Benefits | Research | Glycemic| index | Other fruit| Takeaway |
The basics
Watermelon is typically a summertime favorite. Check out the nutritional information before you start eating a piece of this delectable dessert with every meal or making it your go-to summer snack. If you are diabetic, you are aware of how crucial it is to control your blood sugar levels and what you eat.
Watermelon does contain natural sugars. Depending on your overall diet and the amount of watermelon consumed, this may have an impact on your blood sugar level. Discover the potential effects of including watermelon in your diet by reading on.
The health benefits of watermelon
Watermelon, which is indigenous to West Africa, is a fantastic source of several vitamins and minerals, such as:
vitamin A
vitamin C
potassium
magnesium
vitamin B-6
fiber
iron
calcium
Vitamin A supports healthy vision and aids in the upkeep of your heart, kidneys, and lungs. Watermelon contains vitamin C, which is also advantageous for a balanced diet.
Vitamin C has been known to:
improve heart health
aid in the prevention of some cancers
help battle symptoms of the common cold
Eating watermelon can help maintain good digestive health because of its high fiber content. Consuming reasonable quantities of watermelon can help you feel fuller for longer by saying your sweet tooth. This is because watermelon is over 90 percent sourced.
Watermelon can help you maintain your diet and manage your weight in addition to keeping you hydrated.
What the research says, There isn’t any evidence that directly links eating watermelon to controlling diabetes. However, there is evidence to suggest that eating watermelon may reduce your risk of developing certain diabetes-related issues.
The pigment that gives watermelon its color, lycopene, is present in moderate concentrations in the fruit. It’s also a powerful antioxidant.Although more research is needed, lycopene may help reduce your risk of cardiovascular disease.
Early research suggestsTrusted Source that the lycopene found in tomatoes may be linked to a reduced risk for heart disease. Heart disease claims the lives of about sixty-eight diabetics who are 65 years of age or older. Roughly 16 percent of people in this demographic die of stroke.
With this in mind, the American Diabetes Association has classified diabetes as one of seven manageable risk factors for heart disease.
Where does watermelon fall on the glycemic index?
The glycemic index (GI) looks at how fast food sugar enters the bloodstream.
Each food item has a value between 1 and 100. Every food item is compared to a reference item in order to determine these values. Usually, white bread or sugar are used as comparisons.
The glycemic load (GL) of a food is the sum of its GI and actual carbohydrate content in a standard portion. It is said that the GL offers a more realistic approximation of how a specific diet affects blood sugar levels.
This method is frequently employed by those who utilize carb counting as a diabetes management strategy. Foods with a low or medium GI are considered less likely to raise your blood sugar levels.
A low GI is defined as 55 or lower. Generally speaking, a GI of 55 to 69 is regarded as medium. Anything that is higher than 70 is regarded as high.
A GL of 10 or less is low, 10 to 19 is medium, and 19 or more is high.
Watermelon typically has a GL of 2 and GI of 72 per 100 grams. Watermelon has a low GL, similar to other fruits, and is suitable for moderation as part of a meal that is well-balanced.
What are some other diabetes-friendly fruits?
While there are advantages to consuming watermelon, you should think about incorporating fruits with a lower GI into your diet to balance it out.
Since fresh fruit has no added sugar, make sure to choose it whenever and wherever you can.
When purchasing canned or frozen fruit, make sure to select fruits that are packed in fruit juice or water instead of syrup.
Read the label carefully and be on the lookout for any added sugars. You can also drain or rinse those ones that are packed with syrup.
Following a watermelon meal, keep an eye on your blood sugar levels and portion sizes to see how your body responds.
Talk to your healthcare provider about your desire to change your diet. They will review your current diet and take a look at your overall health profile.
They might advise you to speak with a dietician to determine the best eating plan.
A dietitian can:
answer all of your questions
recommend portion sizes
advise you on possible substitutes
Make sure to monitor your body’s reaction when you introduce new foods, like watermelon, to your diet after consulting with your physician and dietitian.