Who would have thought that a delicious fruit like a kiwi might be used to shed extra kilos? Eating kiwi for weight loss is a good option because it contains several important nutrients and is low in calories. It not only hydrates and tastes good, but it may also help you stay in shape. Eating kiwi for weight loss can be useful since it is high in fibre and vitamins. It can also help boost your metabolism, allowing you to burn calories more effectively. It also promotes satiety, helping you feel fuller for extended periods while lowering your overall calorie intake. However, be mindful while eating the fruit as overconsumption can also have side effects. This article covers everything you need to know about incorporating kiwi into your diet for effective weight management, from its nutritional benefits to creative ways to enjoy it.
What is Kiwi?
The kiwi, also known as the Chinese gooseberry, is a small fruit, usually smaller than your typical apple or orange. But don’t be fooled by its size and appearance. Kiwis are packed with a lot of flavor and are an excellent source of nutrition. The kiwi, also known as the Chinese gooseberry, or yang tao, is a small, oval-shaped fruit with fuzzy brown skin and bright green flesh dotted with tiny black seeds, as found in a study published in the European Journal of Nutrition. It originated in northern China, where people primarily consumed it for therapeutic purposes and has since become a popular fruit around the world, particularly in New Zealand, where it is often linked with the country’s national bird. Kiwis are noted for their sweet-tart flavour and distinct texture. They are high in vitamin C, K, and fibre, making them a great addition to a well-balanced diet. Recently, eating kiwi for weight loss has become a popular choice to shed extra kilos.
Kiwis were first brought to New Zealand in 1904 by a schoolteacher named Isabel Fraser, who had traveled through China and brought kiwi seeds back home with her. Once known as Chinese gooseberry, kiwis were given the name “kiwi” by New Zealand fruit exporters after the flightless kiwi birds, which are endemic to New Zealand. Botanically, kiwis are classified as berries. Actinidia deliciosa and A. chinensis are the two most commonly consumed kiwi species. The most popular type of A. deliciosa kiwi is the Hayward kiwi, a green kiwi named after a man named Hayward Wright, who popularized kiwis in New Zealand in the 1920s. Hayward kiwis are oval in shape and about the size of a large hen’s egg. They have fuzzy brown skin, green flesh, and tiny black seeds. Kiwis also come in yellow-fleshed or golden varieties (A. chinensis). The difference between green-fleshed and yellow-fleshed kiwis is that green kiwis contain a green pigment called chlorophyll, while yellow kiwis do not. It should be noted that kiwis are not the same species as kiwi berries. Even though they belong to the same plant family, Actinidia, kiwi berries are small and have edible, grape-like skin. Kiwis are larger and have thicker, fuzzy skin. The skin of most varieties of kiwi should be peeled off before you eat them. However, some people like to eat the skin of golden or yellow kiwi varieties because the skin is softer than the skin of green kiwis.
Nutritional Profile of Kiwi
Kiwis have an impressive nutrient profile. Kiwis are a powerhouse of vitamins that can help keep your heart and digestive system healthy. Eating kiwis can also increase the amount of protective plant compounds you consume. This article covers 4 health benefits of kiwi and gives you tips on how to incorporate them into your diet.
Here is the nutrition breakdown for a 3.5 ounce (100-gram) serving of the flesh of a raw, green kiwi:
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- Calories: 64
- Carbs: 14 grams
- Fiber: 3 grams
- Fat: 0.44 grams
- Protein: 1 gram
- Vitamin C: 83% of the Daily Value (DV)
- Vitamin E: 9% of the DV
- Vitamin K: 34% of the DV
- Folate: 7% of the DV
- Copper: 15% of the DV
- Potassium: 4% of the DV
- Magnesium: 4% of the DV
Kiwis are exceptionally high in vitamin C, with a 3.5-ounce (100-gram) kiwi providing over 80% of the average daily vitamin C needs. Vitamin C functions as a powerful antioxidant in the body, protecting cells against oxidative damage. It’s also involved in immune function, and your body needs it to make collagen and neurotransmitters. Additionally, kiwis contain potassium, copper, vitamin K, folate, and vitamin E, a fat-soluble nutrient with antioxidant effects that plays an important role in immune health. Kiwis are low in calories, protein, and fat, and they’re a good source of fiber.
