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100 gram kiwi
CARBS
15g
PROTEINS
1g
FATS
0.5g
Quantity: 100g
Glycemic Index: 50
Glycemic Load: 7.5
Fiber: 3g
Key Nutrients: Vitamin C, Vitamin K, Vitamin E, Potassium
Health Impact: Kiwi has a moderate glycemic index and load, which may cause a moderate rise in blood sugar levels. The fiber content can help moderate this response.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the moderate glycemic impact.
🍽️ Best Paired With (Veg)
- Mixed nuts – Provides healthy fats and proteins that can help balance blood sugar levels when consuming fruits.
- Chia pudding – Rich in fiber and omega-3 fatty acids, helping to slow digestion and stabilize glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken salad – Protein from chicken helps moderate blood sugar spikes and adds satiety to meals.
- Boiled eggs – High in protein and fats, which can help mitigate the glycemic response to carbohydrates.
🥄 Smart Substitutes
- Avocado – Higher in healthy fats and lower in carbs, helping to stabilize blood sugar levels.
- Berries (such as raspberries or blackberries) – Lower in carbohydrates and have a minimal impact on blood sugar.
- Cucumber slices – Very low in carbohydrates and can provide a refreshing taste similar to that of water-rich fruits like kiwi.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected due to the fiber content which slows sugar absorption.
- 30–60 min: Moderate increase in blood sugar could occur, depending on individual sensitivity to fructose.
- 2–3 hr: Blood sugar levels should begin to stabilize as the fiber in kiwi aids in slow sugar release.
— BCDF community member
🧠 Lowering Impact Tip
Consume kiwi with a source of fat or protein to slow the absorption of glucose.
🤔 FAQs about 100 gram kiwi
Can eating kiwi affect my blood sugar levels?
Yes, kiwi contains natural sugars and carbohydrates that can raise blood sugar levels, though its fiber content helps moderate this effect.
Is kiwi a good fruit choice for a low-carb diet?
Kiwi can be included in a low-carb diet in moderation due to its relatively lower carb content compared to other fruits.
Download the Full Metabolic Intelligence Report (PDF)
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