Watermelon is a fruit that contains natural sugar. While it is usually safe for a person with diabetes to eat watermelon, several factors determine the portion size and frequency of consumption.
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People living with diabetes must consider their food choices to help maintain stable blood sugar levels and avoid complications. A diet high in fruits and vegetables can support blood sugar management. However, since fruit also contains natural sugars and carbohydrates, working out a suitable serving size is important.
It is important to emphasize that each person is different and may respond differently to certain eating patterns. As such, healthcare teams and dietitians need to create individualized plans that consider a person’s goals and overall health.
The glycemic index (GI) plays an important role in determining how quickly foods influence blood glucose levels. The GI measures how quickly sugar from food enters the bloodstream — the faster this process, the more likely a person will experience a blood sugar spike.
A 2021 article notes that the GI system allocates each food a score between 1 and 100. According to another article, the higher the GI number, the faster sugar enters the bloodstream. According to various sources, watermelon has a GI of roughly between 74 and 80. Any food item with a GI of 70 or above has a high GI.
However, while watermelon has a relatively high GI, it contains so little carbohydrate and a high percentage of water that its glycemic load (GL) is around 8. The GL describes multiplying the GI by the amount of carbohydrate in a serving, then dividing the total by 100. As such, while consuming fresh watermelon is suitable, it may be advisable to avoid watermelon juice due to its much higher glycemic load.
People with diabetes could pair watermelon with foods rich in healthy fats, fiber, and protein, such as nuts or seeds. This combination of nutrients can help a person feel full for longer and slow sugar absorption into the bloodstream.
Watermelon contains many vitamins and minerals,
Vitamin A
Vitamin A
The
Read on to learn more about vitamin A-rich foods.
Vitamin C
Vitamin C is an antioxidant that can promote a healthy immune system. A strong immune system can reduce the frequency of illnesses and infections and
Using data from the 2001–2002 National Health and Nutrition Examination Survey (NHANES), the
Read on to learn more about vitamin C-rich foods.
Potassium
One wedge of watermelon provides
Read on to learn more about potassium-rich foods.
Amino acid
Finally, watermelon also contains a nonessential amino acid called citrulline, which a
Watermelon contains
The amount of sugar a person consumes from watermelon will vary according to their portion size. For example, in a single cup, an individual would consume around 9 g of sugar.
If a person adds watermelon or other fruit to their meal or snack, they should balance it with nutritious fats and protein. According to Diabetes UK, fat and protein can help lower the GI of foods. Another article indicates that consuming watermelon with other foods rich in protein and fat can help to slow the absorption of sugar into the bloodstream.
Like other fruits, it is generally best to eat watermelon without added sugars and in its whole and minimally processed form. However, a person could add it as part of a fruit salad and consume a reasonable portion as part of a larger meal.
However, when eating watermelon, a person should avoid pairing it with other high GI foods. Instead, they should include it with foods such as nuts, seeds, and other sources of nutritious fat and protein.
Read on to learn more about the worst fruits for people with diabetes.
The American Diabetes Association (ADA) advises that no single distribution of macronutrients, which comprise fats, proteins, and carbohydrates, works for everyone. As such, certain fruits may affect people’s blood glucose differently. Instead of looking at specific fruits, it is important to focus on the totality of the foods and beverages a person consumes.
A person living with diabetes should aim to eat a balanced, nutritious diet consisting of a large proportion of fruits and vegetables. Although fruits contain natural sugars, a person with diabetes should still monitor their intake to an extent. Often, pairing fruit intake with nutritious fats and proteins is enough to help prevent blood sugar spikes.
People should also be mindful of where a fruit sits on the GI scale and consider choosing fruits with lower sugar levels and higher amounts of fiber. Generally, they should also avoid sugary beverages, including fruit juices and some smoothies.
In addition to watermelon, some fruits the ADA advises consuming include:
Read on to learn more about the relationship between fruit and diabetes.
It is safe for people with diabetes to eat watermelon in moderation. However, it is best to consume watermelon and other high GI fruits alongside foods that contain plenty of nutritious fats, fiber, and protein.
Although watermelon is high on the GI scale, it has a low glycemic load, which means it will only slightly affect a person’s blood sugar levels after consumption.
