Should You Eat Watermelons If You Have Diabetes? | Diabetes Health Page

Should You Eat Watermelons If You Have Diabetes?

By Bobby | Articles

Aug 23

Watermelon is a favorite and most refreshing fruit for the summer. You may love to eat it every single day, but make sure you check the nutrition first before deciding on buying it.

Especially if you have diabetes, you need to monitor and manage what you eat constantly. This is the most important thing because you need to regulate your blood sugar levels. So, what is wrong with watermelon?

Watermelon contains a lot of sugars. Even though they are natural, they are still sugars that can affect your blood sugar. Therefore, you need to learn more about this fruit and how you should consume it.

Benefits of Watermelon

This fruit is by far the most popular one out there, and with no doubt. It contains:

You will need only 280g of watermelon to get 31% of the necessary daily amount of vitamin A. As a result, it is highly beneficial for the kidneys, lungs, and heart. Moreover, in the same amount of grams you can get the necessary 37% of vitamin C.

This vitamin is important for improving the heart, avoiding the common cold or helping with prevention of some cancers. Therefore, you should consume watermelon because of the huge amount of fibers that it contains.

Besides, they are important for removing toxins and improving digestion. So, if you eat watermelon in moderate amounts, you can satisfy your cravings and feel full for a longer period.

Also, it can keep you hydrated because it has 90% water, so it can be ideal for losing weight and managing your diet.

What About Studies?

There aren’t any studies that can connect watermelon with diabetes. But, because of the multiple vitamins that it contains, it is possible that it can reduce the chance of developing any complications caused by diabetes.

Also, watermelon contains a little lycopene, which is a pigment that gives color to this fruit. But what you may not know is the fact that this pigment is also a great antioxidant.

Plus, there is a chance that lycopene may reduce the chance of developing risks from cardiovascular disease.

However, more research is necessary for proving this. Around 68% of people who have diabetes may lose their life from a heart attack. These people are mostly 65 years old or older, 16% of whom die from a stroke.

As a result, the ADA classified diabetes as a condition that serves as a major risk for causing heart disease.

Watermelon on the Glycemic Index (GI)

The GI looks at how fast your sugar enters your blood stream. Every food that you consume can be measured between 1 and 100. They are compared to a reference item, like sugar or white bread.

The glycemic load (GL) on the other hand, is a combination of the GI and how much carbohydrates a certain meal contains. So, it is great for measuring the real value of a certain food and what kind of impact it can have on the blood sugar levels.

If you have 55 GI or less, then you have a low level. Therefore you will need from 55-69 to have a normal GI level. But, careful not to have more than 70. So when it comes to GL, 10 is low, while 19 is medium and anything above that number is considered high.

What does this have to do with watermelon? Well, watermelon has 72GI and 2 per 100g serving GL. Even though the GL level may seem low, you may need to balance how much you eat so that your blood sugar won’t rise.

Fruits You Should Eat

You can eat watermelon but in moderation. However, if you want to eat more, you should focus on foods that have low GI, like the ones that have no sugars. So, if you want to purchase canned fruit, try to get the ones that are in a fruit juice rather than in syrup.

In other words, read the labels carefully. Also, eat more fresh fruits rather than the dried ones to avoid any unnecessary calories and sugars. Therefore, here is a list of the fruits you should consume:

  • peaches: 1 large peach contains 28GI and 5GL
  • pears: 1 small pear contains 37GI and 2GL
  • plums: 2 whole plums contain 24GI of and 4GL
  • apricots: 5 whole apricots contain 34GI and 6GL
  • grapefruit: 1 average size contains 25GI and 7GL

How Should This Affect You?

If you want to consume watermelon more often, you need to plan your whole diet accordingly. Because it contains a lot of GI and little GL, it is important to consume it in moderation.

So, if you plan on adding some sugar to your diet, you should consult with your doctor first.

He or she will review your diet and condition and decide what is best for you. Or, you can always contact a dietician who can create the best meal plan for you. The portion size is always important for a person with diabetes.

Therefore, you need to choose your foods wisely.

Maybe, it will be best for you to see how watermelon can affect your condition or have any physical response to your body. If you feel any changes in your blood sugar, you should contact your doctor immediately.

Source: HealthLine | USDA | The American Journal of Clinical Nutrition | NIH | Mayo Clinic | ADA