Watermelon is one of the favourite fruits for summertime, juicy and refreshing. But still, individuals with diabetes have the question, “Is watermelon safe for a person with diabetes?”
Although there is no specific evidence that watermelon is safe for a diabetic person but it does contain certain nutrients that can prevent health-related problems that are associated with diabetes.
Watermelon contains lycopene, a natural substance that gives watermelon its red pigmentation and is a strong antioxidant.
Scientific studies have proven that lycopene is very effective in reducing oxidative stress and cholesterol deposition, supporting heart health.
Is Natural Sugar in Fruits Safe for Diabetics?
Around 10% of people all around the world are affected by diabetes, causing trouble in regulating blood sugar levels. Fruits contain natural sugar (fructose), meaning that they can affect the body’s glucose levels.
Glycemic Index(GI) and Glycemic Load (GL) present in the fruit help in understanding how your glucose level responds to fruit or any food.
The GI measures how quickly foods raise blood sugar on a scale from 1 to 100, while the GL measures both GI and portion size when evaluating their effect on carbohydrates in the real world.
Foods that have a GI below 55 are considered low, and people with diabetes can consider them safe in moderation.
Can You Eat Watermelon If You Have Diabetes?
It is safe for diabetics to consume watermelon; however, they should be mindful of the portion to maintain a stable blood glucose level. Watermelon is a healthy food option with many benefits.
Watermelon is low in calories, hydrating, and originally acid-free, as well as a good source of vitamins and antioxidants.
Consider pairing watermelon with a protein or healthy fat to maintain blood glucose levels, by pairing watermelon with yogurt or nuts. Choose fresh or unsweetened frozen watermelon over syrup-drenched or overly processed watermelon every time.
How Much Sugar Is In Watermelon?
A cup of cubed watermelon contains about 11.5 grams of carbohydrates (containing about 9.4 grams of naturally occurring sugar, which is fructose), weighing a total of 152 grams; while a thicker slice of watermelon weighing 286 grams will have about 21.6 grams of carbohydrates (which contains approximately 17.7 grams of sugar).
Because watermelon is made up of over 90% water, the sugar is less concentrated than in other fruits; therefore, consuming watermelon is not likely to contribute to a spike in blood sugar as with other fruits. Watermelon is low in calories and a healthy option for people with diabetes to help stay hydrated.
The American Diabetes Association says that fresh, frozen, or unsweetened canned fruit is better for blood sugar levels and has more health benefits. Eating watermelon with protein or healthy fat, like nuts or yogurt, may also help slow down how quickly sugar gets into the blood.
Watermelon is more than just sweet when you eat it mindfully. It is also hydrating, packed with vitamins and antioxidants like vitamin C, vitamin A, and lycopene, which help the heart and immune system.
Can Watermelon Spike Your Blood Sugar?
Watermelon is usually defined as a high glycemic index (GI 72-80) fruit since the sugars in watermelon can rapidly enter circulation.
However, watermelon has a low glycemic load (GL), which is usually around 4-5 for a standard amount of watermelon owing to its relatively low carbohydrate content.
Consuming a moderate amount of watermelon will have a minor effect on blood sugar, and an even less effect when watermelon is consumed along with protein or healthy fats.
Health Benefits of Watermelon
Watermelon is a highly healthy fruit that you should eat because it is full of nutrients. It is also a delightful fruit to eat in the summer. Watermelon has vitamins and minerals that are good for your health, such as:
- Vitamin A helps keep your heart, kidneys, and lungs healthy and your vision clear.
- Vitamin C strengthens the immune system and protects cells. It also helps keep the skin and heart healthy.
- Potassium and magnesium help control blood pressure and keep muscles and nerves working well.
- Vitamin B6, iron, and calcium are all good for making energy and staying healthy.
Watermelon is mostly water (more than 90% water), thus it can be an excellent fruit to eat when it’s hot outside. The fiber helps with digestion, keeps the bowels healthy, and makes you feel full. Watermelon has few calories and can help keep blood pressure in check.
Watermelon Benefits for People with Diabetes
Watermelon has a compound called lycopene, which gives the watermelon its red color. Lycopene is a powerful antioxidant that reduces oxidative stress and supports heart health. This is particularly important for diabetics due to the higher incidence of cardiovascular disease.
It also contains citrulline, an amino acid that helps with blood circulation and may improve how your body uses glucose. In addition, because watermelon has a low glycemic load (GL) and is a high-water-containing fruit, eating watermelon in small portions won’t lead to rising blood sugars.
Vitamin C and antioxidants are also present in it, which help in lowering the inflammation, which is a key factor in insulin resistance.
