Is Muskmelon Good for Diabetes?
Muskmelon is one of those fragrant fruits that you just can’t seem to have enough of. It is packed with flavour, fibre, water and nutrients and is easily one of the most prolific food item when it comes to health benefits.
But what about people with diabetes? Is muskmelon good for diabetes? Let’s find out.
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What is the Nutritional Value of Muskmelon?
As mentioned above, muskmelon has a prolific nutritional profile with ample amounts of Vitamin A and C. Each 100 gms serving of muskmelon contains:
Calories: 34
Dietary Fibre: 0.9 gm
Fat: 0.2 gm
Protein: 0.8 gm
Carbohydrate: 8.2 gms
Sugar: 7.9 gms
Apart from these, muskmelon is also high on minerals like calcium, manganese, magnesium, copper, potassium, iron, selenium, zinc, and phosphorus.
It is also a good source of Vitamin B, K, D, E and folate, all of which work together to help the body function properly.
Does Muskmelon Increase Sugar Level?
Muskmelon has a glycemic load (GL 4) which is quite low. It means that it gets digested slowly, thus, releasing glucose in blood at a very slow rate.
Combined with its high water content and high fibre amount, and low carbohydrate presence, muskmelon makes for a healthy snack that helps in controlling blood sugar level and keeping you full for a longer time.
Glycemic Index of Muskmelon
Glycemic Index, also referred to as GI, is a type of system that assigns a number or numeric value to foods based on how much carbohydrate they contain and how fast eating each of these can increase your blood sugar levels.
Whatever food you partake has a direct impact on your blood glucose levels. Being aware of the GI count of the things you eat helps you be mindful of their effect on your blood sugar levels.
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Keeping a track of GI count is all the more necessary for a person dealing with complications of diabetes mellitus. Glycemic index, or GI, is usually divided into three categories:
- Low GI – between 1 and 55
- Medium GI – between 56 and 69
- High GI – 70 and above
Is Muskmelon Good for Diabetes?
Muskmelon has a glycemic index of 65, placing it in the moderate to high category. With a glycemic index of 65, muskmelon has the potential to cause a rapid increase in blood sugar levels. However, if you have diabetes and still wish to include muskmelon in your diet, there are important considerations to keep in mind.
Muskmelon Benefits for Diabetes
- Muskmelon is high in Vitamin C, which helps to improve the immune system.Â
- Muskmelon helps reduce blood pressure due to its high potassium content.
- Muskmelon is loaded with vitamins and electrolytes which makes it an energizing food option.
Other Health Benefits of muskmelon
- Improves hair, skin, and bone health.
- Keeps you hydrated, active, and alert.
- Fight against free radicals because of the high amount of antioxidants present in muskmelon.
How much muskmelon can a people with diabetes have?
1 cup of cubed muskmelon (approximately 120 gms) per day is the optimum amount that a person suffering from diabetes can consume. However, as someone with Type 2 diabetes it is important to note that you don’t combine fruits with any meals.
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And instead have them as snacks. Also, please don’t add any salt or spice to muskmelon when you eat it, to get the maximum benefit from eating the fruit.Â
How to Add Muskmelon in Your Diet for Diabetes?
- Muskmelon in mixed fruit bowl – Net weight should not exceed 100 gms
- Muskmelon Mint Slush
- Green Salad with Muskmelon Dressing
Fittertake
Consuming fruits and vegetables is important for people with Type 2 diabetes and while the information in this blog is helpful, it is important to understand that it is generic. The only way to understand if muskmelon is good for you is to understand your personalized glycemic response.
At Fitterfly, our diabetes management program Diabefly provides you with a continuous glucose monitoring device which measures your PGR and our expert coaches provide you nutrition insights and diet plan based on that. To know more about the program, reach out to us here: 022 4897 1077
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