Is kiwi allowed in the keto diet? It is one of the most famous fruits that are recommended to be eaten constantly due to its wonderful health benefits that far exceed other famous fruits such as apples and oranges.
In fact, it is more preferred than these fruits in some diets that aim to lose weight, but kiwi is allowed in the keto diet.
In this article, we will provide a comprehensive guide to the keto diet and kiwis.
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Kiwi and keto diets
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What is kiwi?
Before answering whether kiwi is allowed in the keto diet, we must first talk about what kiwi is?
It is an oval-shaped berry, native to central and eastern China but sold all over the world, Kiwi is superior to oranges in terms of its levels of vitamin C, It comes with an average of 64 micrograms, compared to 51 micrograms in oranges.
Kiwi is also full of other nutrients, such as calcium, vitamin E, vitamin K, and magnesium.
Kiwi is available in two types: green kiwi and golden kiwi. In the following lines, we move on to talking about the benefits of kiwi before answering the question: Is kiwi allowed on the keto diet?
Health benefits of kiwi
It treats asthma because it contains a large percentage of vitamin C and antioxidants that improve lung functions.
It improves the performance of the digestive system because it contains fibers that support healthy digestion in the body and contains a proteolytic enzyme called actinidin that helps break down protein from plant foods, meat, and animal products.
Improves blood pressure: It has been found that the bioactive substances in 3 kiwis eaten daily can lower blood pressure more than an apple a day.
It prevents blood clotting and reduces blood fat levels, Eating 2-3 kiwis daily significantly reduces the risk of blood clots.
It strengthens the immune system as it is rich in vital nutrients that help the body fight diseases and reduces the possibility of contracting colds and influenza.
It improves eyesight and prevents vision loss with age.
Kiwi offers many health benefits to the body, but does that make our answer to some people’s question: Is Kiwi allowed on the keto diet? Yes, we believe that the nutritional value is what will decide this matter.
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Nutritional value
The following statement explains the nutritional value provided by kiwi in its golden and green types, which are as follows:
- Calories
Green 61
Golden 63
- Fats
Green 52. grams
Golden 28 grams
- Proteins
Green: 1.14 grams
Gold: 1.02 grams
- Carbohydrates
Green: 14.7 grams
Gold: 15.8 grams
- Fiber
Green: 3 grams
Gold: 1.4 grams
- Sugar
Green: 9 grams
Gold: 12.3 grams
Kiwi is rich in glucose and fructose, which are enough to expel you from ketosis, which hinders the weight loss process.
Is kiwi allowed on the keto diet?
From the previous statement, we find that kiwi is a fruit rich in carbohydrates, and its content of fats and proteins is minimal, which makes it not allowed in the keto diet.
Kiwi is also a rich source of glucose and fructose, which can create an abnormal amount of glycogen in the liver and may expel you from the state of ketosis.
Hence the answer to the question: Is kiwi allowed in the keto diet? You should not stay away from it, because it will lead to exiting the ketogenic diet and will disrupt the weight loss process.
Conclusion
Thus, we have reached the end of our article on: Is kiwi allowed in the keto diet, and we hope that we have provided a satisfactory answer to this important question.