As you can see, when consumed mindfully – about one cup at a time – watermelon can surely be a refreshing and heart-healthy, and diabetes conscious fruit!
Watermelon Risks: What Diabetics Should Know?
Although watermelon has its advantages, some factors or actions may create some problems:
- Large serving size: When you consume large servings of watermelon, you also consume more carbs and sugars, which can cause a significant spike in blood sugar.
- Low fiber: Compared to other typical fruits, watermelon contains less fiber, which causes its sugars to be absorbed quickly than other fruits.
- Juicing: Juicing drastically minimizes the fiber, which will spike its sugars and glycemic load, which will spike blood sugar, too.
- Individual differences: Everyone’s body responds to foods differently, meaning that some individuals will experience higher glucose spikes than others people.
- Risk of potassium and hyperkalemia with kidney problems: Eating watermelon in larger quantities will sometimes add potassium to the diet, which can be a problem for the person with diabetes or kidney problems.
- Allergies and sensitivity: Some people will have an allergy or sensitivity to watermelon, but this is very rare. There are also other plants that might cross-react with watermelon, depending on the person.
Tips to Include Watermelon in a Diabetes Diet
- Be mindful of the quantity (roughly 120-150 g, or ½ to 1 cup).
- Add protein, slow sugars, and healthy fats to your meal ( almonds, Greek yogurt, olive oil).
- Avoid juicing or packing the fruit in syrup; eat the fruit fresh and whole.
- Timing your snacks throughout the day is crucial, ie, mid-morning snack and mid-afternoon snack.
- Check your blood sugar level 1 to 2 hours after consumption.
- Change it up with fruit that has a lower glycemic index.
Other Diabetes-Friendly Fruits
Fresh fruit is a better choice than canned or dried fruit because they normally packed in syrup with added sugar. If buying canned fruit, make sure it’s packed in water or in all-natural juice and does not contain any syrup.
Limit the use of dried fruit and fruit juice, as they are more concentrated and also higher in sugar and calories, to small amounts.
Some low-GI fruits that are good for diabetics include:
- Plums
- Grapefruit
- Peaches
- Apricots
- Pears
- Berries
Key Takeaways
- People with diabetes can consume watermelon in small amounts, since it provides hydration and key vitamins.
- Even though watermelon is higher on the glycemic index, the low glycemic load means its impact on blood sugar will be minimal when consumed in an appropriate quantity.
- The lycopene found in watermelon may benefit heart disease risk, a common issue for diabetics.
- The high water content may help provide a feeling of fullness, making watermelon a good, refreshing, low-calorie snack choice.
- Eating watermelon with protein or healthy fats can decrease overall blood sugar levels further.
FAQ’s
1. Can persons with type 2 diabetes eat watermelon?
People with type 2 diabetes can eat just a moderate serving of watermelon, such as 1 cup (150 grams) of cubed watermelon containing 11.5 grams of carbs, of which 9.4 grams are natural sugar. Watermelon is a better choice because it contains at least 90% water.
2. Is watermelon juice good for diabetes?
Watermelon juice should be avoided by people with diabetes because it is high in sugar and low in fiber, which can increase blood sugar quickly. Consuming small to moderate portions of watermelon (such as one cup of diced fruit), especially with added protein or fiber, is a more appropriate option.
3. What are the risks of eating watermelon with diabetes?
People with diabetes should be cautious with the quantity of watermelon they consume, as it scores a 72 on the glycemic index (GI) and can spike blood sugar quickly and easily. Having smaller and moderate volumes of watermelon (for example, 1 cup of diced watermelon) is much safer for people with diabetes to eat because watermelon is about 90% water, so it has a low glycemic load (GL).
4. What is the amount of watermelon a diabetic can eat daily?
People with diabetes can easily eat anywhere from 1 to 1.5 cups (approximately 150 g) of watermelon per day. Treat watermelon like a snack, not a part of a meal, when trying to manage blood sugars. Those portion sizes generally fit within 11 grams of carbohydrates, and they tend to have lower blood sugar spikes when combined with a protein or healthy fat.
5. What is the best breakfast for a diabetic to eat?
People with diabetes should have a breakfast that provides stable energy while keeping their blood sugar stable. A serving of 1 cup of oatmeal with ¼ cup of nuts and a handful of berries or 1 cup of Greek yogurt with ½ cup of fruit is also a good choice. For a protein-rich breakfast, scrambled eggs (2 eggs) with vegetables or 1 slice of whole-grain toast with avocado would also be great options for breakfast. All of these options are higher in fiber, protein, and healthy fats to keep glucose levels balanced throughout the morning.
