Watermelon and diabetes

I am a diabetic who loves watermelon a lot. I want to know if I can still be eating watermelon.

Haruna (by SMS)

People living with diabetes need to be careful about their food choices to maintain stable blood sugar levels and avoid complications. A diet high in fruits and vegetables can support blood sugar management. However, since fruit also contains natural sugars and carbohydrates, working out a suitable serving size is important. The glycemic index (GI) plays an important role in determining how quickly foods influence blood glucose levels.

The GI measures how quickly sugar from food enters the bloodstream — the faster this process, the more likely a person will experience a blood sugar spike. The GI system allocates each food a score between 0 and 100. The higher the number, the greater the speed at which sugar enters the bloodstream. Watermelon has a GI of around 72. Any food item with a GI of 70 or above has a high GI.

However, due to the high percentage of water in the fruit, watermelon has a low glycemic load of 5 in a typical portion size of 120 grams (g). And though eating fresh watermelon, is recommended, watermelon juice should be avoided due to its much higher glycemic load.

Watermelon is therefore safe for people with Diabetics to eat in small amounts. People with diabetes could pair watermelon with foods that are rich in healthy fats, fiber, and protein, such as nuts or seeds. This combination of nutrients can help a person feel full for longer and slow the absorption of sugar into the bloodstream.

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