How Kiwi Aids Weight Loss
Here’s how consuming kiwi for weight loss can help you shed the extra kilos:
Rich in Fibre
Kiwi is rich in fibre, with high amounts of both soluble and insoluble fibre, according to a study published in the World Journal of Gastroenterology. Dietary fibre aids in weight management by increasing satiety and regulating digestion. Did you know that one kiwi contains about 2 grams of dietary fibre? Moreover, it contains a natural enzyme called actinidin, which helps break down proteins. When taken, it adds weight to your food, delaying digestion and keeping you satiated for longer. This prolonged feeling of fullness helps minimise cravings and overeating since your body requires less frequent intake to feel satiated. By reducing your impulsive eating habits, you naturally consume fewer calories, which contributes to the calorie deficit required for weight loss. The insoluble fibre (found in the seeds) adds bulk and promotes stool transit through the digestive tract. Soluble fibre is a gel-like material that traps bile acid and lowers cholesterol levels in the blood. Kiwis include actinidin, an antioxidant that aids in the breakdown of proteins in the body. Because it can aid a slow digestive tract, this antioxidant is an excellent ally when dieting.
The fiber found in Kiwis can retain water and swell more than other types of fiber, like apple fiber and wheat bran, which means it’s a good choice for improving stool consistency and decreasing the time it takes for food to pass through your digestive system. Because of these qualities, kiwis may be a good choice for people who have constipation. In fact, a study in 75 people with chronic constipation found that eating two kiwis per day for 4 weeks helped improve stool consistency and frequency and helped decrease straining during bowel movements. Also, more participants were satisfied with the kiwi treatment compared with consuming psyllium husk or prunes. The kiwi treatment was also associated with the lowest rate of adverse side effects out of the three treatments.
High in Nutrients
Kiwi offer an ideal balance between low-calorie content and excellent nutritious value, making them a delicious guilt-free snack you can enjoy. While low in calories, they are high in several vitamins and minerals that enhance overall well-being. Plus, it is high in vitamin C, a strong antioxidant that helps to enhance immunity and collagen formation, as found in a study published in the journal Frontiers in Plant Science. Vitamin K, another crucial mineral, promotes blood clotting and bone health. It is also high in potassium, an electrolyte required for normal blood pressure and neurone function. Vitamin C is essential for cellular function and protects cells in the body from free radical damage. Incorporating kiwi for weight loss allows you to enjoy a nutritious and delightful treat that helps you shed weight and enhances your health.
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Kiwi fruit contains fewer calories than other fruits while being high in vitamins and minerals. Kiwi fruit contains dietary fibre. Fibre increases the time it takes for food to be digested in your stomach, which means you feel fuller longer after eating a meal. The answer to weight loss is kiwis’ high vitamin C content. It is also essential for fat metabolism. Dietary fibre-rich meals aid in weight loss by increasing satiety and helping the digestive process.
Balances your Blood Sugar Levels
Kiwi for weight loss is beneficial since it has a low glycaemic index (GI), as found in a study published in Advances in Food and Nutrition Research, which means they slowly release sugar into the bloodstream, avoiding the quick surge and subsequent crashes that are common with high-GI foods. Kiwis have a low GI, which means the fruit’s sugar is delivered gradually. This consistent delivery of sugar helps to stabilise blood sugar levels, lowering the probability of sugar cravings and overeating. Kiwi helps to regulate appetite by keeping glucose levels steady, which makes it simpler to limit portion sizes and avoid impulsive eating. Kiwis, also known as kiwifruits, are high in vitamin C and low in sugar, containing only 6.7 g of sugar per fruit.
Gives Hydration Boost
Kiwi is a natural source of hydration, with a high water content. Keeping adequate water intake is critical for successful weight management. The Jingold kiwi is a very watery fruit (about 85% of its weight is represented by water), therefore, its sugar content is low and, moreover, it contains a great deal of fibre, which is good not only for the intestines, but also has a satiating effect useful in case of diets aimed at weight loss. “Proper hydration aids in the removal of toxins from the body, promoting healthy kidney function and detoxification,” says nutritionist Alisha Jeswani. It also contributes significantly to metabolic activities such as energy production and nutrition absorption. Staying hydrated can help your body burn calories and digest nutrients more efficiently, helping you to maintain a healthy weight and overall well-being.
Additional Health Benefits of Kiwi
According to research findings, kiwis may benefit health in the following ways.
