THE SUMMER FRUIT IS A STAPLE IN THE WARM MONTHS, BUT MODERATION IS KEY
Picture yourself enjoying a cold, juicy slice of watermelon on a hot summer day—whether you’re at a picnic, relaxing at the beach, or enjoying a backyard barbecue. But if you have diabetes or prediabetes, you may wonder whether watermelon’s natural sugars could raise your blood sugar too much.
The good news is that you don’t necessarily have to avoid this refreshing fruit. To better understand how watermelon fits into a diabetes-friendly diet, we spoke with medical experts about its sugar content, serving size, and potential effects on blood glucose levels.
Key Takeaways
- Although watermelon tastes sweet, it contains less sugar than many other fruits and can fit into a balanced diet for people with diabetes.
- A typical serving of watermelon is just under two cups. Pairing it with protein or nuts may help reduce the impact on blood sugar levels.
- Berries, apples, pears, citrus fruits, and undried apricots and plums may be less likely to cause sharp blood sugar increases because they provide more fiber.
Does Watermelon Raise Blood Sugar?
Eating a large amount of any carbohydrate-containing food can increase blood sugar. However, watermelon is relatively low in sugar compared with many other fruits because it contains a high amount of water.
One way to assess a food’s effect on blood sugar is its glycemic index (GI). Watermelon has a GI of about 72 and contains approximately 17 grams of sugar per 280-gram serving. However, GI alone doesn’t account for how much of the food you actually eat.
That’s where glycemic load (GL) comes in. It considers both the food’s GI and the carbohydrate content of a particular serving. A 280-gram serving of watermelon has a GL of about 15, which falls into the medium range.
Can People With Diabetes Eat Watermelon?
Yes. People with Type 1 or Type 2 diabetes can include watermelon in a balanced diet, provided they pay attention to portion sizes and monitor their blood glucose.
A standard 280-gram serving is slightly less than 2 cups of diced or balled watermelon, while one cup weighs approximately 152 grams.
One strategy is to combine watermelon with protein or healthy fats rather than eating it by itself. For example, you could pair it with:
- Nuts
- Eggs
- Yogurt
Combining carbohydrates with protein or healthy fats may help moderate the effect on blood sugar.
6 Potential Health Benefits of Watermelon
Despite being made up mostly of water, watermelon provides several nutrients and potential health benefits.
1. Supports hydration
Watermelon contains more than 90% water, making it a refreshing option for maintaining hydration, particularly during hot weather.
2. May support heart health
Watermelon contains lycopene, an antioxidant that may help reduce inflammation and support cardiovascular health.
3. Provides important nutrients
Watermelon supplies several nutrients, including:
- Vitamin A
- Vitamin C
- Magnesium
- Calcium
- Potassium
4. May support digestion
The fruit provides fiber, which can help keep the digestive system moving. Fiber also plays a role in maintaining healthy cholesterol levels.
5. May support weight management
Research cited in the source found that consuming watermelon daily was associated with weight loss.
6. May help support healthy blood pressure
Watermelon contains citrulline, an amino acid that can help relax blood vessels. Research has found that watermelon supplementation may reduce blood pressure.
What Are the Best Fruits for People With Diabetes?
For people with diabetes, fresh fruit is generally a good choice, as are frozen or canned fruits without added sugar.
Fruits that are relatively lower on the glycemic index and provide fiber include:
- Blueberries
- Blackberries
- Raspberries
- Strawberries
- Cherries
- Apples
- Pears
- Oranges
- Grapefruit
- Apricots
- Plums
It’s best to consume these fruits in their whole, natural form. Dried fruit and fruit juice can produce larger blood sugar increases because processing can concentrate the sugar and reduce the amount of fiber.
Fruits to Eat in Moderation
Some fruits contain more sugar, have a higher GI, or provide less fiber and may therefore require more careful portion control.
These include:
- Bananas
- Grapes
- Pineapple
If you have diabetes, portion size and your individual blood glucose response are important when including these fruits in your diet.
The Bottom Line
People with diabetes don’t necessarily need to avoid watermelon. Although it has a relatively high glycemic index, its high water content means it contains less sugar than many people might expect, and its glycemic load is moderate at a typical serving size.
Keeping portions reasonable and pairing watermelon with protein or healthy fats can help make it part of a balanced diabetes-friendly eating pattern.
Source: SingleCare