Summary:
Is watermelon good for diabetes? Well, since its glycemic load is low compared to mango, dietitians recommend watermelon. However, having it in excess can lead to certain diabetic complications. Read this article to understand the pros and cons of having watermelon if you are diabetic, a look at its glycemic index, and the best time to have it.
Can Diabetic Eat Watermelon?
Summer and watermelon are a great combination. When you are feeling drained by the scorching sun, grab a watermelon and enjoy the 95% water-holding fruit to re-energize yourself. But is it safe to eat watermelon when you have diabetes? Let’s discuss in detail: is watermelon good for diabetes? .
Watermelon Benefits and Side Effects
Watermelon is one of the best summertime fruits, which maintains your body temperature when the outside temperature is just killing you.
Although watermelon is good in taste, it contains some natural sugar, which is not good for a person who has diabetes; it may increase the blood glucose/sugar level in the person’s body, which may lead to lots of complications in both the short and long terms. There are some pros and cons of adding watermelon to your diet:
Let’s focus on good things first.
What are the watermelon health benefits?
Is watermelon good for diabetes? There are many health benefits that a diabetic should be aware of.Watermelon provides fiber as well as lots of vitamins and minerals to your body.
- Vitamin B6
- Vitamin A
- Vitamin C
- Calcium
- Iron
- Magnesium
- Potassium
These fibers, vitamins, and minerals improve overall cardiovascular health, help prevent some cancers, and reduce age-related cataracts and macular degeneration. They also regularly improve digestive tract and bowel movements.
There is no direct study that can state the relationship between diabetes and watermelon consumption, but watermelon has lycopene, which has antioxidant properties that reduce the risk of cardiovascular diseases.
Glycemic Index of Watermelon
If we see the glycemic index {low GI (<55), medium (56-69), and high GI (70>)} of watermelon, although the glycemic index for watermelon is high, which is GI 75, as per the research paper International Food Research Journal 25(6): 2547-2552 (December 2018),
- Watermelon fruit portion without seed (red-fleshed)—GI 51
- Watermelon Juice without seeds (red-fleshed)—GI 51
- Watermelon with seed (red-fleshed)—GI: 48
- Watermelon with seed (yellow-fleshed)—GI 47
Source: ResearchGate
Side Effects of Watermelon:
Is watermelon good for diabetes? Research shows that there are no cons to eating watermelon, but having too much can lead to many problems. It may increase the glucose level in your body, which may also lead to overhydration. So you may have watermelon in a limited quantity, and that is fine for your overall health.
Can Watermelon Raise your Blood Sugar
Although watermelon has high nutritional and mineral values, watermelon contains natural sugar and carbohydrates, which will increase the blood sugar level in your body. It is important to understand that each individual is different and the body functions differently in each diet pattern. The glycemic index of watermelon is high; it’s 75. That’s why it is advisable for people who are diagnosed with diabetes to eat smaller portions of it in their diet because watermelon is a low-calorie, highly hydrating fruit with 90% or more water. Still, due to the higher glycemic index, the sugar level dissolves easily in your blood, which may lead to bigger problems.
Is Watermelon Good for Diabetes During Summer
Watermelon is a healthy, tasty, and low-calorie summer snack and a good source of hydration, especially during summer, but if you have diabetes, a higher intake of watermelon may lead to a higher glucose level in your blood, which may lead to other health-related conditions, so it is highly recommended for diabetic patients to include a moderate amount of watermelon in their diet, around 1 cup or 150 grams a day. Normally, you should also add some nuts to your diet with that, as it is beneficial for your health, but it may vary from person to person, so consult your nutritionist before deciding for your health.
Watermelon as breakfast
Watermelon is a tempting morning snack during summer and has nutritional value, but if you have diabetes, it’s not at all recommended for you to eat watermelon on an empty stomach, as it has natural sugar, and eating watermelon on an empty stomach may increase the glucose level in your body. Also, it has a high amount of water, dilutes stomach acid, slows your digestion, and may cause bloating. So pair watermelon with protein, go for wholesome watermelon, not juice, avoid eating too much watermelon, and control the portion size, or you can combine it with leafy vegetables.
Best time to eat watermelon if you are diabetic
Everyone’s first love is food, but what if you have to compromise on eating some products or food that you really love and want to have on a regular basis? Sounds like a nightmare, right? It doesn’t sound like it’s really a nightmare, but having clarity on how the food affects your body and what is the right time and amount you can eat is the only solution for this problem.
Let’s focus on solutions. The best time to eat watermelon if you are diabetic is mentioned below:
- The best time to eat watermelon if you have diabetes is between meals.
- Before the workout
Hope you got an answer to the question of is- watermelon is good for diabetes?
Frequently Asked Questions
Q) Is watermelon good for diabetes if eaten in moderation?
Despite the low-calorie fruit, due to its natural sugar and carbohydrate content, it is recommended to eat a moderate portion of watermelon on a regular basis, ideally a cup or 150 grams, mostly between meals or before a workout, so that your overall sugar level will be balanced. Also, consult a dietician first before adding something to your meal for better results and if you want to live a healthy life. As per the famous quote, ‘health is wealth.’
Q) Is watermelon bad for diabetics?
Watermelon is not bad if you are diabetic, but it’s important to eat a certain quantity after consulting your dietitian or nutritionist; otherwise, the higher quantity of watermelon intake increases your body’s overall glucose level and ultimately leads to many complications. Therefore, it is highly advisable to consult a nutritionist and prepare a customized diet chart according to your health condition.
Q) Is watermelon good for diabetes if taken every day?
Watermelon is not bad if you are diabetic, but it’s important to eat a certain quantity after consulting your dietitian or nutritionist; otherwise, the higher quantity of watermelon intake increases your body’s overall glucose level and ultimately leads to many complications. Therefore, it is highly advisable to consult a nutritionist and prepare a customized diet chart according to your health condition.
Q) Does watermelon increase diabetes/sugar levels in the blood?
Yes, as watermelons have a high glycemic index, which is 75 and above, they have natural sugar and carbohydrates, which will ultimately lead to higher blood sugar levels in your body. A higher glycemic index increases the glucose level in your blood. However, it’s not a very critical condition that you cannot include watermelon in your diet plan if you have diabetes; you can eat watermelon, but consult an expert for the meal plan so that you will not end up in some complex situation. Is watermelon good for diabetes? The answer is yes if taken in moderation.
Q) Is watermelon good for diabetes patients with kidney trouble?
Is watermelon good for diabetes patients with kidney challenges? Yes, they can, as it is filled with potassium, which patients with kidney troubles must manage; otherwise, it leads to complications. However, it is advised to control portion size.
Q) Watermelon or mango: Which is better for a diabetic?
Is watermelon good for diabetes or mango? Mango’s glycemic index is low compared to watermelon’s, but its glycemic load is moderate. Watermelon has a low glycemic load. However, they can both be consumed in moderation or paired with nuts to reduce sudden spikes.
