Support Blue Circle Diabetes Foundation
100gram 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 impact on blood sugar due to its carbohydrate content, which can trigger an insulin response and affect blood glucose levels.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the moderate glycemic index.
🍽️ Best Paired With (Veg)
- Mixed nuts – Provides healthy fats and proteins that can help slow the absorption of sugar.
- Chia pudding – High in fiber and healthy fats, aiding in slower digestion and steadier blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken salad – Protein from the chicken helps moderate blood sugar rises when paired with lower-carb fruits.
- Smoked salmon – Rich in omega-3 fatty acids and protein, helping to stabilize glucose levels.
🥄 Smart Substitutes
- Avocado – Higher in healthy fats and lower in carbs, helping to stabilize blood sugar levels.
- Raspberries – Lower in carbohydrates and higher in fiber, which can help minimize blood sugar spikes.
- Cucumber slices – Very low in carbohydrates and can provide a refreshing taste similar to that of kiwi without the sugar content.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the kiwi.
- 30–60 min: Moderate rise in blood sugar due to the natural sugars in kiwi.
- 2–3 hr: Blood sugar levels begin to stabilize as the body processes the sugars.
— BCDF community member
🧠 Lowering Impact Tip
Consume kiwi with a source of healthy fats or proteins to slow the absorption of glucose.
🤔 FAQs about 100gram kiwi
Can I eat kiwi if I am on a strict low-carb diet?
Kiwi can be included in moderation due to its natural sugars and carbs. Pairing it with high-fat or high-protein foods can help manage blood sugar levels.
What are the best times to consume kiwi for someone with diabetes?
Consuming kiwi during or after a meal rich in protein or fats can help reduce the glycemic impact.
Support Blue Circle Diabetes Foundation
From the blog
Empowering the diabetes community with expert insights, support, and resources.