Watermelon is a fruit that keeps our body cool when the temperature is hot.
Watermelon is a very sweet fruit. Can people with diabetes eat it or not?
People who suffer from diabetics asks question regarding this fruit because they want to avoid complications after its consumption. They worry whether will spike their sugar level.
Research says a diet rich in fruit and vegetables enable people suffering from diabetics keep their sugar under control.
We must keep it in our minds that fruits also contain natural sweeteners and carbohydrates, so it is important to take care of their intake.
Watermelon and diabetes
Every diabetic patient must know that the sweetness of a fruit is not as important for them as its Glycemic Index (GI) number.
GI is a measure of how much of a carbohydrate-rich diet’s sweetness (glucose) can be absorbed into the bloodstream at certain times after eating, and is important for diabetics.
According to medical experts, diabetics need to control their blood glucose level and that is why their diet should be such that it can control this level. So for such patients, 15 grams of carbohydrate is not harmful to be part of the body through any fruit.
In the GI system, each food is given a score between 0 and 100. The higher the number, the higher the rate of blood sugar excretion.
Watermelon has a GI score of 72 and any diet above 70 is considered a high GI diet.
But according to experts, due to the high amount of water in the watermelon, its GI score decreases to some extent and since people eat only fresh fruits, it is better to avoid its juice.
Diabetics can eat watermelon with foods rich in healthy fats, fiber and protein.
The combination of these two keeps people’s stomachs full for a long time and slows down the absorption of sugar in the blood.
Benefits
Watermelon contains a variety of vitamins and minerals such as Vitamin A, Vitamins B1 and B6, Vitamin C, Potassium, Magnesium, Fiber, Iron, Calcium and Lycopene.
Vitamin A is good for heart, kidney and lung functions and also benefits eyesight.
Vitamin C is an antioxidant that strengthens the immune system, which helps prevent disease.
Potassium is an important nutrient in controlling blood pressure.
Watermelon also contains the amino acid citrulline which helps in improving blood pressure and metabolic health.
How much natural sugar is in watermelon?
A medium sized piece of watermelon (286 grams) contains 17.7 grams of sugar.
The amount of sugar formed by watermelon depends on the amount of sugar it contains.
How do diabetics include watermelon in their diet?
If a person includes watermelon or other fruits in their diet, it is important that they also take care of dietary fat and protein balance.
Fats and proteins help to slow down the absorption of sugar into the blood, it is also helpful for people with type 2 diabetes.
Like other fruits, it is better for diabetics to avoid sprinkling sugar on the fruit.
But it can be made a part of fruit licking.
But diabetics should avoid eating high-fat foods with watermelon and drink its juice or syrup.
Result
Overall, watermelon is safe for diabetics if they eat it in moderation.
Eating in moderation will have a mild effect on blood sugar levels.
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