Kiwis Are Delicious and Packed with Benefits

So often, people with blood sugar concerns get trapped in a mindset of thinking about what they can’t eat rather than what they can. It’s easy to do. You focus on things to avoid instead of what to enjoy. That’s why we like to explore the benefits of tasty things that might not immediately spring to mind!

A medium kiwi contains a whopping 71 percent of your daily vitamin C. It’s also a great source of vitamin E, carotenoids, folate and polyphenols. A study in older people found that a diet rich in kiwis shortened the duration and lowered the severity of upper respiratory tract infections. It also helped people recover faster from sore throats. That’s important to know going into the cold season!

A medium kiwi only has 42 calories. Kiwi has a low GI of 53, meaning they won’t spike blood sugar. ( The fuzzy skin that many of us cut off is actually edible and filled with fiber! The high level of fiber in the fruit skin and flesh can help blood sugar and cholesterol levels. It’s also great for digestive health. In studies, kiwis have helped people with asthma have fewer symptoms.

There are a couple of things to watch out for. A lot of people are allergic to kiwis. If they aren’t something you’ve eaten in a long time, by itself or ever before, you might not know. So you should be aware. Mild reactions can include itching in or around your mouth, a rash. More significant reactions can consist of problems breathing or swallowing, abdominal pain, dizziness or vomiting. It’s unlikely you would have a severe reaction the first time you eat kiwi, but if you are prone to allergies, you may want to speak to your doctor before eating them.  

Another point of concern is that, very rarely, kiwis can slow blood clotting. This isn’t a common problem. However, if you already have problems with blood clotting, are on medication for blood clotting or are about to have surgery, you shouldn’t eat kiwis. And kiwis contain potassium. While it’s not a huge amount, it could be enough to cause problems for people on beta-blockers or who have kidney problems. So, you may wish to speak to your doctor before eating kiwis.

Kiwis promote clear skin, healthy sleep, healthy blood pressure and lower cancer risks and inflammation. For most people, kiwis are a delicious and nutritious fruit. While you should always pay attention to serving size, they won’t wreak havoc on your blood sugar. They’re a sweet treat that can help you enjoy your day without adding sugary snacks into your diet!

Banner image: K8 via Unsplash

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