Watermelon is delicious, of course, so it must be terribly awful, right? Luckily the answer is no!
Fruit is not inherently dangerous, even for people with diabetes, but it affects everyone differently. So follow your carbohydrates, know the glycemic index of a food, and monitor your blood sugar so you know how a particular food affects you.
As long as you do this, you can enjoy foods like watermelon without concern.
To know how each food affects your blood sugar, it's good to know where it's in terms of glycemic index (GI) and glycemic loading (GL).
The GI scale rates foods according to how fast they increase blood sugar. Foods that do not cause blood sugar spikes are ranked 55 or below. Foods that increase blood sugar fast are rated 70 or higher.
Where does the rank of watermelon come from?
Unfortunately, with a GI of 76, watermelon is considered a high GI food. But do not crush your melon dreams yet – some high GI foods will not increase your blood sugar as much as it might look like. Here's where the glycemic burden comes into play.
GL takes into account the portion size of the food and the GI. Carbohydrates increase your blood sugar and the number of carbs you consume is determined by the serving size.
Therefore, GL is a better indicator of how much a food affects your blood sugar.
Watermelon has a low GL of 4.3 per 2 cups.
What does all this mean?
Basically, watermelon contains natural sugar, which can increase blood sugar. However, if you eat a small portion like a cup of diced watermelon, the effect on blood sugar is low.
In fact, people with diabetes can benefit from eating a small amount of watermelon in moderation.
Especially on watermelon and diabetes, which are somehow insane, there is not much research, because who does not want a bunch of watermelon in the name of science?
However, there is increasing evidence that watermelons can reduce diabetes complications.
Get to know Lycopene.
Lycopene is an antioxidant found naturally in watermelons, tomatoes and some other reddish fruits.
Lycopene, which is specifically found in watermelons, can help combat free radicals, slow down cancer growth and reduce the risk of cardiovascular disease, diabetes and macular disease.
Although lycopene does not affect your blood sugar, it may reduce your risk of heart disease. This is important because 68 percent of people over the age of 65 die from cardiovascular disease.
A piece of watermelon can not repair a heart, but taking lycopene in your diet can have some beneficial effects.
Lifting a watermelon is no easy task! That's because they're full of vitamins and minerals.
What is in a watermelon?
One cup of diced watermelon contains:
- 43 calories
- 0 g fat
- 2 mg sodium
- 11 g carbohydrates
- 9 g sugar
- 1 g fiber
and the following Percentage of Daily Vitamins:
- 17 percent Vitamin A
- 21 percent Vitamin C
- 2 percent Iron
- 1 percent Calcium
Other Notable Nutrients:
Tell me more
Watermelon contains vitamin C, known to improve heart health, help prevent some cancers and fight colds.
In addition, several small studies have shown that taking vitamin C supplements can lower blood sugar after a meal and reduce the risk of diabetes complications.
Watermelon contains a full gram of fiber in each serving to help you lose weight, stay fit and stay full. Soluble fiber also reduces cholesterol and blood sugar levels and is therefore particularly suitable for people with diabetes.
As if you had not already been sold with watermelon, a recent study found that eating fresh watermelon daily, body weight, body mass index (BMI), blood pressure, and the waist-to-waist ratio were significant reduces important factors for dealing with diabetes.
Combine it with a protein or healthy fat. Protein slows down the absorption of sugar from the watermelon and prevents tips.
- Add watermelon to a salad with some sheep's cheese and fresh mint.
- Pour half a cup of diced watermelon onto a cup of Greek yogurt.
- Prepare chilled watermelon gazpacho.
Oh yes – and it's okay to eat the seeds, you're not going to grow a watermelon in your stomach.
Although you may enjoy fresh watermelons from time to time, there are other fruits with a lower GI that you can eat much more.
And who does not like a little extra? Apples, oranges and plums are low GI fruits, high in fiber and essential nutrients.
Feel super glycemic and adventurous? Try the lowest fruits or cherries. Cherries have a GI of just 20, so you can eat more of them more often without increasing your numbers.
- All fruits are safe to eat in diabetes. Just think of the glycemic index / glycemic load and how much fruit you consume regularly in a session.
- It is always a good idea to combine fruit with a protein or healthy fat to reduce the effect on blood sugar.
Are there any fruits I should avoid? Dried fruits. This is because sugar is often added and healthy fibers are removed. Frozen fruit is okay, but make sure it does not contain any added sweeteners.
Conclusion: If you have not bought it in the product cycle, check the label, watch for added sugar and pay attention to your portions.
Watermelon has a high GI and 21 grams of carbs per serving. On the other hand, it has low GL, high levels of lycopene, vitamins A and C and many other nutrients that are beneficial for diabetics.
Remember, the only way to really know how watermelon affects you is to check your blood sugar before and after it's been consumed.