Is watermelon good for people with diabetes

Good news:. Watermelon and diabetes are compatible. 

In this article, I will show how to pick a good watermelon when you go to the store and the health benefits of this delicious fruit. As a person with diabetes, your friends and family might be surprised to see you savoring watermelon with gusto. Who wouldn’t enjoy a sweet slice of delicious watermelon? But they might ask you: “can diabetics eat watermelon?” You can tell them, “Yes. Persons with diabetes can enjoy watermelon. After reading this article, you’ll know exactly how much is ok and be able to spread the word.”

As a registered dietitian nutritionist and certified diabetes care and education specialist, I help people manage their diabetes and blood sugar with confidence. 

Can Watermelon Raise Blood Sugar?

Yes it will because watermelon like any other fruit such as berries, apples, pears, oranges, and peaches will raise your blood glucose levels because it contains carbohydrates. Carbohydrate is a nutrient that after gets digested it is converted into blood glucose or blood sugar. The amount of glucose is proportional to the amount of carbohydrate you eat.

If someone asks, “Is watermelon too high in sugar?” The answer is it depends on the portion you are going to eat.

1 cup of watermelon         46 calories       12g carbs          0.6 fiber           9g sugars

2 cups of watermelon       91 calories       23g carbs        1.2g fiber         19g sugars

3 cups of watermelon       137 calories    35g carbs         1.8 g fiber        28g sugar

Remember: when you have diabetes, count total carbohydrates, not just sugars. Sugar is just one type of carbohydrate, and other types of carbohydrate will also affect your blood sugar levels.  

How Much Watermelon Can I Eat?

Two cups of watermelon is an average serving size.  You should strive to keep your blood glucose in target range which is no higher than 180 mg/dl 2 hours after eating. 

If your numbers are consistently above target, examine if your meal plan needs tweaking. Check if the type and amount of foods you are eating need to be adjusted. 

• Check your portions – are they larger than usual? Are you eating more carbohydrates? If so, this could cause higher blood glucose levels.
• Check the type of foods you are eating – Are you eating foods without fiber? Which high-fiber foods can you add to your meals?  

 What is Watermelon’s Glycemic Index/Load?

The glycemic index measures how quickly the carbohydrate in foods is absorbed in the body. The glycemic load measures the amount of glucose absorbed based on the portion you eat. The higher the glycemic index (70>) and glycemic load (20>), the faster the glucose is absorbed in your body. 

The University of Sydney Glycemic Index lists different types of watermelons from Malaysia, Jamaica, and Australia with a glycemic index ranging from 48 to 80 and a glycemic load ranging from 7 to 12.

Foods with carbohydrate can be classified as:

•         High > 70 – eating foods high in GI causes a spike in blood glucose
•         Moderate 56-69
•         Low <55 – eating foods low in GI results in a slower rise in blood glucose

The glycemic index of watermelon depends on the type and portion of watermelon you eat. If you eat a watermelon that was grown in the United States, it may not reflect the glycemic index/load of the list on the ones that have been tested.

The best way to know how watermelon affects your blood sugar Is to test 1-2 hours after eating watermelon using your glucometer or continuous glucose monitor (CGM). If your blood glucose is 50 points higher then you need to reduce the portion.  

Does Watermelon Have Health Benefits?

Watermelon is delicious and healthy. One cup of watermelon (USDA Food Composition Database) has

•         Vitamin A (8%)
•         Vitamin B6 (6%)
•         Vitamin C (25%)
•         15mg of magnesium
•         17mg of phospohorus
•         170mg of potassium
•         Excellent source of disease-fighting antioxidants beta carotene and lycopene

Watermelon contains two substances which are precursors of nitric oxide (NO)  that have a role in lowering blood pressure and may support heart health.

Does Watermelon help with Weight Loss?

One key to weight management is to eat fewer calories than what the body uses. This could be attained by substituting higher calorie foods with lower calorie versions of the same foods and increasing dietary fiber. 

Increasing fruits and vegetables, including watermelon, is a great way to boost your fiber intake. (How to Use Fruits and Vegetables to Help Manage Your Weight)

Benefits of Watermelon for Men

Watermelon contains lycopene, a disease-fighting antioxidant. Did you know that 1 cup of watermelon contains almost THREE times the amount of lycopene of 1 small tomato?

                                                                     Lycopene amount

•         1 cup of watermelon              6.35g
•         1 small tomato                        2.3mg
•         1 small grapefruit (flesh)      2.2mg
•         1 cup of 1-inch papaya           2.7 mg

A diet high in lycopene may slightly reduce the risk of prostate cancer and might also slightly reduce the risk of prostate cancer returning (Medline Plus).

Watermelon after Workout

In a study, watermelon has been shown to improve exercise performance in healthy young adults. 

How to Pick the Right Watermelon in the Grocery Store

If you’ve ever felt stuck trying to pick out a watermelon, know that with the following tips, you’ll be sure to pick a wonderful fruit!

•         Find a firm watermelon that has no bruises, dents, or cuts.
•         Feel it: A watermelon should feel heavy.
•         Knock on it. If you hear a thwump it means that it is ripe.
•         Look for the ground spot. This is the underside or soil side. It should be yellowish or creamy yellow. It means the watermelon has spent time in the soil getting ripe in the sun. 

In Summary: Watermelon for Diabetes Good or Bad? 

Absolutely Good. People with diabetes should have fruits and vegetables and the sweetness of watermelon should not dissuade you from including it in your diet. Take into consideration the type and total amount of carbohydrate to keep your blood glucose in range.

If you want to learn about how food fits and how to make adjustments to keep your blood glucose in range, check out my program On the Plate! Eating to Keep your Blood Glucose in Check

Do You Want To Learn More About Diabetes? Check Out These Articles!

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