Watermelon is one of the most popular fruits during summertime. Yes it’s delicious and can make for a sweet treat after every meal. However, if you have diabetes, it is important that you watch your diet and monitor your blood sugar level at all times. Knowing the nutritional information about the watermelon can help you decide on whether you should eat it.
Watermelon has a high content of natural sugar. Depending on your overall diet, it may have a significant impact in your blood sugar level. Read on to find out how eating watermelon can impact your diabetes condition.
Research on The Effects of Watermelon in Diabetes
There is not much research done on investigating the effects of watermelon consumption in diabetes management. However, there are some evidences that suggest that eating watermelon can help to minimize your risk of some diabetes related complication.
Watermelon is filled with moderate amount of lycopene. This is a pigment, which is also responsible for giving the watermelon its color. Lycopene is also a powerful antioxidant. However, more researches are needed to verify the claim that it can help to minimize cardiovascular disease.
According to studies, about 68 percent of diabetes patients aged 65 years old and above, pass away due to certain kind of heart disease. With this, experts have classified diabetes as one of the controllable risk factors of heart disease.
Glycemic Index of Watermelon
The Glycemic Load (GL) is a combination of the Glycemic Index (GI) and the actual carbohydrate content in a typical food serving. It has been argued that the GL is what gives a real world value on how a certain food can affect one’s level of blood sugar.
Glycemic Index of 55 and below is considered low, while a GI between 55 and 69 is considered medium. Anything that is more than 70 is high. A Glycemic Load below 10 is low, between 10 and 19 is medium, while 19 and above is high.
The watermelon usually has a GI of 72, but with a GL of 2 for every 100 grams of serving. Although the GL of watermelon is low, make sure to balance your meal with other low GI foods in order to prevent a spike of your blood sugar level.
Adding Watermelon to Your Diabetic Diet
If you want to include watermelon in your meal plan, it is best to consider your daily diet as a whole. Watermelon has a high Glycemic Index but low in Glycemic Load. There is nothing wrong with including watermelon to your diet, but make sure to consume it only in moderation. Most importantly, monitor your blood sugar level everyday.