THIS POPULAR SUMMER FRUIT IS A REFRESHING SEASONAL FAVORITE, BUT ENJOYING IT IN MODERATION IS IMPORTANT.
Watermelon is a refreshing summer favorite, but its natural sugar content may raise questions for people with diabetes or prediabetes. Here’s what medical experts say about enjoying watermelon while managing blood sugar levels.
Key Takeaways
Watermelon is relatively low in sugar and can be enjoyed in moderation by people with diabetes.
A serving is just under two cups. Pairing watermelon with protein or nuts may help manage blood sugar levels.
Fiber-rich fruits, including berries, apples, pears, citrus fruits, apricots, and plums, may cause smaller blood sugar spikes.
Does Watermelon Raise Blood Sugar?
Watermelon contains natural sugars and carbohydrates that can increase blood sugar levels. However, its high water content makes it relatively low in sugar compared with many other fruits. Watermelon has a glycemic index (GI) of 72, considered high. A 280-gram serving contains approximately 17 grams of sugar and has an estimated glycemic load (GL) of 15, which is moderate.
Glycemic load considers both the carbohydrate content and portion size, making it useful for understanding how much a serving may affect blood sugar.
Can People With Diabetes Eat Watermelon?
Yes. People with Type 1 or Type 2 diabetes can enjoy watermelon as part of a balanced diet.A standard serving is approximately 280 grams, or just under two cups of diced watermelon.
To help manage blood sugar, consider pairing watermelon with protein or healthy fats, such as nuts, eggs, or plain yogurt. Portion control and monitoring individual blood sugar responses are also important.
6 Health Benefits of Watermelon
1. Supports Hydration
Watermelon contains more than 90% water, making it a refreshing way to stay hydrated, especially during hot weather.
2. Promotes Heart Health
Watermelon contains lycopene, an antioxidant that may help reduce inflammation and support cardiovascular health.
3. Provides Essential Nutrients
Watermelon supplies vitamins A and C, potassium, magnesium, and other nutrients that support overall health.
4. Supports Digestion
Its water and small amount of fiber help maintain healthy digestion and regular bowel movements.
5. May Support Weight Management
Watermelon is relatively low in calories and high in water, making it a satisfying snack. Some research associates watermelon consumption with improved weight management.
6. May Help Lower Blood Pressure
Watermelon contains citrulline, an amino acid that may help relax blood vessels and support healthy blood pressure.
Best Fruits for People With Diabetes
Whole fruits containing fiber and relatively low glycemic loads are generally good choices for people managing diabetes.
Examples include:
Berries, including strawberries, blueberries, and raspberries
Cherries
Apples and pears
Oranges and grapefruit
Fresh apricots and plums
Whole fruits are generally preferable to fruit juices because they retain more fiber. Dried fruits can also be enjoyed, but smaller portions are recommended because their sugars are more concentrated.
Fruits to Eat in Moderation
Fruits such as bananas, grapes, and pineapple may raise blood sugar depending on their ripeness and portion size. However, these fruits do not need to be completely avoided. Managing portions and considering total carbohydrate intake are more important than eliminating specific fruits.
The Bottom Line
Watermelon can be part of a healthy diet for people with diabetes when eaten in appropriate portions. Although its glycemic index is relatively high, its water content and moderate glycemic load make it possible to enjoy without necessarily causing large blood sugar spikes.
Pairing watermelon with protein or healthy fats and monitoring blood sugar responses can help support better glucose management.
Source: SingleCare