Watermelon has a high glycemic index, and diabetics should eat it with healthy fats, fiber, and protein to slow the absorption of sugar into the bloodstream.
The glycemic index (GI) plays an important role in determining how much food affects blood sugar. GI measures how quickly sugar from food enters the bloodstream. The faster this process, the more likely you are to have a blood sugar spike. Watermelon has a high GI, around 72 (GI 70 and above is high). However, according to the Diabetes Defeat Foundation (USA), due to the high percentage of water in watermelon, people with diabetes can eat watermelon in a normal diet in moderation. With a serving of about 120 grams of watermelon, the GI is only 5.
This organization also recommends that people with diabetes should avoid watermelon juice because it has a higher sugar content than fresh watermelon, which will increase blood sugar more. Patients can combine watermelon with foods rich in healthy fats, fiber and protein to slow the absorption of sugar into the bloodstream and feel fuller for longer.
Watermelon contains natural fiber, sugar and water. Image: Freepik.
According to the US Department of Agriculture, a medium-sized piece of watermelon (about 286 grams) contains nearly 18 grams of sugar. Therefore, people with diabetes should eat watermelon in fresh, whole and simply processed form without added sugar. Patients can also make watermelon salad and eat a reasonable portion. Also, avoid combining watermelon with other high GI foods. Instead, you should eat this fruit with nuts, seeds, and other healthy sources of fat and protein.
Watermelon also contains many vitamins (A, B1, B16, C) and minerals (potassium, magnesium, calcium, iron), lycopene and healthy fiber. Vitamin A helps preserve heart, kidney, and lung function and supports eye health. Vitamin C is an antioxidant that can promote a healthy immune system. A strong immune system can reduce the frequency of illnesses and infections and help prevent some cancers. The potassium in watermelon aids in the management of blood pressure in the body. The amino acid citrulline in this fruit can help improve blood pressure and metabolic health.
A piece of watermelon about 286 grams provides 10% (80 mcg) of vitamin A for a day (700-900 mcg daily). Men are recommended to consume about 105 mg and women consume about 84 mg of vitamin C per day. The same amount of watermelon provides about 23 mg of vitamin C, equivalent to 30.7% of vitamin C for women and 25.6% for men daily.
People with diabetes should have a nutritious, balanced diet that includes a large proportion of fruits and vegetables. However, fruit contains natural sugars, so patients need to control their intake. Patients should choose fruits with low GI and high fiber content, and avoid fruit juices and smoothies. Some fruits have a low GI, which can lower blood sugar like citrus, berries (grapes, strawberries), nuts (peach, plum), pear, kiwi.
Mai Cat
(Follow Medical News Today)
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