The Shift from Whole Kiwis to Juice: What You Need to Know
Kiwis are often hailed for their incredible nutritional value, but switching from munching on the whole fruit to guzzling juice brings new health concerns. Sure, kiwi juice has some great goodies packed in, but the juicing process can also pose some challenges, especially when it comes to keeping your blood sugar in check. So, if you’re looking to use kiwis for better health, it’s crucial to know the pros and cons of juicing.
Drinking kiwi juice can offer some real benefits. For starters, a single kiwifruit is nearly enough to provide your daily Vitamin C needs (around 64 mg), a vital nutrient for collagen creation that helps the skin stay firm and resilient, plus it plays a big role as an antioxidant.
The Good and the Bad of Drinking Kiwi Juice Daily
1. Antioxidant and Immune Support
The high levels of Vitamin C in kiwis work wonders as powerful antioxidants. They help keep your immune system strong by fighting off free radicals—those pesky unstable molecules that can lead to serious illnesses like cancer and heart disease. Plus, other plant compounds in kiwis—such as polyphenols and carotenoids—up the ante even more against cellular harm.
2. Better Digestion
Ever heard of actinidin? This special enzyme in kiwis aids in breaking down proteins and can boost digestion. According to nutritionist Roxana Ehsani, adding kiwi to your meal can help you digest plant-based proteins—like tofu, peas, and quinoa—more quickly and easily.
3. Heart Health Enhancement
The entire fruit contributes to improving heart health by lowering blood pressure and cholesterol levels, thanks to its potassium and fiber. However, through the juicing process, much of the fiber is stripped away. Opting to blend the whole fruit (including the skins) helps keep that fiber, which is critical for cleaning out excess cholesterol. The potassium also helps dilate your blood vessels, keeping your blood pressure in check.
4. Caution with Blood Sugar Levels
Now, here’s where you need to tread carefully with kiwi juice—consuming it can spike blood sugar levels significantly. While a single kiwi packs just a bit over 6 grams of natural sugar, commercial kiwi juices often add a mountain of sugar. Take, for example, certain kiwi-apple drinks boasting 27 grams of sugar in just one serving, which is over the American Heart Association’s common recommendation of 25 grams for women! If you’re watching your blood sugar, Ehsani suggests cutting back on how much you drink and only consuming it when your blood sugar dips. Pair it with a fiber and protein-rich meal to slow down absorption too.
Getting the Most from Your Kiwi Juice
For those wanting to include kiwi juice as part of a balanced diet, it’s generally best to stick to about 8 ounces of 100% fruit juice daily. For a healthier option, nutrition experts Mok and Ehsani recommend blending the whole fruit with some water. This ensures you still get all those beneficial fibers that are sometimes lost in traditional juicing, which are essential for gut health, balanced blood sugar levels, and even weight management.
In a nutshell, munching on the whole fruit provides much better health benefits than juicing it, as it retains the crucial fiber structure. By choosing whole or blended kiwis instead of commercial juice, you’re able to reap the antioxidant and digestive benefits while keeping your blood sugar nice and steady.
