Kiwi fruit is an energizing food that offers a wealth of nutrients, such as vital vitamins, minerals and fiber. Not are kiwis low, in calories but they also provide numerous health advantages. Are you curious if kiwis can aid in weight loss? Keep reading to uncover the benefits of consuming kiwi and learn how you can easily include it in your diet.
Can Kiwi Help With Weight Loss? Kiwi is an ideal part of a low-fat diet, but can it help you lose weight? Kiwi is emerging as a top fruit for enhancing a healthy weight loss strategy, thanks to several key elements listed here:
How Many Kiwis A Day Should I Eat To Lose Weight?
Incorporating one or two kiwis into your diet can aid in weight management due to their high fiber content and low calorie count. However it’s important to note that achieving weight loss goals also relies on maintaining a rounded diet and an active lifestyle. Including kiwifruit as part of an eating plan, coupled with regular exercise is recommended. It’s always advisable to seek personalized guidance, from a healthcare professional.
How Does Kiwi Help With Weight Loss?
Fibre Content
Kiwi is rich in both insoluble and soluble fibre. The insoluble fibre found in the seeds increases stool bulk in the gut, while the soluble fibre intercepts bile acids, helping to lower blood cholesterol. These types of fibre work in synergy to promote a beneficial gut microbiome in the small intestine, which can help prevent cravings and overeating, and even stabilise mood swings.
Vitamin C
Research has indicated that individuals who lack vitamin C may face challenges when it comes to shedding body fat. On the hand those who have an adequate amount of vitamin C can effectively burn fat during exercise with a potential increase of up to 30% compared to individuals with insufficient vitamin C levels. Although the connection, between vitamin C and weight management is not entirely clear there is indeed a correlation.
Low Glycaemic Index
Kiwifruit has a low glycaemic index (GI), which means it’s digested and absorbed gradually into the bloodstream, preventing sudden spikes in blood sugar levels. Eating foods with a low GI index is good for your health, as a diet rich in low GI foods is more effective for weight management.
On the side consuming a diet with a high glycaemic index can heighten the likelihood of various cancer types such as breast, prostate, colon and pancreatic. It also raises the risk of developing type 2 diabetes and cardiovascular disease by placing strain on cells responsible, for producing insulin.
Hydration
Kiwi is a delicious fruit that is over 90% water. This high level of hydration, combined with the high fibre content, promotes a feeling of satiety with minimal calorie intake. In addition, the extra hydration helps to promote regularity of digestion in a natural way.
Are There Any Scientific Studies?
Research has indicated that incorporating kiwi, into your diet might support weight loss efforts. Consuming Golden Kiwi has been shown to decrease body fat and enhance blood pressure levels among individuals who’re overweight. The substantial amount of water and fiber found in kiwis can contribute to a feeling of fullness while consuming calories. It’s important to note that for optimal weight loss results it is recommended to substitute calorie, nutritionally deficient foods with kiwi.
Nutrients
The kiwi is considered to be one of the most nutritious fruits in the world. It’s unusual to find such an array of beneficial elements in a single fruit, while maintaining a minimal calorie count. In particular, the skin (which is edible) of a kiwi contains 15 times more antioxidants than the flesh.
Antioxidants are essential for safeguarding your cells against the effects of free radicals. These destructive molecules have been associated with severe illnesses like cancer, heart disease, diabetes and others in addition to their contribution, to the aging process. Kiwi fruit is a provider of:
- Beta-carotene
- Chlorophyll
- Dietary fibre
- Vitamins – E, A, C, B
- Minerals – Potassium, Calcium,
- Magnesium, Copper, Iron, Manganese
It’s truly fascinating that this list includes the nutrients we currently know about in kiwi. However there are still aspects of kiwis composition that remain unexplored. This means that there may be nutritional benefits of kiwi yet to be discovered. Despite having a rich profile kiwi is not high, in calories. A single kiwi contains 60 calories, zero fat, 1 gram of protein and a good amount of fiber. In fact one kiwi provides 10% of the recommended daily intake of fiber.
Kiwi Fruit Nutrition
Kiwis belong to the berry family like strawberrys. New Zealand is the leading producer of kiwis, although they’re also grown in the United States. The two most popular varieties of kiwi are:
Golden Kiwi: Characterised by a bright yellow seed and smooth brown skin. Its flavour is a mix of strawberry and mango.
