Kiwi Fruit: A Nutritious Low Glycemic Fruit Option

The bright green flesh and tiny black seeds of kiwi fruit make it not only visually appealing but also a nutritionally balanced choice for those monitoring their blood sugar levels.

Glycemic Impact of Kiwi Fruit

Kiwi fruit has a moderate Glycemic Index (GI) of 53, placing it in the medium GI range. However, its Glycemic Load (GL) is only 5.83 for a 100g serving, which is considered low. This means that while kiwi contains carbohydrates that can raise blood sugar, the overall impact is relatively mild due to its fiber content and serving size.

Nutritional Profile

A 100g serving of raw kiwi fruit provides:

• Calories: 64
• Protein: 1.06g
• Fat: 0.44g
• Total Carbohydrates: 14g
• Dietary Fiber: 3g
• Sugar: 8.99g
• Net Carbs: 11g

Health Benefits of Kiwi Fruit

Kiwi fruit is packed with nutrients despite its low calorie count. It’s particularly noted for its high vitamin C content, which can exceed that of oranges. The 3g of fiber per 100g serving contributes to digestive health and helps moderate the blood sugar response, explaining its relatively low glycemic load.

Who Should Include Kiwi Fruit in Their Diet?

Kiwi fruit can be an excellent addition to the diet of:

• People with diabetes looking for lower GL fruit options
• Those following a balanced weight management plan
• Individuals seeking to increase their fiber intake
• Anyone looking to boost their vitamin C consumption

Incorporating Kiwi into Your Diet

With its modest glycemic impact and impressive nutrient density, kiwi makes for a smart snack or meal addition. Consider these serving suggestions:

• Sliced in yogurt or oatmeal for breakfast
• Added to fruit salads
• Blended into smoothies
• Eaten on its own as a refreshing snack

Conclusion

Kiwi fruit represents a good balance of taste and nutrition with its moderate glycemic index and low glycemic load. At just 64 calories per 100g with 3g of fiber, it’s a filling option that provides sweetness without causing dramatic blood sugar fluctuations. For those monitoring carbohydrate intake, the 11g of net carbs per 100g serving makes it a manageable choice that can fit into most balanced eating plans.