Health, food, and fruit are the three things in your life. The reason behind it is that food can help you to live, and fruit can make you a healthy person. So, these three are all interconnected.
So, when choosing ketogenic diet foods, you need to think about fat because it is the main thing. The first rule of the ketogenic diet is to limit carbohydrates and eat foods high in fat levels.
Now, a question in your head may come: whether eating fruits can be included in the keto diet? The same question came to my mind when I was on my keto diet. This thought came to my mind because I had cravings for fruits.
However, people may be curious to know that “is kiwi keto friendly?”
I better suggest you look upon this article because you can get all of your questions answered here elaborately.
Table of Contents
The Moment When A Food Becomes Keto Friendly
The ketogenic diet’s purpose is to get your body into ketosis. In ketosis, fat burns as a primary fuel. It means taking about 75% from fat, 20% from protein, and 5% from carbohydrates.
For most people, carbohydrates are 20 to 50 grams each day. However, this amount varies based on some factors.
If I give an example, I can say that people who exercise frequently may be able to take in more carbohydrates.
On the other hand, fiber is often left out of this calculation. It is because it does not absorb the way other nutrients do.
Detailed Information About Kiwi
You all know that kiwi is a fruit, but do not know more than that. In this section, you will come to know something more about kiwi fruit.
Kiwi is known as kiwi fruit or Chinese gooseberry. Actinidia Deliciosa is the scientific name for the kiwi fruit. It is an oval-shaped berry with a fuzzy texture from the outside.
Kiwi is native to central and eastern China. However, it is famous all around the world. Kiwi fruit usually grows on woody vines.
Kiwi vines are grown commercially in many other areas with suitable heights and temperatures. Kiwi plants prefer heights between 600 and 2000 meters. Moreover, when it grows up as a bush, it can reach 30 feet.
People can take raw or cooked kiwi fruit. They can use the juice of kiwi to soften meat. The taste of kiwi fruit is slightly acidic.
In addition, kiwi contains many vitamins and minerals, including vitamin C, vitamin K, vitamin E, folate, and potassium. They are high in antioxidants and a good source of fiber as well.
Fruits: Whether To Eat On Keto Diet Or Not?
As you know, kiwi is a fruit; a question can come that can I take fruit in a keto diet? In this section, I will give you the answer to your question.
Fruits contain natural sugars, which contribute to an individual’s daily carbohydrate intake. People who are on the keto diet can take some fruits.
However, a person must be careful of the type and amount of fruit they eat to stay in their macronutrients. The daily carbohydrate limit for a keto diet should not go beyond carbs from fruits.
Not all fruits have the same amount of carbohydrates and fiber. Those fruits high in sugar and low in fiber are not suitable for a keto diet.
Now, you may be interested in the number of carbs and fiber in Kiwis. Moreover, you may be curious to know “is kiwi keto friendly?”
However, fruits with lower sugar content and higher fiber content are appropriate for a keto diet. Yet, people should take those fruits in moderation.
Fiber is a vital component of the keto diet. A human body cannot digest fiber. That is why you can use fiber-rich fruits to calculate the net carbohydrates by subtracting the total carbs from fiber.
A person on a keto diet should keep total carbs under 20 grams. Fruits high in fiber have fewer net carbohydrates. So, people can use them for a keto diet.
Carbohydrates In Kiwi
Just like other foods and fruits, kiwi has carbohydrates in them. However, the amount of carbs depends on the size of the meal that you are taking.
There are 15 grams of total carbs in a 100g kiwi. It means it is around 1 and 1/4 of kiwi fruit.
Moreover, what about kiwi’s net carbs? The same serving size means a 100g Kiwi fruit contains 12 grams of net carbohydrates.
You can get this amount by subtracting the total amount of carbs which is 15 grams, from the amount of fiber which is 3 grams. So, the net carbs of kiwi are 12 grams.
Carbohydrates In One Kiwi Fruit
If you eat one kiwi fruit, it may get you out of ketosis. One kiwi has 10 grams of total carbohydrates and 7.9 grams of net carbohydrates.
Carbohydrates In A Half Kiwi Fruit
A half kiwi can be a good option for a keto diet. There are 5 grams of total carbohydrates and 3.9 grams of net carbohydrates in a half kiwi fruit.
Carbohydrates In Kiwi Slices
How many carbohydrates are there in a piece of kiwi fruit? There are 0.98 grams of total carbohydrates and 0.77 grams of net carbs per kiwi slice.
Nutritional Facts Of Kiwi
The complete macronutrients for a single kiwi are as follows:
- Calorie: 42 kcal
- Total Fat: 0.4 grams
- Protein: 0.8 grams
- Carbohydrates: 10 grams
- Fiber: 2.1 grams
- Sugars: 6.2 grams
- Sodium: 2.1 milligram
- Potassium: 215 milligram
Suppose you get a chance to eat kiwi fruit while on the keto diet, and you will get numerous health benefits. Despite their small size, kiwis are high in antioxidants like vitamin C, which can help the body fight inflammation and improve immune function.
Kiwi has calcium, manganese, and phosphorus, which are beneficial to bone health. There are other vitamins and minerals like Vitamin E, folate, and zinc in kiwi fruit.
Is Kiwi Fit For Keto?
Now you know that one kiwi fruit has 42 calories, 0.8 grams of protein, 0.4 grams of fat, 10 grams of carbohydrates, and 2.1 grams of fiber. It indicates that one entire kiwi contains 7.9 grams of net carbohydrates.
Furthermore, the kiwi fruit is high in glucose and fructose sugar. According to some studies, fructose and glucose stimulate the rapid buildup of glycogen in the liver.
