If you have diabetes or know someone who does, you’ve probably wondered whether that delicious, juicy watermelon is a good choice for your diet. It’s so refreshing, especially in summer, but… how does it fit into a controlled diet? Read on because we’re going to answer all your questions about the relationship between watermelon and diabetes!
Is watermelon good for diabetics?
The quick answer is: yes, watermelon is good for diabetics, but in moderation. Although watermelon is known for being high in water and low in calories, it also contains naturally occurring sugars, something that anyone with diabetes should be aware of.
The key here is the glycaemic index (GI), which measures how foods affect blood glucose levels. Watermelon has a GI of 72, which puts it in the category of foods with a high glycaemic index. This means that its sugar is absorbed quickly, which can cause glucose spikes if not consumed properly.
But wait! Before you give up watermelon for good, there’s something else you need to know. The glycaemic index alone is not everything; we also need to look at the glycaemic load (GL), which considers the serving size. The GL of watermelon is relatively low, which means that if you eat it in small portions, it doesn’t have a significant impact on your blood sugar, so all is not lost for watermelon lovers!
How much watermelon can a diabetic eat?
This is where moderation comes into play. A diabetic can enjoy watermelon as long as they do so in controlled portions. Ideally, about **120-150 grams** of watermelon should be consumed per serving, which is roughly equivalent to one cup of watermelon cubes.
That serving size will provide you with approximately 12 grams of carbohydrates, which is an advisable amount in a diabetic eating plan. Also, let’s not forget that watermelon is mostly water, so it doesn’t provide many calories (only 46 calories per cup). This makes it a refreshing and light snack, perfect for when you need something sweet without going overboard.
Key tip: If you are diabetic and love watermelon, it is best to combine it with protein or healthy fats, such as a handful of almonds or a slice of cheese. This will help slow down your body’s absorption of sugar and keep glucose levels stable.
What other fruits can a diabetic eat?
Now that you know that watermelon is an option, albeit in moderate amounts, you may be wondering what other fruits are safe for people with diabetes. The good news is that many fruits are allowed! Fresh fruits are rich in fibre, vitamins and antioxidants, which are beneficial for overall health, including for people with diabetes.
Watermelon and diabetes: balance is key
While watermelon can be part of a diabetic’s diet, it is always important to remember that balance is key. The key to good diabetes management is not avoiding fruit altogether, but consuming it wisely. Moderate portions, a balanced diet and regular monitoring of blood glucose levels are essential.
So, if you are diabetic and fancy a delicious watermelon, go ahead and enjoy it, but always remember to do so in moderation and with other foods that help you balance your blood sugar. And if you’re looking for more options, there’s a wide variety of healthy and safe fruits you can enjoy too!
