Is Watermelon Good for Diabetics? A Revelation- HealthifyMe

October 29, 2022 0 Comments

Watermelon is a hydrating fruit that continues to be integral to each family through the summer season. A calming, juicy watermelon looks like a breath of recent cool air within the scorching summer season months. Everybody enjoys consuming watermelon, however the query of whether or not or not folks with diabetes can eat this fruit will get raised ceaselessly.

One of the frequent ideas about watermelon is that folks with diabetes should not eat it. Nevertheless, opposite to the frequent assumption that it primarily accommodates water and sugar, watermelon is wealthy in vitamins. The advantageous bioactive parts of watermelon can deal with quite a lot of illnesses. Moreover, it additionally considerably reduces the danger of sure diabetic-associated issues.

Folks with diabetes can take pleasure in this fruit by making strategic choices about how a lot to eat. Proceed studying to study extra concerning the affiliation between watermelon and blood sugar.

Watermelon and Diabetes

Elevated blood glucose ranges characterise a situation often known as diabetes. One of many causes of diabetes is the hampered beta cells within the pancreas. These cells are in control of secreting the hormone insulin, which helps regulate blood glucose ranges. Many extreme issues, comparable to eye harm, cardiac points, neuropathy, and so forth., can develop in the long term if you don’t handle your blood sugar ranges. 

Watermelons have a marvellous nutrient profile, containing excessive moisture content material and potent health-promoting chemical compounds. Nevertheless, watermelon’s glycemic index (GI) is 80, making them one of many meals you will need to eat sparsely when you’ve got diabetes. The Glycemic Index of watermelon relies on the portion and kind of watermelon you eat. Moreover, watermelon can even enhance blood sugar ranges as a result of it accommodates carbohydrates just like different fruits wealthy in excessive pure sugar, comparable to berries, grapes, oranges, and so forth. 

Carbohydrate transforms into blood glucose or blood sugar after being digested. Subsequently, the quantity of carbohydrates you eat is proportional to the quantity of glucose you eat. Nevertheless, watermelon’s excessive fibre and comparatively low carbohydrate content material don’t considerably elevate blood glucose ranges if consumed sparsely.

Is Watermelon Good for Diabetics? 

There should not sufficient analysis findings targeted on watermelon and diabetes. However, the few of them present that if consumed in applicable quantities, watermelon may reduce diabetes issues. Regulating the amount of consumption can forestall watermelon from negatively affecting your blood sugar ranges. In distinction, overeating and frequent consumption of watermelon will result in blood glucose spikes and nullify its optimistic results. 

Based on investigations, hyperglycemia sufferers usually tend to expertise cardiac issues. Elevated oxidative stress and LDL oxidation are the primary contributing elements to this situation. Excessive glycemic meals considerably enhance glucose, and their auto-oxidation produces free radicals and cell harm. Nevertheless, lycopene, an antioxidant, happens naturally in watermelon and has hypoglycemic motion. 

Lycopene aids within the battle towards free radicals and lowers the danger of diabetes, coronary heart illness, and different circumstances. It’s related as a result of cardiovascular illnesses account for 68% of deaths in adults with diabetes over the age of 65. Research additionally present that lycopene extract enormously enhances lipid and glucose metabolism.

The HealthifyMe Observe

When consumed sparsely (i.e., 100-150 grams, 2-3 days every week) watermelon may be useful for folks with diabetes. It isn’t notably dangerous, nevertheless it impacts everybody in a different way. Therefore, it’s higher to seek the advice of an skilled nutritionist to determine your portion dimension and the right methods of consumption. Nevertheless, the final technique is to trace your carbs, perceive a meals’s glycemic index, and monitor your blood sugar ranges.

A Nutritionist’s Recommendations on Consuming Watermelon Whereas Managing Diabetes

  • Well being professionals and nutritionists advise diabetic folks to restrict their day by day consumption of watermelon to 100 grams. As well as, you will need to eat them 2 to three days weekly somewhat than day by day.
  • Each a part of a watermelon is edible. Furthermore, the watermelon seeds are jam-packed with vitamins like omega-3, omega-6, zinc, proteins, potassium, and so forth. Subsequently, consuming it at advisable ranges is helpful.
  • Watermelons, owing to their excessive moisture content material, assist folks management their cravings for candy meals and preserve their stomachs fuller for longer. You possibly can have it as a snack by mixing half a cup of diced watermelon with a cup of Greek yoghurt or including it to a salad.
  • Since each particular person is completely different, one of the best ways to find out how watermelon impacts your blood sugar is to check 1-2 hours after consuming watermelon utilizing a CGM or glucometer. In case your blood sugar is 50 factors larger than the conventional vary, you will need to in the reduction of on the portion.


Consuming sparsely is the important thing to wholesome residing and managing continual circumstances like diabetes. Vegetables and fruit are essential for these with diabetes, and the sweetness of watermelon shouldn’t discourage you from incorporating it into your food regimen. Take into account the whole quantity of carbohydrates to maintain your blood glucose in vary. You possibly can all the time converse to the well being consultants from the HealthifyMe group to know extra about watermelon and how one can embrace it in your food regimen.

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