Watermelon is a delicious summer fruit high in natural vitamins & sugar. The fruit, also called Citrullus lanatus, is a very delicious and refreshing fruit that is almost everyone's summer favorite. But it is a question to be asked: is it safe to consume for diabetics? Can diabetics eat watermelon? The diet of patients suffering from diabetes needs to be controlled, as any increase in glucose levels can cause problems in the body. Hence, any artificial sources of sugar are not allowed to be consumed. So yes, natural surgery-rich fruits like watermelon, papaya, etc., are considered safe for people with diabetes if consumed in limited quantities. However, medical research suggests eating meals rich in healthy fats, fiber, and protein in addition to watermelon and other high-GI fruits.
Can Diabetics Eat Watermelon?
The short answer is yes. Diabetics can eat watermelon as it is a fruit with a low glycemic load, and hence it serves as a tasty fruit for everyone, including people suffering from diabetes. However, diabetics should be very aware before consuming fruits with a glycemic index of around 70 or more. Watermelon has a GI of 72/100g hence should be carefully consumed. Even though it has several benefits, you should have a balanced diet with fresh fruits having a lower glycemic index than watermelon. As watermelon belongs to the family of gourds, it has good nutritional value and is also a good source of lycopene which decreases the risk and symptoms of diabetes.
Nutritional Profile of Watermelon
Watermelon is everyone's favorite fruit when summers are on. Watermelons originated in Africa a few hundred years ago. Watermelons are now grown in a great capacity in America. Watermelon is very beneficial for the body as it includes various vitamins and minerals, including:
- Vitamin C
- Vitamin A
- Magnesium
- Fiber
- Iron
- Calcium
- Potassium
- Vitamin C is very important as it is involved in the prevention of various diseases and improves overall immunity.
- Vitamin A is involved in improving eyesight, and it aids in the regulation of kidneys, lungs, and heart.
- Watermelon is also rich in fiber which improves digestive health. It is rich in water content which keeps a person hydrated.
- Watermelon contains lycopene which gives a red color to the fruit. It is a powerful antioxidant. Lycopene is found to reduce the risk of heart disease.
- The Glycemic index is the index that studies how quickly sugar enters the blood. The value ranges from 1 to 100. Glycemic load is the additional combination of the food's glycemic index and carbohydrate content.
- Watermelon has a Glycemic index of 72 but has a Glycemic load of 2/100g serving.
How much sugar is there in watermelon?
A slice of watermelon has around 17 to 18 grams of sugar. As it suggests, the fruit is loaded with water and has special electrolytes required by the body to keep the body hydrated during summer.
How much watermelon can be consumed by diabetic people?
Diabetic people can consume around 150 to 200 grams of watermelon at a time since it has a low glycemic load and consists of 70 to 80 percent of water. Excessive consumption of fruits during diabetes will eventually lead to increased blood glucose levels and various symptoms.
Also Read: The Relationship Between Blood Pressure, Heart Disease, and Diabetes
What is the best way to eat watermelon with diabetes type 2
If a person plans to add watermelon or any other fruit to their snack or meal, they should balance it with other nutrients such as protein and fat.
- The protein and fat help to slow down the absorption of carbohydrates into the blood. This property can be helpful for people who have type 2 diabetes who control their blood sugar levels through different eating patterns.
- Like any other fruit, it is usually best to eat watermelon without adding sugar, which is minimally processed. Despite this, a person can add it as a part of a fruit salad and consume the remaining part of it in a part of the larger meal.
- When eating watermelon, a person should not pair it with other foods high in GI. Instead, people should include foods such as seeds, nuts, and other sources of protein and fat.
- A foundation called the Defeat Diabetes Foundation suggests people avoid watermelon juice since it contains a high glycemic load compared to fresh and solid watermelon fruit.
Also Read: Is Peanut Butter Good for Diabetes?
Conclusion
Diabetics should consume fruits and vegetables cautiously due to their natural sugars, which can spike blood sugar levels. Pairing fruits with proteins and fats helps stabilize these levels. It's essential to consider the glycemic index (GI) and opt for fruits low in sugar and high in fiber for better digestion. Watermelon, with a GI of 72 per 100g, can be eaten in moderation. However, overconsumption of any fruit should be avoided. This blog explores whether Can diabetics eat watermelon and alternative low-GI fruits like plums, grapes, pears, and berries.
Read Also: Is Papaya good for diabetes?
Frequently Asked Questions
Can watermelon raise your blood sugar?
Yes, watermelon can raise blood sugar due to its natural sugar content, though it has a moderate glycemic index.
Which fruit is best for diabetes?
Berries, particularly blueberries, strawberries, and raspberries, are considered the best fruits for managing diabetes due to their low glycemic index and high fiber content.
What fruits should I avoid with diabetes?
People with diabetes should limit or avoid high-sugar fruits like bananas, grapes, cherries, and mangoes, and instead choose lower glycemic index fruits like berries, apples, and citrus in moderation.
Which melon is best for diabetics?
Cantaloupe is considered the best melon for diabetics due to its low glycemic index and high nutrient content.
What is the one fruit that lowers blood sugar?
Berries, particularly blueberries, are known for their ability to help lower blood sugar levels.
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