Is Watermelon Safe for Diabetics?

Imagine craving something really sweet, cool and totally refreshing on a blazing hot afternoon! Along the way you will encounter a hawker with watermelon slices for sale. Don’t you think they get cold just thinking about it?

Watermelon, first of all, It is quite refreshing and healthy as a fruit in summer as it is rich in good nutrients. However, here the problem remains: Can diabetics indulge in watermelon? We are going see the answer for this question in this blog.

Nutritional value of watermelon for diabetics

A refreshing summer fruit loaded with various vitamins and minerals is watermelon, including:

• Calories: 30
• Water: 91%
• Sugar: 6.2 grams
• Carbs: 7.6 grams
• Vitamin C: 13%
• Dietary Fiber: 0.4 grams
• Fat: 0.2 grams
• Magnesium: 2%
• Cholesterol: 0 milligrams
• Protein: 0 grams
• Iron: 1%

Watermelon and Its Glycemic Index

To understand how watermelon alters blood sugar levels requires understanding its Glycemic Index (GI) since this is critical. GI refers to the rank that food items receive when compared against others according to the range running from zero up until 100 depending on their capacity or speed in increasing glucose levels after consumption. Confectioneries which are rated with higher levels of GI usually cause rapid rise in glucose content while their low-rated counterparts reach this increment slowly.

The GI for the fruit lies at 72-76 making it a high glycemic index food. This point could possibly give a false alarm to people with diabetes but there are facts to know about GL (Glycemic Load) which means the amount of carbohydrate contained in one serving.

Watermelon contains a lot of water as well as having few carbohydrates i.e., 7.55g per 100 gram; hence its GL is as low as 2-4 in every serve. This means that in reasonable quantities, watermelon should not drastically affect your blood sugar levels.

Nutritional Benefits of Watermelon

Watermelon is not only tasty, but healthy too. It contains a lot of vitamin C and A, minerals like antioxidants and other crucial nourishing elements essential in the healthy living and promotion of overall well-being.

Besides, watermelon has lycopene which has strong antioxidant properties this is why it is associated with prevention of heart diseases; protection against some types of cancer; reducing inflammatory processes within body among many others.

A watermelon has a high percentage of water , which is important in helping you to keep hydrated as you manage diabetes. When you eat food rich in water; it in turn helps support your blood sugar levels because dehydration affects them.

Considerations for Diabetics Eating Watermelon

To enjoy watermelon safely, diabetic patients should consider eating it in moderate amounts at all times. Below are some tips for people suffering from diabetes who want to eat this fruit:

1). Portion Control: Keep your serving size in moderation. Normally, you should consider having about (1 cup) 152 grams of diced watermelon so that you can eat it without affecting your blood sugar levels significantly.

2). Check Blood Sugar Levels: Everyone’s body reacts differently. It’s a good idea to check your blood sugar before and after eating watermelon, especially if it’s your first time adding it into your diet since being diagnosed. This will help you understand how your body reacts and whether you need to adjust your portion size.

3). Combine with Other Foods: If eaten together with some fruits rich in fibre, good fats or proteins, it will make it slow for the sugar in the blood to rise. Take a piece of watermelon and then add some nuts or cheese that you must eat from.

4). Balanced Diet: When you prepare meals, put yourself in situations where you have to eat different diets. Don’t forget that when result is achieved your satisfaction and it’s just life-saving to you.

Also Read: 5 Best Yoga Poses For Diabetes

Final Words

If you are diabetic, watermelon is a safe fruit for you to eat in moderation; however make sure you consume it with some good fats and proteins so that the sugar does not get into your blood very fast. Some other low-GI fruits can be eaten together with watermelon so as not to exceed.

[Please note: The above is generic advice, and it’s always recommended to consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions.]