Is Watermelon Good For Diabetics?

• 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 Hyperglycemia. High sugar levels might result in multiple other health complications such as hair thinning or hairloss, heart diseases, kidney disease, vision problems and much more.

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.

Conclusion

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 and other fruits such as pineapple, fall into the high gylcemic index food list, hence should be consumed only after consultation with a qualified professional doctor.

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