green 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, Folate
Health Impact: The moderate glycemic index and load of kiwi suggest a moderate impact on blood sugar levels, suitable for inclusion in a diabetes diet when eaten in moderation.
💉 Suggested Bolus
Consider pre-bolusing insulin 10-15 minutes before consumption to match the insulin action with the glucose rise.
🍽️ Best Paired With (Veg)
- Mixed nuts – Provides healthy fats and proteins that can help slow the absorption of sugar from the kiwi.
- Chia pudding – High in fiber and omega-3 fatty acids, which can help maintain blood sugar levels.
- Flaxseed crackers – Low in carbs and high in omega-3 fatty acids, aiding in blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken salad – Protein from the chicken helps balance the meal, reducing the glycemic load.
- Smoked salmon – Rich in omega-3 fatty acids and protein, helping to stabilize blood sugar levels.
- Boiled eggs – High in protein and fats, which can help mitigate the blood sugar rise from the kiwi.
🥄 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.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the kiwi.
- 30–60 min: A moderate rise in blood sugar due to the natural sugars in kiwi.
- 2–3 hr: Blood sugar levels begin to stabilize as the fiber in kiwi helps to slow the overall glucose absorption.
— BCDF community member
🧠 Lowering Impact Tip
Pair kiwi with a source of healthy fats or proteins to slow the absorption of glucose.
🤔 FAQs about green kiwi
Can eating kiwi affect my blood sugar levels?
Yes, kiwi contains natural sugars that can raise blood sugar levels, though its fiber content can help 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, especially when paired with high-fat or protein-rich foods to balance the meal.
How can I include kiwi in my diet without spiking my blood sugar?
Pair kiwi with foods that have high fiber, fat, or protein content to slow the absorption of sugar into the bloodstream.
Have a question about green kiwi or any other topic related to diabetes?
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