Expert Diet and Weight Loss Solutions

Watermelon is a delicious and refreshing fruit that can be enjoyed during the hot summer months. While it is true that watermelon is high in natural sugars, it can still be a safe and healthy option for people with diabetes if consumed in moderation and included as part of a total meal plan rather than as an additional overload of calories.

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Watermelon is low in calories, rich in vitamin A, vitamin C and contains a good amount of fibres, making it a great option as part of a balanced diet. It contains antioxidants like lycopene, which may help protect against cancer and heart disease. It contains 92 per cent water and serves as a good source of hydration, hence aids digestion. It is rich in folate, potassium, phytochemicals and minerals.

As regards whether watermelon is safe for diabetics and those at risk of diabetes to eat, it has a glycaemic index (GI) of 72, which is considered moderate to high, but being 92 per cent water and rich in fibres, which delay the release of sugar in the bloodstream after a meal and restrict calorie intake by keeping hunger pangs at bay, watermelon has a very low glycaemic load (GL) of five per serving of 120 grams. The glycaemic index is a measure of how quickly a food raises blood sugar levels and foods with low GI index are generally considered better for people with diabetes. Glycaemic load is a measure that takes into account the amount of carbohydrate in a portion of food together with how quickly it raises blood glucose levels. Since the GL of watermelon is only five, even with a high GI that makes sugar enter the bloodstream quickly, it doesnt actually have that much sugar, as long as you dont have too much of it. This suggests that consuming watermelon in its whole fruit form is a safe and a delicious proposition for diabetics, non-diabetics, and everyone in between.

Also 300 gm of watermelons is equivalent to 15 gm of carbohydrates. And carbohydrate counting is necessary so that watermelons can be part of your total carbohydrate allowance of the day, which means take 15 gm of carbohydrates out from your meal. This substitution is necessary as usually we take fruits as an add-on to our main meals instead of deleting some items and making room for them. Eating regulated portions of watermelon can satisfy your craving for something sweet while keeping you feeling full longer.

But be careful of watermelon juice, which means a concentrate of more fruit pieces, which has a very high glycaemic load. For people with diabetes , it is recommended that they adjust their portion sizes depending on their level of sugar control and personal tolerance to carbohydrates.

Low glycaemic foods like apples, oranges, grapefruits, cherries, guava are not only safe to eat for diabetics but are very useful for lowering the incidence of Type 2 diabetes. Blueberries and strawberries are a very good way to fulfil ones sweet indulgence while also providing the body with antioxidants, vitamin C and K, fibre, potassium, and manganese. Tomatoes are high in vitamins C and E, as well as potassium, and can be eaten pureed, raw, or in a sauce. But remember, in the end, even if a meal contains low GI items, one should keep an eye on the number of carbohydrates and portion size.

IE Online Media Services Pvt Ltd

First published on: 24-04-2023 at 08:31 IST

Read more:
Can natural sugars in low-calorie watermelon spike blood glucose? Does it help you lose weight quickly? - The Indian Express

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