Watermelon and Diabetes: Understanding the Good and Bad

Just as the summer season rings the bell, everyone seems to find ways to cool down!

One such way is eating watermelons in summer. Watermelons are a watery fruit that is delicious to consume. However, it has natural sugar, which can boost blood sugar levels. However every diabetic person gets curious about whether watermelon is good for diabetes. Well, the answer is yes! If consumed in moderation, then it is nutritious for health. Let’s find out more about the benefits of watermelon for diabetic patients:

How Much Watermelon Should a Person with Diabetes Eat?

Diabetic patients should consume a small portion of watermelon in a day. As it has a high glycemic index of 72, they have a relatively lower glycemic load of 2 per 100-gram serving. Moreover, it is low in calories and carbohydrates, not contributing to excess fat accumulating in body tissues. Watermelon in diabetes prevents maintaining optimal body weight, which is crucial in improving the quality of life.

Natural Properties of Watermelon that Benefits a Diabetic Patient: -

Watermelon is known for its high water content and refreshing taste. It has been a long source of debate among the diabetic patients that are concerned about their blood sugar levels. As per the common misconceptions about the sugar content, this famous summer fruit has several health benefits for type 2 diabetic patients when consumed in moderation.

Nutrition Profile of Watermelon: - 

Watermelon is surprisingly low in carbohydrates and calories per serving which makes it a relatively safe option. The nutritional profile of watermelon indicates what makes it the best fruit for diabetic patients.

Water: 91%

Carbs: 7.6 grams

Cholesterol: 0 milligrams

Vitamin C: 13%

Vitamin B6: 0%

Iron: 1%

Magnesium: 2%

Sugar: 6.2 grams

Dietary Fiber: 0.4 grams

Fat: 0.2 grams

Protein: 0 grams

Glycemic Index Of Watermelon: -

Watermelon is known for its hydration and sweetness. However, it has a complex relationship with blood sugar levels. As glycemic acid is vital, let's understand the importance of glycemic index and foods which you can pair up with watermelon.

What is Glycemix Index?

The Glycemic Index is the numeric score that is assigned to the food based on how fast it can cause blood sugar levels to rise. Moreover, Glycemic gives you a more precise picture of food’s impact on sugar levels on how much glucose it can deliver per serving. The low glycemic index of watermelon is related to the fruit's high water content.

Foods which you can Pair up with Watermelon:-
To negate the effects of watermelon’s high glycemic index, people with diabetes should pair fruit with foods that are high in fibre, proteins, and healthy fats like nuts, paneer, cheese, and seeds.

These nutrients help in lowering the absorption of sugar into the blood and make you feel full for longer. Moreover, the main thing which we need to see is that diabetic people can eat watermelon as Watermelon has natural sugars. Moreover, before consuming one should always consult their nutritionist. At the same time, how watermelon affects your blood sugar levels depends on your eating pattern, your dietary habits, and your frequency of consumption of fruit. 

Health benefits of consuming watermelon for Diabetic Patients: -

Most people get confused about whether watermelon is good for people with diabetes. Let's look into the health benefits for it:

1. Vitamin C: If a diabetic patient consumes more vitamin C-rich foods, then it can improve their cardiovascular system and reduce the frequency of common colds.

2. Vitamin A: If you want to enhance the function of vital organs then the presence of vitamin A in watermelon will let you maintain your overall well-being.

3. Fiber: Watermelon has a high fiber content which helps in improving your digestive health.

4. Potassium and amino acids: Add a slice of watermelon to your diet, as it contains 320 milligrams of citrulline and potassium, which will help in maintaining your blood pressure levels.

What is the effect of watermelon on Diabetic Patients?

Maintaining good health especially for type 2 diabetic patients is crucial. A well balanced diet is rich in essential vitamins and minerals which will help in regulating blood sugar levels. Including watermelon in moderation is beneficial as it is low in calories. Pairing watermelon with foods that have low glycemic index will help in preventing blood sugar spikes.

1. Hydration Support: Watermelon is around 91% water which helps diabetic patients to stay hydrated which is crucial for improving overall health.

2. Rich in Antioxidants: With the presence of lycopene, an antioxidant which supports heart health reduces inflammation that is crucial for diabetic management. 

3. Low in Calories: Watermelon has low calorie count which makes it a good snack option when consumed in moderation without adding extra calories.

4. Limited Fiber Content: Watermelon lacks some significant dietary fiber that will result in rapid sugar absorption and potentially higher blood sugar levels if not paired with low GI foods.

5. High Glycemic Index: Watermelon has high GI which signifies that it can cause rapid spikes in blood sugar levels if consumed in large amounts.

  Frequently Asked Questions:-

1. Does watermelon increase blood sugar level?

   Yes, watermelon can increase blood sugar levels but the extent relies on the quantity you consume. Due to high glycemic index it can quickly rise in blood sugar levels. Moreover, its glycemic load is low because of its high water content that means that in small portions, it has a relatively moderate effect on blood sugar. It’s best to consume watermelon in controlled amounts and pair it with healthy fats to slow the absorption of sugar into the bloodstream.

2. Is Watermelon good for type 2 diabetes?

   Watermelon is a healthy addition for a type 2 diabetes diet if consumed in moderation. Although it contains high glycemic index and its low glycemic load and high water content makes it less likely to cause significant blood sugar spikes when consumed in small portions. It is rich in vitamin A and C and antioxidants such as hydrating properties, lycopene offers several health benefits. You can pair it with healthy fats and protein to monitor your blood sugar levels after consumption. 

3. Can people with diabetes eat watermelon at night?

   Yes, diabetic patients can consume watermelon at night. But it should be consumed in moderation as watermelon has high glycemic acid and it can raise blood sugar levels.

4. What should not be consumed with watermelon? 

   There are some kinds of limitations that a diabetic person needs to follow. Watermelon should not be consumed with cantaloupe, muskmelon, strawberries, apples, and peaches. 

Conclusion

Watermelon is a refreshing summer fruit loved by many of us, but it is crucial to consume in moderation by diabetic patients. Since watermelon has natural sugar and high glycemic acid, this fruit should be consumed in a balanced way as it can raise blood sugar levels. However, consuming watermelon along with other nutrients will enhance your energy levels throughout the day. By adding Z5 Pre workout in your workout routine, you will stay hydrated with the delightful taste of watermelon. Try our premium range of  Z5 Pre workout which is now available in refreshing watermelon flavour with zero added sugar. For more details please visit this webpage and explore a wider range of fitness products.