People who watch their blood sugar often hesitate before eating fruit. But not all fruits rank high on the glycemic index. Kiwifruit is one of the best-known examples of a low-GI fruit.
As life expectancy approaches 100 and interest in healthy aging grows, foods that can be eaten easily every day, such as kiwifruit, are drawing attention. Balanced nutrition becomes more important with age, as muscle mass declines and physical function tends to weaken.
According to a consumer spending analysis released by KB Kookmin Card in April, hospital and pharmacy spending accounted for about 38% of total spending by customers aged 65 and over. By number of transactions, it ranked second at 25%, behind restaurants at 38%. The figures show that health care is one of the main concerns among older consumers.
From Vitamin C to Gut Health: One Kiwi a Day
Kiwifruit contains a range of nutrients, including vitamin C and dietary fiber. Zespri SunGold Kiwifruit contains 152 mg of vitamin C per 100 g, meaning a single piece covers an adult's recommended daily intake of 100 mg. Vitamin C is a nutrient needed for normal immune function and antioxidant activity.
Green kiwifruit contains dietary fiber and actinidin, a protein-digesting enzyme, which can aid digestion and bowel movements. Dietary fiber supports intestinal movement and slows the digestion and absorption of carbohydrates. Green kiwifruit has a glycemic index of 51, within the threshold for low-GI foods of 55 or below. Its effect on blood sugar, however, can vary depending on how much is eaten and on an individual's health condition.
Park Min-soo, a family medicine specialist at Seoul ND Clinic, said kiwifruit is "a nutrient-dense fruit that provides a balanced supply of nutrients such as vitamin C and dietary fiber that are hard for people today to get enough of in daily life." Park added that it "is worth noting because an achievable habit of eating one a day can help supplement nutrition across a wide range of ages, from children to older adults."
Tofu for Muscle, Salmon for Blood Vessels: Protein Matters Too
Protecting muscle, which gradually declines with aging, requires adequate protein intake. Tofu is one of the most familiar plant-based protein foods available in everyday meals. According to the Rural Development Administration's national standard food composition table, 100 g of tofu contains about 9.62 g of protein, along with essential amino acids and minerals such as calcium and iron.
Tofu has a soft texture that makes it easy to chew, and it can be used in a wide range of dishes, including stews, soups and braised preparations. Its relatively low saturated fat content also makes it suitable for adding protein to a diet.
Salmon offers both protein and omega-3 fatty acids. The EPA and DHA in salmon are involved in managing blood triglyceride levels and maintaining normal bodily function, and DHA in particular is a key component of brain cell membranes. Salmon also contains vitamin D, which is needed for calcium absorption and bone health, and astaxanthin, the compound behind the fish's distinctive red color, is known as an antioxidant.
