Watermelon is classically a summer favorite fruit. If you have diabetes, you clearly understand how vital it is to monitor your blood sugar level. Watermelon is full of natural sugars. Depending on your overall diet, this may have a direct impact on your blood sugar level. Is watermelon good for diabetes? Continue reading the article to get more information on this issue.
Watermelon is a favorite fruit for many people. However, if you have diabetes, you may wonder if its sweetness might spell trouble for your blood sugars. Fruit from the gourd family, watermelon packs nutritional value and is an excellent source of lycopene – a plant chemical linked to a reduced risk of cardiovascular disease and cancer. However, since watermelon is a source of carbohydrates and has a high glycemic index, it is often shunned for other fruit choices.
Watermelon diet for diabetes
That great fruit comes from the gourd family, known for their hard green rinds and red, sweet and watery pulp. One cup of cubed watermelon contains less than 55 calories. It is an excellent source of vitamin A, vitamin C, and potassium. Red watermelon also packs a blow when it comes to the antioxidant lycopene, which may help to reduce the risk of certain cancers and heart disease. If you have diabetes, the quality of your diet matters. Therefore, eating more vegetables and fruits is one way to decrease the risk of other health conditions.
Advantages of watermelon for diabetes
Being native to West Africa, watermelon is a refreshing source of both vitamins and minerals. Among the most important ones are the following:
- Vitamins: A, C, B-6
One 285 gram serving provides 33% of the daily-recommended amount of vitamin A. This supports healthy vision and aids in the upkeep of your kidneys, heart, and lungs.
Vitamin C is also helpful to a healthy diet. It is found in large quantities per 285-gram serving. A single serving of watermelon provides 35% of your daily recommended eating. Vitamin C is known to recover heart health, aid in the prevention of cancers. Moreover, it helps to fight symptoms of the common cold.
Being high in fiber, watermelon will help your body getting rid of toxins. It also promotes healthy gastral health.
Glycemic index of watermelon
There are some serious reasons why watermelon is blamed for high blood sugars. Primary, watermelon is a standard potluck item. This fruit might be hard to eat in moderate portions. Secondly, watermelon has a high glycemic index (GI). Therefore, high GI foods have more of a blood sugar impact. It also causes a quicker blood sugar rise, compared to low GI foods. However, the GI is a multifaceted system with many variables, and GI does not make any factor in the carbohydrate quantity. Watermelon has a low GL of six. Therefore, as long as portions are precise, this fruit is a satisfactory choice in a diabetes meal strategy.
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Watermelon and blood sugar
While watermelon has health-promoting properties, its carbohydrate content and its anticipated effect on blood sugars can be an immediate concern. According to ADA, blood sugars can be managed better when a meal strategy spreads small to moderate quantities of carbohydrate-containing foods throughout the day. Carbohydrate counting is a meal-planning method that can help achieving these objectives. Watermelon can effortlessly fit into a diabetes meal plan by factoring in its sugar count, since one-fourth cup, diced watermelon contains about thirteen grams of carbohydrates. It is about the same as a small fresh fruit, one cup of various berries, or a half of the banana.
According to the ADA, components in watermelon may demonstrate to be of worth in helping diabetes and enlightening blood pressure. It is a condition found in three of four people with diabetes. An investigation published in “American Journal of Hypertension” (2011) established that watermelon extract reduced blood pressure readings in people with prehypertension. In addition, a study published in the July 2008 “Life Sciences” outlined that long-term treatment with lycopene lessened diabetes-related cognitive decline in rats. These studies results hold promise that plant chemicals in watermelon may have supportive benefits. However, large-scale human trials are needed to clarify this fruit’s value in diabetes management.
While watermelon is a healthy fruit choice for people with diabetes, large amounts might cause blood sugar levels to increase to an unwanted level. If you need help learning how to eat for diabetes or want to understand your carbohydrate targets, ask for a referral to a dietitian who specializes in diabetes. Moreover, if your blood sugar level is already above target, immediately visit your doctor and discuss following steps with your diabetes care team.