People with diabetes must be vigilant of what they eat in order to keep their blood sugar levels steady to prevent complications. Blood sugar control can be supported by a diet rich in fruits and vegetables. However, since fruit contains natural sugars and carbohydrates, determining the proper serving size is critical.“As there is no single ideal dietary distribution of calories among carbohydrates, fats, and proteins for people with diabetes,” the American Diabetes Association (ADA) advises, “macronutrient distribution should be individualised while keeping total calorie and metabolic targets in mind.” But, the question ‘Is watermelon good for diabetes?’ still prevails. Read on to understand this.
Watermelon is a common summertime fruit. Even if you want to serve some of the sweet treats at every meal or make it your go-to summer snack, you can first review the nutritional facts. If you have diabetes, you understand how important it is to keep track of what you eat and keep an eye on your blood sugar levels. Natural sugars can be found in watermelon. Your blood sugar content can be affected depending on your total diet and the amount of watermelon you eat. We’ll look at the health advantages of watermelon in this report, as well as what diabetics should keep in mind like watermelon nutrition, watermelon glycemic index, etc., when incorporating it into their diet. Yet, the confusion ‘Is watermelon good for diabetes?’ still lingers.
Watermelon glycemic index
When considering the dietary impact of watermelon or some other food on people with diabetes, the glycemic index (GI) is a key measure of how it might affect blood glucose levels.
The GI is a measurement of how easily dietary sugar reaches the bloodstream. The sooner this happens, the more likely a person’s blood sugar level will rise.
Each food is given a score between 1 and 100 by the GI system. The higher the amount, the faster sugar is absorbed into the bloodstream.
Watermelon glycemic index is about 72. A food object with a GI of 70 or higher is considered to have a high GI. Even though the watermelon glycemic index is high, GL(glycemic load) is low so it can be consumed moderately.
Does that mean that the answer to the question ‘Is watermelon good for diabetes?’ is ‘yes’?
Watermelon can also be eaten with foods that are high in healthy fats, fibre, and protein, such as nuts and beans, by people with diabetes. This mix of nutrients will make people stay fuller for longer while still lowering the impact of watermelon on blood sugar levels.
Now that we have learnt about watermelon glycemic index, let’s read on to understand watermelon nutrition.
Watermelon is an excellent source of many vitamins and minerals, including:
- Vitamin A
- Vitamins B-1 and B-6
- Vitamin C
But the doubt ‘Is watermelon good for diabetes?’ still prevails.
The heart, kidneys, and lungs all benefit from vitamin A. It’s really good for the eyes. According to the United States Department of Agriculture (USDA), one wedge of 286 g watermelon contains 80 retinol activity equivalents (RAE), a calculation of vitamin-A consumption.
According to the Office of Dietary Supplements (ODS), men over the age of 14 should consume 900 RAE of vitamin A, while women should consume 700 RAE. This means that a single wedge of watermelon will provide just over 10% of a person’s daily vitamin A requirement.
Vitamin C is a potent antioxidant that aids in the maintenance of a healthy immune system. A healthy immune system can help avoid some forms of cancer and reduce the incidence of diseases and infections.
Men should eat 105.2 milligrammes a day (mg/day), while women should consume 83.6 mg/day, according to the ODS.
A wedge of watermelon contains 23.2 mg of vitamin C, which is about 30.7 percent of the average daily vitamin C intake for women and 25.6 percent of the recommended daily vitamin C intake for men.
Fruits have a lot of fibre. A high-fibre diet promotes digestive health and aids in the removal of toxins from the body. High-fibre foods’ ability to make a person feel full makes them a good option for diabetics since portion control is an important aspect of controlling blood glucose levels.
Watermelon contains more than 90% water, making it an excellent source of hydration. Magnesium and potassium can both help with blood supply and kidney function. Potassium is contained in 320 mg per wedge of watermelon.
Citrulline, a non-essential amino acid found in the fruit, has been shown in a 2018 study to help increase blood pressure and metabolic health.
Still unclear about the answer to the question ‘Is watermelon good for diabetes?’? Read further.
Is watermelon good for diabetes? What do researchers say about it?
A small amount of fresh-cut watermelons will help people with type 2 diabetes in a variety of ways. While watermelon glycemic index (GI) is as high as 72, watermelons have a low glycemic load (GL) of 2 per 100-gram serving. It is therefore poor in carbohydrates and calories, but it does not contribute to the accumulation of extra fat in body tissues. This helps people with diabetes maintain a healthy body weight, which is important for improving their quality of life.
Additionally, watermelon seeds, which are usually discarded, can be ground, powdered, and eaten by diabetics. Proteins, omega-3 and omega-6 fatty acids, vitamins, zinc, and potassium are only a few of the nutrients contained in them. Several experimental trials have shown that these seeds can help reduce blood sugar levels and increase insulin resistance. However, since watermelon seed extracts are high in calories, make sure to take a prescribed spoonful. Hope you got the answer to the question, ‘Is watermelon good for diabetes?’.In conclusion, those with type 2 diabetes or prediabetes symptoms should eat a well-balanced diet that includes a small portion of watermelons, a high GI, low GL apple, along with other low GI foods, to keep blood sugar levels in check.
Twin measures your individual metabolism by collecting 3000+ data points every day and based on these inputs, we personalize your meal with the right mix of fruits and vegetables to heal the exact damage caused to your metabolism. So, now you know the right question to ask is not ‘Is watermelon good for diabetes?’ but ‘Is watermelon good for you?’.