known allergy to kiwi or any other fruits, it is important to avoid consumption to prevent allergic reactions. Seek medical advice if you experience any symptoms of an allergic reaction after eating kiwi.

2. Serving size: While kiwi can be beneficial for health, it is important to consume it in moderation. Pay attention to portion sizes and include kiwi 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 conditions, and activity level. It is always a good idea to consult with a healthcare professional or a 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 kiwi and monitor their blood sugar levels accordingly. It is advisable to consult with a healthcare professional or a registered dietitian to determine the appropriate serving size and incorporate it into a balanced diabetic meal plan.

5. Dietary diversity: While kiwi offers several health benefits, it is important to consume a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure a well-rounded and diverse diet.

6. Food Safety: As with any fruit, ensure that the kiwi you consume is fresh, properly washed, and handled safely to minimize the risk of foodborne illnesses.