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.
Contents:
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:
| PARTICULARS | QUANTITY |
| Energy | 30 kcal |
| Carbohydrates:SugarsDietary fiber | 7.55 g6.2 g0.4 g |
| Fat | 0.15 g |
| Protein | 0.61 g |
| Vitamins : Vitamin A equiv.beta-CaroteneThiamine (B1)Riboflavin (B2)Niacin (B3)Pantothenic acid (B5)Vitamin B6 Choline Vitamin C | 28 μg303 μg0.033 mg0.021 mg0.178 mg0.221 mg0.045 mg4.1 mg 8.1 mg |
| Minerals : CalciumIron MagnesiumManganese PhosphorusPotassium SodiumZinc | 7 mg0.24 mg10 mg0.038 mg11 mg112 mg1 mg0.1 mg |
| Other constituents: WaterLycopene | 91.45 g4532 μg |
where g stands for gram, mg stands for milligram and μg stands for microgram.
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
Heart:
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.
Friendly 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.