Skip to main content

Is It Safe To Eat Watermelon In Diabetes?

Is It Safe To Eat Watermelon In Diabetes?

  • Health benefits of Watermelon
  • What is Glycemic Index?
  • Where does watermelon fall in Glycemic Index?
  • How much watermelon a diabetic can eat?

Watermelon is a super tasty, delicious fruit that is loved by almost everyone. It contains many healthy compounds for our body and is often consumed as a refreshing low calorie snack. 

Health Benefits Of Eating Watermelon

Some people consume watermelon in solid form and some as a Watermelon drink especially in summers. This assists in keeping body cool from scorching heat along with providing some essential nutrients, including vitamins, minerals, and antioxidants. Let's look at some health benefits of including watermelons in diet.

1. Keeps You Hydrated

All of us are aware how much drinking water is important for our body and healthy living. Watermelons out works great as an occasional substitute of drinking regular water, as they contains about 92% water content in it. 

Proper intake of watermelons, especially in summers may assist in avoiding dehydration due to excessive sweating and might help in keeping body cool. They are also loaded with fiber adding additional benefits to health.

2. Keeps You Filled With Nutrients

Watermelons ranks as one among the lowest calorie fruit, only about 46 calories per cup. In contrary to calorie count, one cup watermelon is packed with multiple vitamin and minerals such as:
  • Vitamin C (21% of Daily Recommended Intake or DRI)
  • Vitamin A (18% of DRI)
  • Potassium (5% of DRI)
  • Magnesium (4% of DRI)
  • Vitamin B1 (3% of DRI)
  • Vitamin B5 (3% of DRI)
  • Vitamin B6 (3% of DRI)
In addition to these nutrients, watermelons work as a great source of beta-carotene, lycopene. citrulline, an important amino acid. 

3. Improves Digestion 

Watermelon is packed with water content and also provides some fiber. These nutrients are extremely important for preventing constipation, thereby giving you a healthy gut and regularity in bowel movements.

Other than watermelon, eating water and fiber-rich fruits and vegetables can also be very helpful for promoting normal bowel movements.

4. Promotes Healthy Hair and Skin

Vitamin A and Vitamin C that are found in watermelon works great for improving the skin and hair health. 

In addition to these, Both lycopene and beta-carotene that are found in watermelons are also good for the skin and may also help in protection from sunburn

5. Good For Body Functions

Choline, an antioxidant that is found in watermelon has been linked to multiple functions and activities of our body, such as:
  • Proper muscle movement
  • For Learning and memory
  • Maintaining cell membranes structures
  • Proper transmission of nerve impulses

What is Glycemic Index?

In simple terms, The Glycemic Index (GI) refers to the ability of a carbohydrate food to increase glucose levels in the blood. This ability is given a rank from 1 to 100.
  • If the rank or GI of the food is lower than or equal to 55, the food item is considered as a low gylcemic index food. 
  • If the GI falls between 55 to 69, it is considered as medium.
  • And if the GI of the food is higher than or equal to 70, the food item is considered as a high gylcemic index food
Carbohydrate food items that has a low GI value (55 or less) tend to digest, absorb, metabolize more slowly, causing slower rise in blood glucose and, therefore insulin levels.

Where does watermelon fall in Glycemic Index?

Watermelon typically has a Glycemic Index of 72, that falls under the high category. 

Which means eating watermelon in huge amounts can result in a high rise of blood glucose, thereby increasing the insulin levels in blood. 

How much watermelon a diabetic can eat?

As clear from the GI rank, watermelons can cause big spike in sugar levels if not taken in moderation. Watermelon can be safe for people with diabetes if they eat in small amounts

If you're a diabetic and want to consume watermelons, then it might be best to eat watermelon in small amount alongside foods that contain plenty of healthful fats, fiber, and protein.

However, this is not applicable to all. Amount of intake may differ from person to person depending on your body type and many other factors. Hence, always consult a qualified professional doctor before following any nutritional regime or consuming any food. Work as per the diet chart provided by your doctor for avoiding any health risks.


Watermelons are great for health and are filled with many vitamins and minerals. They keep you hydrated, improves digestion, keeps your hair and skin healthy. Watermelons fall into the high gylcemic index food list, hence should be consumed only after consultation with a qualified professional doctor.

(Please read the disclaimer page carefully before you start to use this blog/ website in any way. By using this blog/ website in any way, you accept and agree to be bound and abide by the Disclaimer. All content provided on this blog/ website is for information purposes only and shall not be understood or construed as a substitute of any qualified or professional medical/ health/ fitness/ nutritional/ beauty advice, diagnosis, or treatment in any way.)


Popular posts from this blog

#1 Iron In Diet : Daily Requirement, Iron Rich Foods, Causes and Symptoms Of Iron Deficiency

Iron is an essential nutrient that works as a transporter to carry oxygen by means of Red blood cells to all parts of our body. 
It also helps in sustaining the body's immunity, facilitating our cognitive ability & converts food to energy that we require for everyday functionality. Too much or too little iron in your diet can do more harm than good, so it’s necessary to know about your body's ideal iron requirement for healthy living.
Daily Body Requirement Of IronCommon Symptoms Of Iron DeficiencyIf you're worried on iron deficiency or want to check your iron levels, here are 5 signs or symptoms that you need keep an eye on. 
Illusionary Fatigue or ExhaustionFeeling exhausted even after a prolonged sleep or ample rest, that's what i refer to illusionary fatigue or exhaustion. If you find yourself in such situation rarely and not so often, then perhaps you don't need to fret. But, if it's happening on a daily basis & consistently since long time, then you …


Coronavirusesor COVrefers to a large family of viruses that can cause numerous diseases ranging from common cold to acute respiratory syndromes. 
Coronavirus that we talk in general nowadays is a new type of virus that belongs to the same family and causes illness in the respiratory system
This new type is known as Novel Coronavirus with Novel referring to “New”
It’s also known as COVID-19 that simply means Coronavirus Disease that emerged in December 2019

The virus can affect anyone, anytime, hence, a definitive answer cannot be given regarding which individuals are at more risk and who are not. 
Even though, Everyone is advised to comply with all possible steps and precautions like boosting immunity, use of face mask & sanitizers, the individuals mentioned below should be extra cautious as they are more susceptible to coronavirus infection 
People who are 70 or above in agePeople suffering from long-term conditions - Like arthritis, asthma, diabetic patientsPre…

5 Everyday Habits That Are Making You FAT

Being healthy is something that everyone craves for or at least something that everyone wants to showcase others. 
Almost everyone is well aware that due to our improper lifestyle & routine our health does gets affected. But there're many more causes at which people generally do not give a second thought, but these little things make our fitness goals/ health get derailed in ways that we don't even think about. 
Here're Top 5 Everyday habits that are sabotaging your health and making you fat without you even realizing it.
Fat Gainer No. #1 : Eating Quickly In today's world, people are busier than ever and want to finish their meals as quickly as possible. This habit may help you in coping with time management but in turn can take a big toll at your health. 
Studies show that improper chewing and rapid eating can lead to metabolic syndromes and may even triggers heart related issues.
When people eat too fast they tend to not feel full and are very likely to over eat, lea…