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https://www.bluecircle.foundation/food/kiwi
Kiwi
CARBS
14g
PROTEINS
1.2g
FATS
0.5g
Advisable for a low-carb diabetes approach.
Quantity: 100g
Glycemic Index: 53
Glycemic Load: 7
Fiber: 3g
Key Nutrients: Vitamin C, Vitamin K, Fiber
Health Impact: Kiwi has a moderate glycemic index and load, providing a source of natural sugars along with fiber that can help slow down the release of glucose into the bloodstream.
💉 Suggested Bolus
Consider consuming kiwi with a handful of nuts or Greek yogurt to balance out the meal and minimize blood sugar spikes.
🍽️ Best Paired With (Veg)
- Mixed nuts – Provides protein and healthy fats to balance blood sugar levels
- Greek yogurt with nuts/seeds – Combination of protein, healthy fats, and fiber to prevent spikes
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast with avocado salad – High protein and healthy fats to stabilize blood sugar
- Salmon with steamed vegetables – Omega-3 fatty acids and fiber for blood sugar control
🥄 Smart Substitutes
- Berries (e.g. strawberries, raspberries) – Lower in carbs and high in fiber compared to kiwi
- Avocado – Provides healthy fats and fiber without spiking blood sugar levels
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to fiber content
- 30–60 min: Gradual rise in blood sugar levels due to natural sugars
- 2–3 hr: Blood sugar levels should stabilize back to normal
“Many in the low-carb diabetes community find that incorporating more whole foods and healthy fats into their diet helps in managing blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair with a source of protein or healthy fats to slow down digestion.
🤔 FAQs about Kiwi
Can I eat kiwi if I have diabetes?
While kiwi can be enjoyed in moderation, it's important to pair it with protein or healthy fats to minimize its impact on blood sugar levels.
Are there any low-carb alternatives to kiwi?
Yes, berries like strawberries and raspberries are lower in carbs and can be a good substitute for kiwi.
