Is Watermelon Good For Diabetes? Explore The Impact Of Watermelon On Blood Sugar And Health!

Watermelon is a refreshing fruit that has been a part of your diet for thousands of years - it was even present in ancient hieroglyphs in Egypt and inscriptions in India. Today, there are more than 1,200 varieties of watermelons with varying levels of sweetness around the world. Watermelon flesh can be pink, red, yellow, or even white, and true to their name, watermelons are 92% water. Although watermelons are a delicious and juicy fruit, they contain natural sugars that can raise blood sugar levels. This raises an important question - "Is watermelon good for people with diabetes?" 

Watermelon's vivid red flesh and sweet flavour sometimes make people wonder if it's a good food choice for people with diabetes. Despite being low in fat and high in vitamins A and C, people who are watching their blood sugar levels may be concerned about its high natural sugar content. Watermelon's low glycemic index and high water content, however, help lessen the fruit's effect on blood sugar. For people with diabetes to reap the advantages of this refreshing fruit while efficiently managing their disease, they must know how to incorporate it into a balanced diet. 

Read along to learn about watermelon's nutritional content, whether it can raise blood sugar, whether a person with diabetes can eat it at night, and how much watermelon a person with diabetes can eat in one day.

Table Of Contents

1. Nutritional Contents Of Watermelon 

2. Can Watermelon Raise Your Blood Sugar?

3. Can A Diabetic Eat Watermelon At Night?

4. How Much Watermelon Can A Person With Diabetes Eat In One Day?

5. Dietitian's Recommendation

6. The Final Say

7. FAQs

8. References
 

Nutritional Contents Of Watermelon

Watermelon is a fantastic source of fibre and natural hydration. It also contains vital vitamins and minerals—90% of a watermelon is water! When consumed in moderation, this fruit makes you feel fuller for extended periods, supports regular bowel movements, and satisfies your sweet craving. Watermelon provides the following vitamins and minerals:

Also Read: 3 Incredible Zinc and Magnesium Benefits, Top Food Sources And Insights For Better Health! 

Can Watermelon Raise Your Blood Sugar?

The glycemic index (GI) is a key factor in determining how rapidly food affects blood glucose levels. The quicker food-derived sugar enters the system, as measured by GI, the greater the likelihood of a blood sugar increase. The GI system assigns each food a score between 0 and 100. The higher the number, the faster the sugar enters the bloodstream.

Watermelon has a GI of around 72. Any food with a GI of 70 or higher has a high GI. However, the Diabetes Foundation points out that because of the fruit's high percentage of water, watermelon has a low glycemic load of 5 in a typical 120-gram (g) serving size. And while the organisation encourages eating fresh watermelon, it recommends avoiding watermelon juice because of its much higher glycemic load. 

Therefore, diabetics can have watermelon in moderation without bothering themselves. Diabetics can safely eat 150 grams of watermelon, roughly equivalent to 1 cup of sliced watermelon daily. Make sure you have watermelon as a snack and not with a meal. You can have watermelon as a morning snack or as an evening snack.

Therefore, people with diabetes could pair watermelon with foods rich in healthy fats, fibre, and protein, such as nuts, Pumpkin Seeds or Sunflower Seeds, or lean meats, to avoid a potential blood sugar spike. This combination of nutrients can help a person feel fuller longer and slow the absorption of sugar into the bloodstream. Watermelon can also be best paired with ToneOp Care’s Diabetes Care Combo. This recommended combo Improves blood sugar and insulin levels, controls appetite, and manages diabetes symptoms like frequent urination and cravings.

Also Read: Learn About The Benefits of Neem and Turmeric for Better Health and Radiant Skin! 

Can A Diabetic Eat Watermelon At Night?

Is watermelon good for diabetes, especially at night? It is a common misconception that eating watermelon at night can add weight or cause indigestion. That is not the case. Scientific evidence doesn't support these claims, so you can be moderate when snacking on watermelon. It's an easy-to-digest, low-calorie fruit whole of water, so it can help you stay hydrated no matter when you eat it. The biggest key is self-regulation. 

