Watermelon is a popular summer fruit. Although you may want to serve some of the delicious delicacies at each meal or make it your go-to summer snack, you should first examine the nutritional facts.
If you have diabetes, you understand how critical it is to manage what you eat and keep track of your blood sugar levels.
Watermelon does contain naturally-occurring sugars. This may have an effect on your blood sugar level depending on your overall diet and the amount of watermelon taken.
What the research says
There hasn’t been any direct study between watermelon intake and diabetes control. Having said that, there is some evidence that consuming watermelon may help lower your risk of some diabetes-related problems.
Watermelon includes a considerable quantity of lycopene, the pigment responsible for the fruit’s color. It is also a potent antioxidant.
Despite the fact that additional study is needed, lycopene may help lower your risk of cardiovascular disease. Early study reveals that lycopene, which is contained in tomatoes, may be associated to a lower risk of heart disease.
Approximately 68 percent of diabetics aged 65 and over die from some form of heart disease. Stroke kills around 16% of persons in this age group.
In light of this, the American Diabetes Association has designated diabetes as one of seven treatable risk factors for heart disease.
Watermelon and diabetes
Despite its numerous health benefits, you may be suspicious about watermelon. After all, it is composed of carbohydrates. As with any carbohydrate-containing food, if you eat too much of it, it will have an effect on your blood sugar, leading it to rise.
As a result, it’s always a good idea to know what your carb objectives are for meals and snacks and to restrict your quantities accordingly. (If you are unsure, see a nutritionist or your diabetes educator.) If your budget for it, you can easily enjoy watermelon — this may mean having a cup of watermelon cubes (about 15 grams of carb) for an afternoon snack, or having a slice of watermelon as a dessert with dinner and eating a little less rice, potato, or pasta, for example.
Watermelon has a glycemic index of 76, putting it in the “high” category. Remember that the glycemic index measures how quickly a carbohydrate diet raises blood sugar. But, before you dismiss watermelon, for this reason, consider this: a wedge has a glycemic load of just 6, and a cup of cubes has a glycemic load of only 1.5. As a result, it may unquestionably be included in a diabetic diet.
Summary
Watermelon is safe to eat in moderation for diabetics. Watermelon and other high GI fruits, on the other hand, should be consumed with meals rich in healthy fats, fiber, and protein.
Although watermelon has a high GI, it has a low glycemic load, which means it has only a little influence on blood sugar levels after ingestion.
