Watermelons are considered healthy fruits, but eating large amounts can cause blood sugar spikes.
How does watermelon affect blood sugar levels?
For many people with diabetes, the glycemic index (GI) is often used to estimate how food affects blood glucose levels. But it doesn't always show the big picture.
“GI has not always been a reliable indicator of blood glucose response,” said Samantha M. Coogan, MS, RDN and LD, director of the Nutrition and Nutrition Lessons Program at the University of Nevada in Las Vegas.
Coogan explained that the index does not explain the difference in how food is cooked or combined, or people's digestion. GIs tell you how quickly food increases blood sugar levels, while glucose load (GL) measures the amount of carbohydrates found in a typical serving.
For example, watermelons probably have a “high” GI of 72, but have a low blood glucose load (GL) of about 5 per 120 grams. Thanks to the high water content of watermelon (91%) And low GL, standard servings are unlikely to cause sharp blood sugar spikes.
“For people with diabetes or pre-diabetics, the safe portion is usually a 1 cup diced watermelon containing about 11 grams of carbohydrates.”
How to Blunt Blood Glucose Spikes from Watermelon
According to Coogan, watermelon can definitely be included as part of a healthy, diabetes-friendly diet. In fact, a small preliminary study of obese mice in 2020 found that adding watermelon products to a high-fat diet can help improve blood glucose levels and insulin sensitivity.
Another small study examined blended watermelon juice (made with meat, skin and seeds) and showed it can help promote watermelon sensation, improve skin health, and stabilize blood sugar after meals.
Although these studies are limited, it suggests that watermelons can actually help regulate blood glucose levels when consumed moderately and paired with a high protein diet.
“Pair it with protein or healthy fats,” added Beal. It slows digestion and helps reduce the chances of spikes.
Try these delicious pairings:
Feta and Olive Oil Full Fat Greek Yogurt Motzzarella or Goat Cheese Cottage Cheese Fresh Avocado Nuts or Seeds
Watermelon Nutrition Statistics
Watermelon contains many vitamins, electrolytes and antioxidants that help support blood glucose regulation, metabolic health, and overall well-being.
A diced watermelon can be found:
45 calories170 mg potassium: Helps regulate fluid balance and supports healthy blood pressure.Magnesium 15 mg: plays a role in muscle and nerve health and blood glucose control.6890 µg Lycopene: Antioxidants associated with reduced inflammation and oxidative stressL-Citrulline: Amino acids that can improve blood flow and heart health
Coogan adds that it is also a great source of vitamins A and C, calcium and iron. And if you find it difficult to stay hydrated all day, it's a great way to get your daily ounces.
Are there too many watermelons?
The watermelon portion may be added soon. Going overboard to watermelons may not cause serious problems for most healthy individuals, but can cause discomfort, especially for those with gastrointestinal sensitivity.
You may have been a little too much:
Bloody, gassy, or experience thirst and fatigue (possible signs of sugar spikes) eat more than 2 cups in one or more cups without other foods to balance
Eating too much fruit can contribute to excessive sugar intake, so some perceptions can really make a difference when enjoying healthy and sweet snacks.
What does this mean to you?
Even for people with diabetes, chilled slices or two watermelons are generally safe. Eat it with a yogurt cup or a handful of nuts for a balanced diet.