Watermelon Good for Diabetics ?? Sugar Too High ?? Helps Control Diabetes ?? Benefits, Nutrition, GI Score etc.

Dr. Pakhi Sharma (MBBS)
Dr. Pakhi Sharma (MBBS)

General Physician | 6+ years

Is Watermelon Good for Diabetes?
Living with diabetes, hypertension or any other chronic disease requires you to do multiple things – track vitals, take medicines & stay on top of your health at all times. If this overwhelms you, switch to Phable – India’s No. 1 BP & Sugar Management App to manage your condition better. Take charge of your health and stay connected with doctors, order medicines and do a whole lot more from the comfort of your home.

Watermelon is a popular fruit in the hot summers, often used in refreshing juices and salads to beat the heat. One of the commonly posed questions about the consumption of watermelons is, “Is Watermelon Good for Diabetes?”. Read this article to find out more.

  • blog_single_bullet_icon
    Watermelon: Nutritional Profile
  • blog_single_bullet_icon
    Advantages of Watermelon for Sugar Patients
  • blog_single_bullet_icon
    Ways To Consume Watermelon for Diabetics
  • blog_single_bullet_icon
    When to Consume Watermelon
  • blog_single_bullet_icon
    Risks of Over Consumption of Watermelon
  • blog_single_bullet_icon
    Other Health Benefits of Watermelon
  • blog_single_bullet_icon
    Don’t Have Time To Read?
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Watermelon: Nutritional Profile

The nutritional values of watermelon is as follows:

Glycemic Index (GI): 72

Glycemic Load (GL): 2

GI values are often consulted to see how quickly sugar from any food is absorbed into our bloodstream. Still, as per dietitians, GL is a better parameter to gauge the effect of any food on our blood sugar levels.

Each 100 g serving of watermelon contains:




30 kcal



Dietary fiber 

7.55 g

6.2 g

0.4 g


0.15 g


0.61 g

Vitamins :        

Vitamin A equiv.


Thiamine (B1)

Riboflavin (B2)

Niacin (B3)

Pantothenic acid (B5)

Vitamin B6 


Vitamin C


28 μg

303 μg

0.033 mg

0.021 mg

0.178 mg

0.221 mg

0.045 mg

4.1 mg

 8.1 mg

Minerals :        










7 mg

0.24 mg

10 mg

0.038 mg

11 mg

112 mg

1 mg

0.1 mg

Other constituents:     




 91.45 g

4532 μg

where g stands for gram, mg stands for milligram and μg stands for microgram.

Find out if Kiwi, Mango & Apple are good for diabetes??

Advantages Of Watermelon For Sugar Patients

Watermelon has a high GI and a significantly low GL value. Its high fibre and water content help maintain and even lose weight. Eating the fruit regularly may help prevent Type 2 Diabetes. The seeds of watermelon can moderately reduce blood glucose levels and help reduce insulin resistance. 

If you are trying to lose weight, watermelon is considered a great addition to your diet due to its high fiber and water content. It helps to maintain an optimal body weight which can help prevent Type 2 diabetes.

Ways To Consume Watermelon For Diabetics

Typically considered as a summer treat, watermelon is consumed throughout the world in many forms. The most common methods are to have them simply as diced slices or in juices, smoothies, shakes, etc.

The rind of the fruit is hard and tasteless, but it can be made edible by cooking. Even the seeds of watermelon are highly recommended for their health benefits and are enjoyed immensely as garnishes or in breakfast cereals.

Adding foods rich in proteins and minerals helps to slow down sugar metabolism and helps maintain optimum blood sugar levels. 

When To Consume Watermelon

Watermelons have high natural sugar content. If you are a diabetic patient, eat it in moderation. Large quantities may spike blood sugar levels. Watermelon is acidic and is relatively difficult to digest if taken later in the day or the evening. To get maximum benefits of the fruit, chew on it mid-afternoon.


Risks of Overconsumption of Watermelon

Overconsumption can cause gastric trouble, mild diarrhea and excessive urination.

Diabetic patients should consume watermelon in moderation as large quantities may lead to a spike in blood sugar levels.

Other Health Benefits of Watermelon


Watermelon is very rich in antioxidants like lycopene and a non-essential amino acid called citrulline, both of which cause a decrease in blood pressure and help to maintain overall heart health.

Eyes, Hair and Skin: 

Vitamin A is essential for maintaining healthy eyes, skin and hair. Since watermelon contains high quantities of vitamin A, its consumption leads to better eyesight, hair, and skin.

Alzheimer’s Disease: 

The high concentration of antioxidants and minerals found in watermelon has been shown to help manage many neurological disorders, including Alzheimer’s disease.

Reducing Diabetes-related Complications: 

Regular consumption of watermelon has been shown to reduce the risk of diabetic complications like heart conditions, kidney and eye problems.

Weight Management: 

Watermelons have high water content and are also high in natural fiber content. Having watermelon can keep you hydrated and feeling fuller for longer; hence it helps with weight management.

Don’t Have Time To Read?

  • Watermelon is packed with antioxidants, nutrients, fibres, and minerals. It consists of more than 90% water.
  • If you are a diabetic patient, nibble on the fruit mid-afternoon in moderate quantities.
  • The seeds of watermelon are edible, and reduce insulin resistance.
  • Watermelon helps maintain cardiac health, lower blood pressure and helps manage weight.

You can manage your diabetes and solve any queries via the Phable Care app.

Frequently Asked Questions

Watermelon is a storehouse of minerals, antioxidants, and vitamins. It helps to keep you hydrated and sated for longer. It is a very healthy fruit but  since it is high in natural sugar, it should be consumed by diabetics in moderation.

The seeds of this fruit cause decrease in blood sugar levels and improvement in insulin resistance, and hence, seeded varieties are better for sugar patients.

Watermelon does not affect blood sugar levels when eaten in measured quantities. The serving size is 100-200 gm.

Diabetics should not take more than 200 gms of watermelon if they plan to add it to their daily diet.

Yes. People with diabetes should adhere to a predetermined daily amount to avoid sudden spikes in blood sugar levels. It is also advisable to consume the whole fruit rather than its juice version to prevent a sudden sugar rush.

Fruits with low glycemic values—kiwis, avocados, papayas, and apples—are great for sugar patients.

Dr. Pakhi Sharma
Dr. Pakhi Sharma, MBBS
(General physician, 6+ years)
An expert in obstetrics and medical emergencies, Dr. Pakhi Sharma, an alumni of Sri Devaraj Urs University of Higher Education and Research Centre, is a general physician working at Phablecare. She has 6+ years of work experience spread across gynaecology and obstetrics, family medicine, and medical emergencies at renowned hospitals and clinics.

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