Fuzzy Kiwi: has a green inside and a brown fuzzy outside. It has a tart, sour taste and is the most popular kiwi on the market.
Kiwi berries have become increasingly popular because of their growth and convenience (you can eat the skin!). They are the same size as a large grape and have a nutritional profile similar, to that of kiwis. These berries are bursting with flavor. Not only do they taste delicious but they also provide incredible health benefits.
Top Ways To Add Kiwi To Your Meals
While there are many ways to incorporate kiwi into different recipes, the most popular method is to eat it raw for a delicious, nutritious treat. First, cut the kiwi in half and scoop out the juicy green flesh with a spoon. You can also eat the berries with the skin on.
Other great ways to add kiwi to your daily diet include:
- Fruit Crumble – Mix kiwi with maple syrup, flour, oat-based muffin mix and a pinch of brown sugar to make a delicious tropical fruit crumble.
- Smoothie – Add kiwi to your morning fruit smoothie for an extra nutritional boost.
- Parfait – Combine kiwi with Greek yoghurt and top with crunchy granola or nuts for a delicious snack.
- Tropical Salsa – Make a fruity salsa to accompany fish by blending kiwi with mango, red onion, lime juice and fresh coriander.
- Fruit Blends – Add kiwi to your fruit blends to enhance the flavour.
How Much Does Kiwi Cost?
The price of kiwis can fluctuate based on factors like where you are the time of year whether they’re organic and where you buy them. Typically regular kiwis in the United States range from about $0.25 to $0.75 each. Organic kiwis might be a bit pricier. Prices could be lower during peak seasons. If you’re, in a country that grows kiwis locally. To get the accurate and current prices it’s best to check out local supermarkets or online grocery stores.
Kiwi Nutritional Benefits
As well as reducing fat and helping you lose weight, kiwi has many other health benefits:
Digestive Health
Bowel issues that people commonly experience are often a result of inflammation, poor digestion and slow bowel movements. Kiwi fruit is known for its ability to reduce problems like constipation, irritable bowel syndrome (IBS) diarrhea and bloating due, to its anti inflammatory properties and high fiber content. Additionally kiwi fruit contains actinidin, an enzyme that effectively breaks down protein.
A 2019 research article in the Journal of Nutritional Science highlighted the beneficial effects of kiwi on gut health. The study looked at the effects of eating 3 kiwis a day for a month. The results showed that participants who ate kiwi had significantly better stool regularity and less abdominal pain at the end of the study.
Improve Immune Function
Kiwi is rich in vitamin C. This nutrient is essential for several body functions, including:
- Supporting effective immune function
- Healing wounds
- Tissue development
- Improving iron absorption
- Powerful antioxidant
It’s worth mentioning that vitamin C is a type of vitamin that dissolves in water. So your body can absorb it effectively when your stomach is empty. To ensure the absorption its recommended to take vitamin C in the morning about 30 minutes before having any food.
Heart Wellness
It’s well known that eating fruit and vegetables is good for your heart. This is because fruit and vegetables are high in fibre, low in fat and low in calories compared to many other foods. Adding kiwi to your diet follows the same principle. Research suggests that kiwi may help lower blood pressure and reduce the likelihood of heart disease and stroke.
Recent studies have revealed that kiwi has the ability to hinder an enzyme known as angiotensin converting enzyme, which’s responsible for increasing blood pressure. This effect is similar, to how antihypertensive medications (ACE inhibitors) regulate blood pressure.
Potential Adverse Reactions To Kiwi
Although the health risks associated with eating kiwi are usually low, it’s important to be aware of the possibility of an allergic reaction:
- Inflammation of the mouth, lips or tongue
- Throat irritation or itching
- Difficulty swallowing or breathing
- Stomach pain, cramps or bloating
- Nausea
- Skin irritation such as hives, eczema, or a rash
Allergies can occur during adolescence or early adulthood. Its also possible to develop them later in life. This means that there is always a chance of developing an allergy to kiwi at any point, in life.
Who Should Avoid Eating Kiwi?