This glycogen production goes against the keto diet’s primary goal. The keto diet reduces all glycogen storage to force the liver to produce ketones.
As a result, foods high in fructose and glucose may not be keto friendly. However, if a person takes a moderate amount of these sugars, that is acceptable on keto. So, kiwi is partially or roughly keto friendly, as it has high fructose and glucose content.
So, in keto, you can eat kiwi fruit in moderation. So the answer to the question “is kiwi keto friendly?” is yes, but only when you take it in moderation.
The Ways To Avoid Overeating Kiwis
You know that you can eat kiwi fruit in your keto diet, but you will have to control yourself in taking kiwis. You can follow some tips which will help you avoid eating too many kiwis.
The tips are given below:
- Firstly, plan by yourself how many kiwis you are going to eat.
- Secondly, place the scheduled amount of kiwis in a bowl and hide the rest of the kiwis.
- Thirdly, do not eat while doing other things, for example, watching TV.
- Lastly, if you cannot control yourself, do not buy them.
Health Benefits Of Kiwi Fruit In Keto Diet
You can eat kiwi fruit in ketosis because it has some benefits. The benefits are given below:
Vitamin C is in large numbers in kiwis, which aids in absorbing iron. As a result, it stops iron shortages and lowers the risk of anemia.
Reduces The Period Of Cold
Upper respiratory illnesses, such as the common cold, become less severe if you take kiwi.
Heart Health Benefits
Kiwi is the best fruit for preventing strokes because of its low sodium and high potassium content. This fruit’s fiber content helps in reducing cholesterol. Choosing kiwis over other foods is an excellent thing to protect your heart.
Beneficial To Digestive Health
Kiwi’s soluble and insoluble fiber content aids digestion in numerous ways. Dietary fiber helps digestion by reducing waste movement time and encouraging the growth of good bacteria.
Helps With Healing Wounds
Vitamin C and vitamin K are essential for healing wounds. Both vitamins are present in adequate numbers in kiwi fruit.
Side Effects Of Kiwi Fruit
Besides, there are some side effects of kiwi. The side effects of kiwi are given below:
Except for those who face an allergy after taking kiwi, kiwi is safe for most people to take daily. People allergic to kiwi may suffer from difficulties in swallowing, vomiting, and hives.
Moreover, in some cases, kiwis can decrease blood clotting, thin the blood, or increase bleeding, making bleeding conditions worse. You should avoid eating kiwis if you have a bleeding disorder or are going to have surgery.
Some Recipes With Keto Kiwi
There are some keto recipes with kiwi fruit that you can try on your keto diet. The recipes are given below:
Smoothie With Kiwi And Avocado
This avocado and keto kiwi smoothie are best for a quick breakfast or a refreshing drink on a hot summer day. To make this smoothie, you have to have the following ingredients in hand:
- One kiwi fruit
- A half avocado
- Almond milk 125 ml
- One Vanilla Protein scoop
- MCT oil one tablespoon
- Cubes of ice
- One pinch of Himalayan sea salt
It is easy to make. You need to put everything in a blender machine and blend it. After making the smoothie, you can freeze it for another day.
Cocktail With Kiwi Cucumber Gin
This sugar-free, low-carb Kiwi Cucumber Gin Cocktail is delicious and a perfect drink. This drink tastes light and refreshing. The ingredients to make this drink is given below:
- Slices of cucumber
- Mint leaves
- Simple syrup of keto kiwi
- Juice of lime
To make the cocktail, combine 1/4 cup cucumber chunks, mint leaves, 1-ounce simple kiwi syrup, and 1-ounce lime juice in a cocktail shaker. Muddle the cucumber with a muddler for at least 30 seconds.
After that, fill the shaker with ice and gin, and shake it for at least 30 seconds. Additionally, if you shake it for a long time, you will get small pieces of ice in your drink, which are pretty refreshing.
Lastly, strain the mix and fill it in a Collins glass with water. Decorate it with a lime wedge, a long cucumber slice, or a slice of kiwi.
Frequently Asked Questions
1. Is kiwi peel safe to eat?
Kiwi peel is safe to eat. It contains more fiber, vitamin E, and folate.
2. Is it safe to eat kiwi fruit during pregnancy?
Yes, it is safe to eat kiwi fruit because it is beneficial for pregnant and nursing women.
3. Can kiwi get me out of ketosis?
No, it cannot get you out of ketosis if you take kiwi in a controlled way.
4. Is the kiwi fruit useful for weight loss?
Kiwi fruit is helpful for weight loss because it has vitamins, fiber, folate, potassium, antioxidants, low calories, etc.
5. Is kiwi beneficial to diabetes?
A big yes to kiwi because it is beneficial to diabetes.
6. Is kiwi fruit high in sugar?
No, kiwi fruit is low in sugar. The amount of sugar in one kiwi is 6.2 grams.
7. Can I eat kiwi daily?
Yes, everyone should eat one kiwi fruit daily. But if you are following the keto diet, you should take it in moderation.
8. Is kiwi beneficial to a fatty liver?
The antioxidants present in kiwi fruit can prevent fatty liver disease. So, kiwi is beneficial for fatty liver.
I have said that health is an essential thing in people’s life. So, it is a matter of concern whether a person can take fruit on a keto diet or not.
This thought may arise from the number of carbohydrates and sugar fruit contains. Moreover, a question came, “is kiwi keto friendly?”
So, I have asked you to look at this article. Here, you can get all the answers to your questions.
You only need to follow the things written here. If you follow and do according to it, you will get a better result.