Can People with Diabetes Have Watermelon?
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Introduction
The hot, sunny afternoon, and you are craving something fresh, sweet and absolutely refreshing! There you spot a vendor selling some chilled watermelon pieces. Even the thought cools your mind, doesn’t it?
Well, that’s what the watermelon is– a refreshing, healthy summer fruit with plenty of good nutrients. But is watermelon for diabetes considered safe? Let’s learn more about it in this blog!
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Nutritional Value Of Watermelon
Watermelon is a refreshing summer fruit loaded with various vitamins and minerals, including
- Vitamin A
- Vitamin B1 and B6
- Vitamin C
- Potassium
- Magnesium
- Iron
- Calcium
- Fibre
- Lycopene
What is the Glycemic Index Of Watermelon?
The glycemic index (GI) is the numeric score assigned to food based on how quickly it can cause blood sugar levels to rise. However, GI is only half the part of the story.
Glycemic load gives a more accurate picture of the food’s impact on your blood sugar level- how quickly it causes blood to enter your blood and how much glucose can per serving of the food it can deliver.
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Watermelon has a high glycemic index of 80 but a low glycemic load of 5. The low glycemic load of watermelon is attributed to the fruit’s high water content.
So, to negate the effects of watermelon’s high GI, people with diabetes must pair the fruit with foods that are rich in fibre, healthy fats and proteins, such as seeds, nuts, paneer, cheese, etc.; these nutrients slow down the absorption of sugar into the bloodstream and make you feel full for longer.
Is Watermelon Good for an Individual with Diabetes?
So, is watermelon for diabetes a good idea?
Watermelon contains natural sugars, and while it is safe for people with diabetes to consume, you must always consult your nutritionist before doing so.
At the same time, how watermelon affects your blood sugar levels depends upon your eating pattern, your dietary habits, your portion size and your frequency of consumption of the fruit.
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How Can People with Diabetes Consume Watermelon?
If you have diabetes and wish to eat watermelon as a snack, you must balance it with other nutrients like fats and protein. These two nutrient groups slow down the absorption of sugar into the bloodstream.
If you are permitted to consume watermelon by your nutritionist, always consume it while and in the minimally processed form. Adding watermelon as part of a larger meal not containing cereals is a great idea.
You must avoid combining watermelon with other high-GI or high-carbohydrate foods like roti, rice, millet, etc. While the amount of watermelon people with diabetes are allowed to consume is highly subjective, one should not consume more than 75 g of the fruit.
So, before you think watermelon for diabetes is safe, always check with your nutritionist about how much watermelon you can consume daily.
FitterTake!
Watermelon is a safe fruit for people with diabetes when consumed in moderation. However, remember to eat it with foods rich in healthy fats and proteins to slow down glucose absorption into the bloodstream. When eaten in moderation, watermelon can be combined with other low-GI fruits.
If you are still confused if watermelon for diabetes is recommended and how much watermelon you should consume, speak to us today! Need help with managing your blood sugar levels? Sign up for Fitterfly’s Diabetes Management Program, curated by expert diabetologists, nutritionists and physiotherapists.