People who should avoid eating kiwi include those with a known allergy to kiwi, as it can cause reactions ranging from mild oral allergy symptoms to severe anaphylaxis. People with a latex allergy may also need to avoid kiwi due to the possibility of cross-reactivity. In addition, people with kidney problems or taking blood thinners should consult a doctor before eating kiwi as it is high in potassium and may affect blood clotting. Pregnant women and people with gastrointestinal problems should also use caution when consuming kiwi.
Frequently Asked Questions
Are there any specific kiwi-based diets for weight loss?
While there aren’t any diets centered around kiwi incorporating kiwi into a well rounded diet can have advantages because of its nutritional value and low calorie content.
What is the best time to eat kiwi for weight loss?
Eating kiwi as a snack or as part of a balanced breakfast can help with weight loss by controlling hunger and providing essential nutrients.
Does the sugar in kiwi hinder weight loss?
Kiwi does have some sugars but they are not present in significant quantities. The fiber found in kiwi helps to maintain a balance with its sugar content making it a suitable choice, for those following weight loss diets.
Can kiwi smoothies help with weight loss?
Yes, kiwi smoothies can help you lose weight, especially when mixed with other low-calorie, high-fibre fruits and vegetables.
Are green or gold kiwis better for weight loss?
Both green and gold kiwis are great, for losing weight. They share nutritional qualities but their taste and texture may vary slightly.
Conclusion
Consider adding kiwi to your healthy diet, as it is one of the most nutritious foods on the planet and is an important part of your healthy weight loss journey. Not only are kiwis low in calories, but they are also packed with nutrients such as fibre, vitamins, minerals and even antioxidants, which can help prevent many diseases.
Not are these fruits incredibly tasty but they also offer a seamless way to add them to your everyday meals (, like a delightful fruit salad!). So when you head out to the grocery store time grab some kiwis or kiwi berries and experience all the advantages they bring.. If you happen to live in a suitable climate why not try growing your own kiwi tree and relish the joy of picking your very own fresh kiwis at no cost?
Sources
- Richardson, D.J., Ansell, J., & Drummond, L. (2018). The nutritional and health attributes of kiwifruit: a review. European Journal of Nutrition, 57(8), 2659–2676. Read Article.
- Johnston, C.S. (2005). Strategies for Healthy Weight Loss: From Vitamin C to the Glycemic Response. Journal of the American College of Nutrition, 24(3), 158–165. Read Article.
- Turati, F., Galeone, C., La Vecchia, C. (2019). Glycemic Index, Glycemic Load and Cancer Risk: An Updated Meta-Analysis. Nutrients, 11(10), 2342–2342. Read Article.
- Boland, M.J. (2013). Kiwifruit Proteins and Enzymes. In: Bioactive Foods in Promoting Health (pp. 59–80). Elsevier. Read Article.
- Eady, S.L., Wallace, A., Butts, C.A., Hedderley, D., Drummond, L., Ansell, J., & Gearry, R.B. (2019). The effect of ‘Zesy002’ kiwifruit (Actinidia chinensis var. chinensis) on gut health function: a randomised cross-over clinical trial. Journal of Nutritional Science, 8. Read Article.
- Hettihewa, S.K., Hemar, Y., & Rupasinghe, H.P.V. (2018). Flavonoid-Rich Extract of Actinidia macrosperma (A Wild Kiwifruit) Inhibits Angiotensin-Converting Enzyme In Vitro. Foods, 7(9), 146–146. Read Article.
Paul Piepenbrok is a Registered Dietitian Nutritionist with over 12 years of experience. He specializes in the health sciences and writes extensively about nutrition and chronic disease. He holds a Master of Science degree in Human Nutrition and has completed post-graduate work in the Nutrition Sciences. The author has experience working in various healthcare settings, including hospitals, nursing homes, and public health departments. They have worked as a Health Facility Surveyor and a WIC Program Manager in Plano, Texas. Before becoming a full-time freelance writer, they successfully operated a telehealth wellness clinic, assisting clients in achieving their health goals, including weight loss, blood sugar control, liver function improvement, and overall health enhancement.
Brittany Hernandez specializes in assessing supplements, health technologies, and applications. She continually enhances her skills as a health copywriter. With a Bachelor's degree in Translation and Communication and a background in linguistics, Brittany is skilled at converting complex research into accessible, high-quality content. She is highly regarded in the health industry for her keen eye for detail and ability to identify high-quality health and wellness products.