Excellent Source of Beneficial Plant Compounds
In addition to containing the antioxidant nutrients vitamin C and vitamin E, kiwis are an excellent source of plant compounds that have antioxidant and anti-inflammatory effects in the body. For example, kiwis contain carotenoids, which have health-promoting properties. These compounds include: lutein, zeaxanthin, beta carotene. Studies show that diets high in carotenoids may help protect against certain health conditions, including heart disease. A review of 69 studies found that higher dietary intake and higher blood concentrations of carotenoids, vitamin C, and vitamin E were associated with a lower risk of heart disease, total cancer, and death from all causes. Kiwis are rich in all these nutrients. Plus, a study that included data on over 17,000 adults found that those whose diets were rich in total carotenoids had a lower risk of depressive symptoms. Kiwis also contain polyphenol compounds, like caffeic acid and chlorogenic acid, which exert anti-inflammatory effects in the gut and throughout the body. Some research suggests that the total antioxidant capacity of kiwis is higher than many popular fruits, including apples, grapefruits, and pears. Oxidative stress is caused by a mismatch of free radicals and antioxidants in your body. This mechanism can potentially result in DNA strand breaking. Kiwi fruit’s antioxidants can also help decrease inflammation throughout the body.
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May Benefit Heart Health
Consuming a diet rich in vegetables and fruits like kiwis is a smart way to support heart health. Studies show that eating kiwis, specifically, could help reduce heart disease risk factors, including high blood pressure. A 2022 randomized control trial of 43 healthy participants showed their systolic blood pressure to be significantly lower after they ate 2 kiwifruits a day for 7 weeks. A 2012 study in 102 men who smoked had participants eat three kiwis per day for 8 weeks. Compared with a control group, those who did this had reductions in blood pressure and platelet aggregation, or the clumping together of platelets in the blood. Platelet hyperactivity could increase the risk of heart disease because platelets can stick to blood vessel walls, forming plaques. When this happens, it’s a condition known as atherosclerosis. People who smoke are at higher risk of plaque buildup, so eating kiwis may help prevent platelet accumulation and reduce the risk of atherosclerosis in this population. What’s more, some studies have shown that eating kiwis may help reduce total cholesterol and triglycerides and boost heart-protective HDL (good) cholesterol. More studies are needed to confirm these benefits. Research has shown that kiwis reduce blood clotting and regulate blood pressure by lowering blood fat levels. The potassium content of kiwi fruit also makes it an excellent choice for lowering blood pressure.
Excellent Source of Vitamin C
Kiwis are exceptionally high in vitamin C, a nutrient that helps protect your cells from oxidative damage and plays many other vital roles in the body. Studies show that eating kiwi can help you reach optimal blood levels of vitamin C. A 2012 study in 15 males with low vitamin C levels demonstrated that eating one kiwi per day for 6 weeks was enough to reach “healthy” vitamin C levels, while eating two kiwis per day resulted in vitamin C saturation or the highest vitamin C levels can reach. Other studies have also found that daily kiwi intake effectively increases vitamin C levels in the body. What’s more, a 2022 review suggests that the bioavailability of the vitamin C found in kiwis easily surpasses that in other fruits and effectively increases vitamin C levels in the body, making kiwis an excellent alternative to supplement pills. Maintaining optimal vitamin C levels is critical for immune function. In fact, a 2015 study showed that eating two kiwis per day for 4 weeks increased vitamin C levels and also improved the function of immune cells called neutrophils in young men with low vitamin C levels. Neutrophils are white blood cells that help protect against pathogens and infection. These cells accumulate high concentrations of vitamin C, which is thought to protect these cells and support their functioning. A small 2024 study of 20 adults with severe respiratory infections showed that 2 kiwis a day for 6 weeks replenished vitamin C levels to adequate or saturating in around 80% of the participants. There were also decreases in inflammatory biomarkers and C-reactive protein. For these reasons, eating foods rich in vitamin C, like kiwis, can help promote optimal immune function. The benefits of the fruit kiwi extend to your immune system. It's loaded with vitamin C! Hence, your body's natural defence mechanisms are powered by this superfruit. Vitamin C is essential for cellular function and protects cells in the body from free radical damage.
Other Benefits
- Improves Respiratory Health: Kiwi contains a good amount of vitamin C, which is a powerful antioxidant and an immune booster. But vitamin C doesn’t only strengthen the immune system, it may also improve breathing and reduce symptoms of asthma. One study found a link between eating four fresh golden kiwis per day and reduced respiratory tract infection symptoms. Asthma may be crippling.
- Promotes Bone Health: The vitamin K in kiwi also promotes healthier, stronger bones. A vitamin K deficiency leads to weaker bones and increases the risk of fractures and bone-related illnesses, such as osteoporosis. Another advantage of eating kiwi that often gets sidelined is strong bones.
