Watermelon is a refreshing summer fruit that contains a lot of natural sugar. While it is generally safe for people with diabetes to include watermelon in their diet, several factors determine the size and quantity of consumption. People with diabetes should be careful about their food choices to maintain good blood sugar levels and to avoid complications. High-fat diets and vegetables can support blood sugar management. However, since the fruit also contains natural sugars and carbohydrates, making the right serving size is important.
The American Diabetes Association (ADA) advises that “since there is not a single healthy supply of calories between carbohydrates, fats, and proteins in people with diabetes, macronutrient distribution should be done individually while maintaining a total calorie and metabolic goals in the brain. ”
Is Watermelon Good for Diabetics?
Diabetes is a condition characterized by high blood sugar or glucose levels. This is because of the beta-damaged cells in the pancreas, which are secreted in the stomach, and are responsible for secreting the hormone insulin, which regulates blood sugar levels. When diabetes mounts, it leads to more serious problems such as neuropathy, kidney failure, and heart disease.
Eating a small portion of freshly squeezed watermelons or a glass of fruit juice can benefit those with type 2 diabetes in many ways. Although melons have a high glycemic index (GI) of 72, they have a very low glycemic (GL) load of 2 per 100-gram active. Also, it is low in carbohydrates and calories, thus contributing to the excess fat accumulation in the body tissues. This helps maintain a healthy weight, which is important in improving the quality of life for those with diabetes.
Also, watermelon seeds, which people often throw away, can, in fact, be crushed, powdered, and eaten by people with diabetes. They are a source of energy for nutrients including protein, omega-3, and omega-6 fatty acids, vitamins, zinc, and potassium. Various scientific studies have shown the effect of these compounds in lowering blood sugar levels and improving insulin resistance.
However, they are high in calories, so be sure to take a moderate teaspoonful of watermelon pieces. In summary, it is recommended to eat a moderate diet of moderate watermelon, high GI, low GL fruit, and other low GI foods, to maintain blood sugar levels, for those with type 2 diabetes or prediabetes symptoms.
Watermelon Health Benefits
Antioxidants and essential nutrients contained in watermelon provide many therapeutic properties such as preventing cancer, improving heart function, replenishing dehydration, reducing the risk of neurological disorders such as Alzheimer’s, and increasing skin and hair health. Therefore, it is generally safe for people with diabetes to eat watermelon fruit, drink juice, and eat whole grains, in moderation. Always consult your doctor or nutritionist, to find the best way to add this juicy and tasty fruit to your low-sugar diet, depending on current blood sugar levels, to enhance your overall health.
Will watermelon raise your blood sugar?
Watermelon has a high glycemic index, a term associated with quick rises in blood sugar after a food is consumed. The higher the number, the faster the rise in blood sugar. Watermelon's glycemic index is around 75 out of 100.