What Happens to Your Blood Sugar When You Eat Kiwis Regularly

Kiwi provides many health benefits. It’s good for your gastrointestinal, cardiovascular, and immune health.Kiwi may also improve your blood sugar due to its fiber content.

The Fiber in Kiwi Can Blunt Blood Sugar Spikes

Eating kiwi may cause a temporary blood sugar spike, but this isn’t necessarily bad.

“It’s normal—and necessary—for blood sugar to rise after eating fruit or any other foods that have carbohydrates in them,” said Alissa Rumsey, MS, RD, author of “Unapologetic Eating” and founder of Rumsey Nutrition Consulting.

“Blood sugar rising signals insulin to be released, which helps our body absorb the glucose from food and turn it into energy,” Rumsey said.

However, the fiber in kiwis helps blunt the blood sugar spike, she added. For even more fiber, eat kiwi with the skin on.

Soluble Fiber Makes Kiwi a Low-Glycemic-Index Food

The soluble fiber in kiwi helps slow digestion and control how quickly sugar gets absorbed into the bloodstream, said Charlize Del Rosario, RD, CNSC, a dietitian at USC Verdugo Hills Hospital, part of Keck Medicine of USC.

“Kiwis are considered to have a low glycemic index, meaning they cause a more moderate and steady rise in blood sugars compared to other foods,” Del Rosario added.

However, there is nothing about kiwi specifically that will lower blood sugar.

“It’s important to understand that a diet rich in fiber—such as the fiber found in kiwi—is associated with improved health outcomes and lower risk of disease,” said Abby Langer, RD, a Toronto-based dietitian and founder of Abby Langer Nutrition.

Antioxidants in Kiwi May Support Healthy Blood Sugar

Kiwis also contain antioxidants, including vitamin C, which may benefit blood sugar regulation, Del Rosario said. “However, more evidence is needed to support this claim,” she added.

Pairing kiwi with protein and fat will also help stabilize your blood sugar after a meal. For example, Rumsey said, eating kiwi with Greek yogurt and nut butter may help blunt the spike in blood sugar.

Should Anyone Avoid Kiwi?

Adding kiwi to your diet is generally safe, but remember that overeating any one food is a bad idea. Eating too much kiwi can lead to digestive issues such as bloating, diarrhea, or vomiting.

“Only one in 10 of us even gets the recommended amount of fruit and vegetables in the first place. If you like kiwi, enjoy them,” Del Rosario said.