- Supports Eye Health: Kiwi contains lutein, which research has shown can protect the eyes and decrease the risk of age-related vision loss. The antioxidants in this fruit, such as lutein and zeaxanthin, support retinal health and protect against macular degeneration.
- Helps You Get Better-Quality Sleep: You don’t have to reach for over-the-counter sleep drugs. It may come as a surprise, but kiwifruit contains serotonin, a hormone that can have a sedative effect. Eating two kiwis one hour before bed may help you fall asleep faster and stay asleep longer.
- Promotes Healthy Skin: Kiwi contains vitamin C, essential for the body’s collagen synthesis. Has your skin lost its glamour lately? Its antioxidant-rich profile, which includes vitamins C, E, and polyphenols, is highly effective.
- Benefits During Pregnancy: It's packed with folate, which supports fetal brain and spinal cord development. However, the high fibre content in kiwis ensures regular bowel movement even when you're pregnant! Kiwi benefits pregnancy? Yes, please!
How to Incorporate Kiwi into Your Diet
Here are some ways to incorporate kiwi for weight loss in your diet:
- Kiwi breakfast bowl: Start your day with a refreshing and nutritious breakfast bowl. Combine yoghurt, oats, and fresh kiwi slices. The fibre from the kiwi will keep you feeling full for longer.
- Kiwi smoothie: Blend kiwis with other fruits like berries or bananas, along with yoghurt or milk. This smoothie is a delicious and healthy way to start your day or as a post-workout snack.
- Kiwi salad: Add kiwi slices to your salads for a burst of flavour and a dose of vitamin C. Pair it with leafy greens, nuts, and a light dressing.
- Kiwi yoghurt parfait: Layer Greek yoghurt, granola, and kiwi slices in a glass. This parfait is a perfect and satisfying snack.
- Kiwi water: Infuse water with kiwi slices, lemon, and mint leaves. This refreshing drink can help you stay hydrated throughout the day.
- Kiwi popsicles: Blend kiwis with a little water or yoghurt and freeze them in popsicle moulds. A healthy and delicious treat to beat the summer heat.
- Kiwi toast: Top your toast with avocado, a sprinkle of chia seeds, and a few kiwi slices. A nutritious and satisfying breakfast or snack.
- Kiwi chia seed pudding: Combine chia seeds with milk or yoghurt and let it set overnight. In the morning, top it with kiwi slices and a drizzle of honey.
- Kiwi fruit salad: Create a colourful and refreshing fruit salad by combining kiwis with other fruits like strawberries, blueberries, and mango.
- Salsas: Use diced kiwi in your favorite salsa recipe.
- Smoothie bowls and Greek yogurt: Top smoothie bowls and Greek yogurt with sliced kiwi.
- Salad dressings: Blend kiwi into homemade salad dressings.
- Marinades: Make marinades for meat and fish with blended kiwi, Worcestershire sauce, soy sauce, garlic, and olive oil.
Potential Risks and Side Effects
While kiwi is generally safe for most people, excessive consumption or people sensitivities can lead to certain side effects:
- Some people may experience allergic reactions to kiwis, especially those allergic to latex, avocado, or bananas. Kiwi can cause allergic reactions in some people, especially if they're allergic to latex, avocado, or bananas. Symptoms can include skin rashes, itching, swelling, and in severe cases, difficulty breathing.
- Overconsumption of kiwis, especially on an empty stomach, can lead to digestive issues like diarrhoea or upset stomach.
- High fibre content, while beneficial, can sometimes cause bloating or gas in some people, particularly those with sensitive digestive systems. Obviously, fibre is good for your body and gut.
- Kiwi’s natural blood-thinning properties might interact with medications like aspirin or warfarin. Kiwifruit may also slow blood clotting in some people. You should avoid kiwi or limit consumption if you have a bleeding disorder. Talk to your doctor to see how much you can safely consume. Also, talk to your doctor before surgery to see if you should stop eating kiwi to reduce the risk of bleeding.
- The fruit is acidic.
It is important to consume kiwi in moderation and be aware of any sensitivities or allergies. If you experience any adverse reactions after consuming kiwis, it is advisable to consult with a healthcare professional for proper diagnosis and management.
Recommended Intake
While there’s no strict limit on the number of kiwis you can eat per day, it is generally recommended to consume them in moderation as part of a balanced diet. While you can enjoy more kiwis, consuming 1-2 kiwis daily is recommended to help maintain proper nutrition and health. One to two kiwis per day can be a good starting point. Eating two Jingold kiwis a day ensures proper hydration and contributes, together with vegetables and whole grains from meals, to reaching the daily fibre requirement (about 30 g per day).