Is Kiwi Fruit Good For Losing Weight
When you’re looking for a nutritious snack to fulfill your sweet appetite, there are many juicy, delectable fruits to pick from. However, like other people, you may develop a weekly routine of topping your supermarket cart with the same kind of fruit, such as oranges, bananas, or apples.
If you’re growing tired of the same old thing, it’s time to try something new. It’s also worth trying the kiwi fruit if you haven’t previously.
Kiwi and Its History
- Typically smaller than an orange or apple, kiwis are little fruits. Don’t be fooled by its size, though. A great provider of nutrients, kiwis are also bursting with flavor.
- With their brown, fuzzy skin, bright green color, and tiny black seeds, kiwis are easy to identify in a crowd, even if you have never eaten one.
- Known by several names, including kiwifruit, Chinese gooseberry, or yang tao, kiwi originated in northern China and was primarily consumed for its therapeutic properties. Only in the early 1900s did kiwis make their way from China to New Zealand and start to be grown there.
Is Kiwi Good For Weight Loss?
- They include more water, more fiber, and less calories. As a result, they make a great snack or breakfast smoothie.
- Because kiwis are high in vitamin C, they are the solution to weight reduction. Blood pressure, cholesterol, immune system function, and gastrointestinal health are all regulated by vitamin C.
- The metabolism of fat also depends on it. All of these things should be taken into account before starting a weight-loss program.
- Meals high in dietary fiber promote fullness and facilitate digestion, which helps people lose weight. Due to their low GI, kiwis are a fruit that releases their sugar gradually. Because of this, kiwis can control blood sugar levels, minimizing unpredictable surges.
- Both soluble and insoluble fiber are present in kiwis: soluble fiber, which is a gel-like substance that traps bile acid and lowers blood cholesterol, and insoluble fiber, which is found in the seeds, give them volume, and makes it easier for the feces to pass through the digestive system. Actinidin, an antioxidant, is part of kiwis and helps break down proteins in the body. It can help people with a slow digestive tract, so it can be a great ally when dieting.
Nutritional Value Of Kiwi Fruit
As a point of reference, take note of the nutritional profile of 100g of raw kiwi fruit with an estimated 2000 calories per day.
| Nutrient | Amount Per 100g | Percentage of Daily Value (DV) |
| Calories | 61 kcal | 3% |
| Carbohydrates | 14.97g | 5% |
| Dietary Fibre | 3.0g | 12% |
| Sugars | 9.0g | – |
| Protein | 1.14g | 2% |
| Vitamin C | 92.7mg | 155% |
| Vitamin K | 40.3µg | 50% |
| Vitamin E | 1.46mg | 7% |
| Potassium | 312mg | 9% |
| Folate | 25µg | 6% |
| Vitamin A | 87IU | 2% |
Kiwi Fruit’s Role in Weight Loss
A single kiwi fruit can give you the energy you need to start the day or sustain you until lunch. High in vitamins and minerals, kiwi fruit is naturally low in calories. It also contains dietary fiber, which prolongs the time it takes for food to be digested in the stomach, preventing overeating or unhealthy snacking between meals. Rich in vitamin C, kiwi is a healthy way to enjoy your favorite flavors while losing weight.
Benefits Of Kiwi Fruit
- Improves Respiratory Health
- Helps With Digestion and Constipation
- Plays a Role in a Healthy Heart
- Promotes Bone Health
- Contains Possible Anti-Cancer Properties
- Supports Eye Health
- Enables you to Get Better-Quality Sleep
- Promotes Healthy Weight Loss
- It Helps To Reduce DNA Damage
- Helps Reduces Inflammation
Improves Respiratory Health: Kiwi is an excellent source of vitamin C, an immune-boosting and potent antioxidant. However, in addition to boosting immunity, vitamin C may also help with breathing and lessen asthma symptoms. In one study, eating four fresh golden kiwis a day was linked to fewer symptoms of respiratory tract infections.
Helps With Digestion and Constipation: Since kiwis are high in fiber, eating two of them a day may also aid with constipation and digestion. Additionally, it can help those with inflammatory bowel disease or irritable bowel syndrome by improving their overall digestive function.
Plays a Role in a Healthy Heart: If you are searching for natural solutions to help decrease high blood pressure (hypertension), kiwis are a great option since they are a good source of potassium. In one study, researchers discovered that eating three kiwis a day helped decrease blood pressure, however eating less may still have positive effects. They linked the drop to a bioactive ingredient in the fruit.
