Diabetic patients should know what they eat, so that they can prevent their blood glucose levels from rising too quickly. Watermelon is a fruit that is filled with water and natural sugars. People diagnosed with diabetes can eat and enjoy watermelon, which is why it is a fruit included in the diabetic diet.
How Much Watermelon?
People with diabetes need to control their portions when they eat. They must know how often they should eat it and how much of the fruit they should eat. When it comes to eating watermelon, or any fruit or vegetable, the distribution of macronutrients should be personalized as they keep their metabolic and calorie goals in check. There is a lot of consideration in deciding which fruit or how much of it the patient can eat.
Health Benefits of Watermelon
Now that it’s summer, watermelon is in high demand. Who could resist a cold slice of this refreshing fruit? It is truly a healthy choice. Here are the known nutrients that you can get from watermelons, especially if you have diabetes:
• Natural sugars
• Vitamins and minerals (lycopene, vitamin A, vitamin C, iron, Vitamin B1 and B6, magnesium, fiber, and potassium)
Vitamin C strengthens your immune system. It is also a powerful antioxidant. If you have a good immune system, your body can fight all sorts of infections. Vitamin C is even known to prevent cancer. Consuming 280 grams of watermelon gives you 37% of the recommended daily vitamin C allowance.
Vitamin A helps the lungs, heart, and kidney function optimally. It also helps maintain eye health and vision. If you eat 280 grams of watermelon you get 31% of the recommended daily vitamin A allowance.
Citrulline is also present in watermelon. It is a non-essential amino acid that helps prevent elevated blood pressure. Eating watermelon regularly helps stop your elevated blood pressure from getting worse over time.
A high fiber diet helps your digestive system work better. It helps your body get rid of the accumulated toxins.
Watermelon is filled with water, so eating it is a delicious way of hydrating.
Potassium and magnesium improve kidney function and blood circulation. If you eat a serving of watermelon, you get 170 milligrams of potassium.
What is the GI of Watermelon?
GI or glycemic index is a standard measure of how fast sugar enters your bloodstream. If GI is high, your blood glucose level will rise very quickly. Watermelon’s GI is 72 for every 100-gram serving. Any type of food that has a glycemic index of at least 70 is a high glycemic food. With this, diabetics should watch themselves when they eat watermelon. Diabetics should eat watermelon with some protein or fat (seeds or nuts).
Watermelon is a high GI food. Though it is a treasure chest of nutrients, diabetics should keep their servings of this fruit small, so that their blood sugar level doesn’t spike.