So, watermelon, as a part of a balanced diet, can be consumed in the morning, in the middle of the day or at the end of the evening. 

How Much Watermelon Can A Person With Diabetes Eat In One Day?

There is no harm in adding watermelon to a diabetic diet. Although watermelon has a high GI, it is 90% water, and its seeds contain fibre. If incorporated into portion control, people with diabetes can consume 150-200g of watermelon at a time.

If watermelon is your preferred snack and you have diabetes, make sure it is balanced with other nutrients like protein and fat. These two groups of nutrients slow the absorption of sugar into the bloodstream. 

Consume watermelon in a minimally processed form. Adding watermelon as part of a larger grain-free meal is a great idea. You must avoid combining watermelon with other high GI or high carb foods such as roti, rice, millet, etc. While the amount of watermelon that people with diabetes can consume is highly subjective, you should not consume more than 75 g of watermelon. 

Also Read: 7 Benefits Of Moringa For Diabetes Management With Dosage Guidelines!

Dietitian's Recommendation

If done correctly, including watermelon in your diet can benefit diabetes management. Remember that fruit is part of a healthy diet, can regulate blood sugar levels, and contributes to overall well-being. Therefore, it is recommended that people with diabetes consume a balanced meal with a moderate portion of watermelons, high-GI, low-GL fruit, and other low-GI foods to maintain blood sugar levels. 

In addition, ToneOp Care’s Moringa Powder helps stabilise blood sugar levels, which is vital for managing diabetes. 

                                                                               Dt. Lavina Chauhan

The Final Say

To conclude this blog about “Is watermelon good for diabetes?” Watermelon is a safe fruit for people with diabetes if consumed in moderation. However, be sure to eat it with foods rich in healthy fats and protein to slow the absorption of glucose into the bloodstream. When consumed in proper portions, watermelon can be a healthy treat that can be enjoyed anytime!

FAQs

1. Is watermelon a good fruit for diabetics?

Yes, if you watch what you eat and keep an eye on your blood sugar, watermelon can help with diabetes. Because it includes so many minerals and vitamins that help increase immunity and avoid various issues associated to diabetes, when taken in small doses, it can be useful for persons with diabetes.

2. Is watermelon juice high in sugar?

Yes, when compared to a fresh entire watermelon, watermelon juice has a lot more sugar. The glycemic index of juice is relatively high, which might cause a spike in blood sugar levels. In order to control the body's glucose levels, it is crucial to take it in moderation and with foods that have a low glycemic index.

3. Is watermelon good for sugar patients?

When eaten in moderation, watermelon might be a fruit that is safe for diabetics to eat. However keep in mind that eating foods high in proteins and healthy fats will help to slow down the body's absorption of glucose. Watermelon can be mixed with other low-GI fruits when consumed in moderation.

References

• https://www.nutrisense.io/blog/does-watermelon-raise-blood-sugar-levels?srsltid=AfmBOoppeZi-zxZ-r0ZgER-n7FsjnT9ru9lCr9F37tOso8ZcdcVeARzR
• https://www.adityabirlacapital.com/healthinsurance/active-together/2023/10/19/watermelon-good-for-diabetics/#:~:text=The%20answer%20is%20yes.%20You%20can%20consume,vegetables%20can%20help%20lower%20blood%20sugar%20levels.
• https://www.medicalnewstoday.com/articles/319849#watermelon-and-diabetes
• https://www.fitterfly.com/blog/can-people-with-diabetes-have-watermelon/#:~:text=Watermelon%20is%20a%20safe%20fruit,with%20other%20low%2DGI%20fruits.
• https://copilotiq.com/blog/can-diabetics-eat-watermelon/
• https://www.apollo247.com/blog/article/watermelon-and-diabetes
• https://www.sugarfit.com/blog/can-i-eat-watermelon-if-i-have-diabetes/

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