Dietary fiber from kiwis can also lower triglycerides, which is good for your heart. People who ate two to three kiwis a day had a 15% lower triglyceride level than those who didn’t, according to research.
Promotes Bone Health: Additionally, the vitamin K in kiwis supports stronger, healthier bones. A lack of vitamin K causes bones to become weaker and raises the risk of fractures and diseases that affect the bones, such as osteoporosis.
Contains Possible Anti-Cancer Properties: Your plate must contain any meal that lowers your chance of developing cancer. Like many other fruits, kiwis are rich in antioxidants that help shield your body from free radicals, which have been connected in observational studies to cancer. In addition to promoting good intestinal function, kiwi fiber may reduce the risk of several types of cancer.
Supports Eye Health: According to a study, lutein, which is found in kiwis, can shield the eyes and lower the risk of age-related vision loss.
Helps You Get Better-Quality Sleep: Are you having trouble falling asleep? You don’t need to use over-the-counter sleeping pills. Unexpectedly, kiwifruit includes serotonin, a hormone that might make you feel drowsy. An hour before bed, eating two kiwis might help you get to sleep more quickly and remain asleep longer.
Promotes Healthy Weight Loss: Kiwis are also an excellent snack if you’re trying to lose extra weight because they’re quite low in calories (around 44 calories per) and include some fiber. When craving something sweet but without wanting to overindulge in junk food like cake, ice cream, or cookies, you can eat a kiwi.
It Helps To Reduce DNA Damage: An imbalance between your body’s antioxidants and free radicals leads to oxidative stress. This process has the ability to break DNA strands. This may lead to difficult-to-diagnose or treat health problems.
Helps Reduce Inflammation: Additionally, the antioxidants in kiwi fruit can help reduce inflammation in all parts of the body. Chronic conditions including diabetes and heart disease have been linked to inflammation.
Risk Of Kiwi Fruit
- A rash that appears on any area of the body
- Itching or twitching in the oral cavity
- swelling of the lips, throat, or face
- Breathing problems
- Having severe asthma
- ache in the abdomen
- Feeling queasy and throwing up
- Shock from anaphylactic reactions
Strategies for Including Kiwi Fruit in Your Daily Diet
- Kiwi At Breakfast
- Kiwis For Snacking
- Kiwi Smoothies
- Kiwi Salad
- Kiwi Chutney
- Kiwi Lassi
Summary
This post should have made clear the significant health benefits of kiwis and encouraged you to give them a try. Kiwi fruit is a potent tool in the fight against obesity. It has various health advantages, is low in calories, and has cleansing properties of its own. Kiwi fruit should thus be a high priority in your diet if you’re looking for easy, quick solutions to reduce weight.
If you have any questions about how to eat kiwi fruit for the best health, you should also speak with a competent dietician or nutritionist. In addition to kiwis, they may help you create a nutritious diet that includes everything you need for good health!
FAQ’s
What time of day is ideal for eating kiwis to lose weight?
Yes, your goals will determine when you should consume kiwis. In order to optimize its weight reduction potential, eating kiwis in the morning can assist increase metabolism and regulate caloric intake throughout the day.
Does Kiwi Burn Belly Fat?
Kiwi is said to be a fantastic way to burn abdominal fat and is a citrus fruit that is strong in vitamin C. This fruit is tasty and nutritious, and many people enjoy it. More quickly than any other alternative diet, kiwi fruit’s consumable acid burns fat. Kiwi also helps in retaining fluids.
Is Kiwi High in Sugar?
Kiwis, also referred to as kiwifruits, are low in sugar (only 6.7 g per fruit) and high in vitamin C. Kiwis, which have a low GI and high fiber content, help to decrease the absorption of sugar.
Can I Lose Weight Eating Kiwi Fruit by Itself?
Although you may include kiwi fruit in your diet to help you lose weight, it’s crucial to keep in mind that no one meal can make you lose weight on its own. It’s also critical to maintain proper hydration and engage in frequent exercise.
References:
- Prathyusha, R. (2023, July 3). Kiwi Fruit Benefits for Weight Loss: Nutritional facts. Kolors Healthcare India. https://www.kolorshealthcare.com/blog/kiwi-fruit-benefits-for-weight-loss/
- Higuera, V. (2024, November 27). All About Kiwi: Nutrition Facts, Health Benefits, Risks, Recipes. EverydayHealth.com. https://www.everydayhealth.com/diet-nutrition/diet/what-kiwi-nutrition-health-benefits-risks-recipes
