Why Kiwi Helps Your Blood Sugar Stay Calm
Dietary Fibre and Organic Acids in Kiwifruit Suppress Glycaemic Response Equally by Delaying Absorption—A Randomised Crossover Human Trial with Parallel Analysis of 13C-Acetate Uptake
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Organic acids in kiwi are just as effective as dietary fiber at reducing blood sugar spikes.
Most nutrition advice focuses on fiber for blood sugar control—almost no one talks about organic acids as active players.
Practical Takeaways
Eat a whole kiwi with your breakfast toast or cereal to help prevent blood sugar spikes and crashes.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Organic acids in kiwi are just as effective as dietary fiber at reducing blood sugar spikes.
Most nutrition advice focuses on fiber for blood sugar control—almost no one talks about organic acids as active players.
Practical Takeaways
Eat a whole kiwi with your breakfast toast or cereal to help prevent blood sugar spikes and crashes.
Publication
Journal
Nutrients
Year
2022
Authors
J. Monro, Suman Mishra, Halina Stoklosinski, Kerry L. Bentley-Hewitt, D. Hedderley, Hannah Dinnan, Sheridan Martell
Related Content
Claims (6)
Drinking fruit juice means your body gets sugar (fructose) really fast because it's missing the fiber found in whole fruit, and this can overload your gut and send more sugar to your liver than eating the actual fruit.
Eating a whole kiwi with a starchy meal like pasta or rice can cut your blood sugar spike in half and reduce the overall rise in blood sugar by over 40%, thanks to the fiber and natural acids in the fruit slowing down how fast sugar gets into your bloodstream.
Eating kiwifruit can help keep your blood sugar from spiking after a starchy meal, thanks to its fiber and natural acids — each cuts the sugar peak by about 30% on their own.
If you take the sourness out of kiwi, it doesn't help control blood sugar as well—about half as much—when people eat it with a starchy meal.
If healthy people eat organic acids—like those in vinegar—along with starchy meals, their blood sugar spikes go down by about 30%.