Watermelon: Watermelons are abundant in summer. Many people like to take this fruit which gives coolness to the body. But can people with diabetes eat watermelon? How much to eat? Doubts are usually encountered.
People with diabetes can eat watermelon, but should be limited and the quantity should be carefully controlled. Watermelon contains about 92 percent water, making it a hydrating fruit. It is rich in nutrients like vitamin A, C, B6, potassium, magnesium and antioxidants like lycopene. Although sweet, it is safe for diabetic patients if taken in proper quantity.
Glycemic index and glycemic load
Watermelon has a glycemic index of around 72 which can cause blood sugar levels to rise quickly. But the glycemic load is very low — only 2 per 100 grams. Being high in water content and low in carbohydrates, small amounts have less impact on blood sugar.
How much to take?
Diabetic patients can consume up to 100–150 grams (about one cup of slices) of watermelon at a time. This serving contains 11–15 grams of carbohydrates. It provides enough moisture to the body and does not affect sugar levels much. It is better to eat in the middle of the meal rather than with it.
Health benefits
Watermelon offers several benefits to diabetic patients:
• Moisture: Protects against dehydration in summer.
• Heart health: Lycopene, citrulline help lower blood pressure and improve heart health.
• Antioxidant Properties: Reduces stress in the body and maintains health.
• Low in calories: Contains only about 30 calories per 100 grams which helps in weight control.
Precautions
A few things to keep in mind while consuming watermelon:
• Check blood sugar levels after meals.
• Should not be eaten in excess, should not be taken in combination with other high carbohydrate foods.
• It is advisable to consult a doctor for individual diet regimens.
All in all, diabetic patients do not need to avoid watermelon completely. It is a healthy option to hydrate the body during summer when consumed in the right amount and as part of a balanced diet. Blood sugar can be kept under control by following the limit and eating carefully.
