Kiwifruit and Diabetes

There are basically 2 types of Kiwifruit, green and golden. It is green or gold inside with black seeds and brown fuzzy skin. The green is sweet and tangy while the gold is tropical sweet. Some people say that it tastes like a combination of different banana, pineapple and strawberry with soft texture

The fruit is also known as Chinese gooseberry. It is unique because of the nutrition it contains. It has all the elements required by our body. The fruit is with high potassium and low sodium. It has highest vitamin C among other fruits, is double that of orange. It also contains lot of fiber, magnesium, zinc, antioxidant, vitamin A, E, etc. Many researches find that the fruit is good for diseases like colon cancer, cardiovascular diseases and diabetes. It can also improve skin problems, eye health and reduce cholesterol.

The glycemic index for kiwifruit is 53, which means it does not raise the blood sugar level rapidly. The fructose and fiber found in the fruit are largely responsible for the low glycemic ranking. Gold does contain slightly more carbohydrate and more fructose, which may provide for a slightly lower glycemic index than green, but this has yet to be proven.

The presence of inositol in kiwifruit also makes it good for diabetics. Inositol can enhance the sensitivity of insulin in human body and is in a favorable aspect for the control of diabetes. Since the fruit contains vitamins and minerals that improve eyes, skin and heart health, it helps to avoid complications. Eating the fruit throughout the day helps to control blood glucose levels and provides a healthy alternative to high fat or high sugar snacks. This also assists with weight loss for those with type two diabetes who need to reduce body weight to help control their disease.

How to Select and Store

When selecting kiwifruits, hold them between your thumb and forefinger and gently apply pressure; those that have the sweetest taste will yield gently to pressure. Avoid those that are very soft, shriveled or have bruised or damp spots. As size is not related to the fruit's quality, choose one based upon your personal preference or recipe need. The fruits are usually available throughout most of the year.

If they do not yield when you gently apply pressure with your thumb and forefinger, they are not yet ready to be consumed since they will not have reached the peak of their sweetness. They can be left to ripen for a few days to a week at room temperature, away from exposure to sunlight or heat. Placing the fruits in a paper bag with an apple, banana or pear will help to speed their ripening process. Ripe ones can be stored either at room temperature or in the refrigerator

Tips for Preparing

Kiwifruits are so delicious that they can be eaten as is. They can be peeled with a paring knife and then sliced or you can cut them in half and scoop the flesh out with a spoon. You can also enjoy the skins which are very thin like a Bosc pear and are full of nutrients and fiber; the peachlike fuzz can be rubbed off before eating.

They should not be eaten too long after cutting since they contain enzymes (actinic and bromic acids) that act as a food tenderizer, with the ability to further tenderize itself and make it overly soft. Consequently, if you are adding it to fruit salad, you should do so at the last minute so as to prevent the other fruits from becoming too soggy.

The fruit can also be used in sauces and dips. It can be gently cooked near the end of a dish’s cooking time. Overcooking will result in the breakdown of the fruit. You can try to bake it in muffins and use it as cake toppings. It can also be baked in pies and used in ice cream and yogurt.

Kiwifruit & Diabetes


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