Home Fruits Kiwi Fruit: Benefits, Diabetes, and Best Ways to Eat

Kiwi Fruit: Benefits, Diabetes, and Best Ways to Eat

by Ellie Lauderdale
Kiwi fruit full of benefits even in the skin

Anyone looking for the benefits of kiwi fruit is surprised by the number of health benefits it offers. That’s because this exotic and peculiar-looking fruit – furry on the outside – concentrates countless nutrients in its pulp and rind that can work miracles, starting with sleep quality.

Kiwi fruit is an essential ally of the human diet. Its high concentration of fibre allows it to act as an intestinal regulator. It also fights high blood pressure with reasonable amounts of mineral salts, especially potassium. In addition, it is a food rich in vitamins, especially vitamin C, presenting twice this nutrient to oranges.

Another advantage is that the sour flavour of the fruit makes it easy to adapt to food and can be consumed fresh or in salads, caipirinhas, juices, and desserts.

Kiwi Benefits

Kiwis are an excellent dietary fibre and Vitamin C source and offer numerous health benefits. This tangy fruit is known to aid in heart and digestive health and bolster immunity. Kiwis are an innovative and nutritious fruit, brimming with antioxidants and vitamins.

According to nutritionist Luis Braz, this is an excellent fruit for strengthening the immune system as it is rich in vitamin C. “When the body’s defences are in good condition, we are more resistant to the emergence of infections or inflammatory processes,” he explained.

Another positive aspect mentioned by the professional was the presence of fibres. “It is necessary to emphasize that due to the good amount of fibre present in the fruit, they may contribute to a good state of health since when there is a balanced intestinal activity, this is reflected in a good physical condition,” pointed out Braz.

Learn more about some of the main benefits of kiwi fruit for the health of the body:

Good for the heart

The composition is rich in potassium and is the protagonist in the fight against cardiovascular diseases. “Potassium exists in good amounts in this fruit, which makes it an excellent food for improving heart health, as it acts with a diuretic effect, contributing to the reduction of body fluid retention, consequently generating a positive effect on blood pressure balance making the heart wear out less,” said Luis Braz.

Thus, consuming the fruit can prevent the appearance, or the advance, of classic heart diseases, such as atherosclerosis, cardiomyopathy, arrhythmia, cardiac failure and arrest, and infarction, to name a few.

Controls high blood pressure

The presence of mineral elements, such as calcium, magnesium, iron, and especially potassium, helps to balance blood pressure, as it has a beneficial effect on vessel tone, contributing to the reduction of blood pressure.

The kiwi, for having reasonable amounts of soluble fibre and pectin, also helps to control cholesterol levels in the blood, preventing clogging of the arteries and, thus, hypertension. This condition is linked to the triggering of various heart diseases.

Improves sleep quality

Its continued use can combat insomnia and make sleep better and longer. And that’s for a reason. According to Aylla Barros Ramos, a clinical and sports nutritionist, consuming it can improve the quality of your rest. “Kiwi fruit is rich in magnesium, vitamin b6, and potassium. He pointed out that these nutrients help in muscle relaxation and melatonin production, essential for a good night’s rest”.

Melatonin is known as the sleep hormone, as it is responsible for increased sleepiness, quality, and duration. A deficiency of this hormone causes everything from sleep disturbances to health problems, including increased risks for depression, obesity, and diabetes.

Favours intestinal health

Also, according to Aylla Barros, due to a large amount of fibre, the kiwi has become a faithful ally for the health of the intestines. “It is indicated to improve intestinal transit, including in cases of irritable bowel syndrome,” he emphasized. This syndrome, or IBS, is characterized by hypersensitivity of the digestive tract that generates various symptoms.

He manages to act to alleviate these discomforts or even eliminate them. “Kiwi fruit has an interesting amount of fibre to balance intestinal transit, and this is essential for people with IBS since those who suffer from this problem, at times may have diarrhea, at other times they may suffer from constipation, and consumption of this fruit contributes to the balance” stressed Luis Braz.

The action of fibres in the digestive process is slower because, unlike other nutrients, they are not digested in the gastrointestinal system. Fibres are only fermented in the large intestine. This reduces glucose absorption and increases the time for nutrient absorption in the small intestine, helping the proliferation of beneficial bacteria and increasing fecal volume.

Another perfect point is the presence of an enzyme called actinidin. This substance has an effect similar to that of papain from papaya and bromelain from pineapple since they are responsible for helping in food digestion and breaking down proteins.

It helps to lose weight.

One hundred grams of kiwi has little more than 50 calories, being very suitable for diets for weight loss. Furthermore, because it contains fibre, it gives more satiety to the body, avoiding pinching between meals. These same fibres improve intestinal transit, releasing toxins and enabling the body to function better.

Can people with diabetes eat kiwi fruit?

Yes, this is what the nutritionist guarantees. “Kiwi fruit has a low glycemic index – the ability to raise sugar in the bloodstream – and doesn’t affect blood glucose much. Including kiwi fruit in your diabetes-friendly diet is wise, as one kiwi contains approximately 48 calories and 11 g of carbohydrates.

Nutritional table

The fruit has high nutritional value, containing high vitamin C, potassium, calcium, and other minerals.

100-Gram servingAmount per serving
Energetic value51 Kcal
Protein1,3 g
Carbohydrate11,5 g
Fiber2,7 g
Calcium24 mg
Match33 mg
Ferro0,3 mg
Potassium269 mg
C vitamin70,8 mg
Magnesium11 mg

* Daily reference values ​​based on a 2000kcal or 8400kj diet. Your daily values ​​can be higher or lower depending on your energy needs. Data taken from TACO, revised and expanded edition.

Best ways to eat kiwi fruit

Best ways to eat kiwi fruit

Kiwi fruit can compose numerous recipes and can be included in the family menu as salads, juices, desserts, and fresh.

In nature

  • Eat with the peel. Sanitize the fruit well and eat it like an apple.
  • Cut the fruit in half and use a spoon to remove the pulp. The shell will work with a bowl.
  • Peel the fruit and cut it into slices or cubes. You can add flaxseedchia, or other cereal.


This recipe can be consumed on its own or with bread and cookies.


  • Five kiwis, peeled and chopped
  • 130 g of sugar
  • Juice half a lemon.

Preparation mode:

In a pan, place the ingredients and stir. Let it sit for 1 hour. Heat until you reach the desired consistency. Store in refrigerator.


One of the ways to consume kiwi fruit and enjoy its properties is through juice. This practical, straightforward way can be used as a snack.


  • Three medium kiwis
  • 1 cup (250 ml) of water
  • Ice and sugar demerara to taste.

Preparation mode:

Peel the kiwi fruit and blend in a blender with water for about 1 minute. Then sweeten and add the ice cubes.


The traditional caipirinha is made with lemon, but the kiwi and its slightly acidic sweet flavour have been gaining space in the production of the drink in a more sophisticated version.


  • 4 to 5 pieces of kiwi
  • Two tablespoons of sugar
  • 50 ml of alcoholic drink
  • Four ice cubes.

Preparation mode:

Peel the kiwi fruit and cut it into strips. Put them in a glass with the sugar and make the fruits. Finally, add the alcoholic drink and ice, stir, and siva. To refresh the drink, bet on the mint leaves, or if you are a smoothie lover, you can try Kiwi, Apple, and Spinach Smoothie.

How much to eat a day?

The indication is to eat fruit like this a day. Excessive consumption can cause intestinal discomfort since it has an expressive amount of fibre that, too much, can result in constipation.


The kiwi peel has more fibre and antioxidants than the pulp. In this way, it can be consumed pure, together with the pulp, as with the apple. However, it is worth remembering to sanitize the entire surface thoroughly. Oh, and if the hairs on the skin are strange when biting or chewing, try washing them under running water, rubbing gently so as not to crush the fruit. This method does not remove all the hairs but smooths them out.

How to peel?

You can use a knife with a saw to peel the kiwi, as it gives a more excellent grip. You can also separate the pulp from the skin with a spoon. First, cut the ends of the fruit, then, with a tablespoon, insert it between the skin and the pulp, leaving it as close to the skin as possible, and then turn the spoon.


The literature did not present any contraindication about this fruit, which can be consumed by all audiences, from the youngest to the seniors.

Yellow kiwi

The yellow, or gold, kiwi is the newest darling of fitness bloggers. In addition to being softer, this version is less caloric and has twice the vitamin C of the green version.


The kiwi, which receives the scientific name Actinidia Delicious, is recognized as a brown, round, and hairy fruit. Its pulp is green, with several black seeds in the center. It is soft and weighs around 120 g. It is refreshing and has an intensely sweet and acidic taste.

The kiwi tree, or kiwi tree, has fleshy roots, flexible stalks, and branches reaching 6 to 8 meters a year.


This exotic fruit is of Chinese origin. However, it only started to be commercially cultivated in New Zealand. Even this country is the world’s largest producer of fruit, followed by Italy, China, and Chile.


For a long time, the fruit was called Chinese gooseberry. But New Zealanders changed their name in homage to New Zealand’s symbol bird, the kiwi.

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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