is watermelon a good fruit for diabetics

The amount of fruit a person should eat depends on factors including body size and activity level. What the Science Says Is Watermelon Good for Diabetes? Eating watermelon is generally considered safe and there are no known adverse effects from eating it. However, there are some things to consider when choosing the best fruit options. Is Watermelon Good For Diabetes? Investigating the power of music for dementia. In this article, we will discuss the nutritional value of watermelon, its health benefits, and whether or not you can eat it when you are diabetic. Watermelon can be beneficial as it is hydrating, low calorie, and can help lower blood pressure among other health benefits. Here are 5 myths about the best time to eat fruit, along with the truth. But it does contain natural sugars. Although watermelon is high on the GI scale, it has a low glycemic load, which means it will have only a slight effect on a persons blood sugar levels after consumption. Sex and gender exist on spectrums. Fruits also often contain nutrients that other foods do not. It also supports eye health. The vitamin A in watermelon also supports the health of your corneas. But did you know theres also a range of natural remedies that can help keep your blood sugar levels in check? Watermelon has a relatively high GI but a low GL. In this article, we will discuss the nutritional value of watermelon, its health benefits, and whether or not you can eat it when you are diabetic. There should be a yellow spot on the underside as the result of sitting on the ground and ripening in the sun. The Best and Worst Vegetables for People With Diabetes, The Worst Fruits for People With Diabetes, The Best Grains (and Grain Alternatives) for People With Diabetes. We are committed to providing our readers with only trusted resources and science-based studies with regards to medication and health information. Can diet and exercise reverse prediabetes? Citrulline also removes ammonia from your body. Living with diabetes can be a challenge, but thanks to modern technology, its becoming easier and more manageable than ever before. It also explores the relationship between fruit and blood sugar. What Are The Benefits of Eating Watermelon? A small piece of whole fruit or about cup of frozen or canned fruit has about 15 grams of carbohydrate. Cleveland Clinic 1995-2023. When eaten at the recommended serving size, watermelon can be beneficial as it is hydrating, low calorie, and can help lower blood pressure. Its not a sign of complication, but rather a natural occurrence that can happen to anyone, diabetic or not. Watermelon is a fruit containing high natural sugar. However, a person could add it as part of a fruit salad and consume a reasonable portion as part of a larger meal. It just means you need to make better choices on what fruit (and how much) you eat. Many fruits are high in fiber, especially when a person eats the skin or pulp. Foods to watch include 100% fruit juice and dried fruits. It is important to read the nutrition label and choose those options with the least added sugar. People with . Serving size is important for all fruits, especially those high on the glycemic index. Including healthy fat at each meal can encourage a feeling of fullness and enhance absorption of antioxidants and vitamins. To cut a yellow watermelon, Jones suggests slicing off both ends to create a stable, flat surface, then standing the fruit on one end and using a sharp knife to remove the rind in sections. If you must have dried fruit, keep the quantities small. "All fruits have healthy qualities, even if you have diabetes," says Zoe Fienman, RD LDN CDE, a registered dietitian at OnPoint Nutrition. Be careful to read dried fruit labels; many of them pack on the added sugars. These are the worst fruits for someone with diabetes A watermelon cleanse is a fad, like any other, and it will deprive your body of other nutrients it needs to function properly.. Experiment with different recipes for sauces such as those containing turmeric or ginger roots which have healing properties as well as many health benefits such as improved brain function. help reduce the duration of the common cold. 5 Breakfast Foods People With Diabetes Should Eat Regularly, Is Type 2 Diabetes Reversible? And though the organization supports eating fresh watermelon, it recommends avoiding watermelon juice due to its much higher glycemic load. The glycemic index (GI) is a rating of how quickly sugar from a food enters your bloodstream. Its marked by high blood sugar levels that were not present before pregnancy. It just means you need to make better choices on what fruit (and how much) you eat. Share your tracking information with a healthcare professional on your next visit. Eating the cool, sweet, water-rich fruit in hot summers is a joy. One cup of diced watermelon has only 46 calories and: Even more impressive, it has 170 milligrams of potassium, an essential mineral that supports nerve and muscle function, and the fluid balance in your body. Avocados are high in fat, but they contain monounsaturated fat, the type that is beneficial for the body. A person should aim to eat fruit every day, and choose a variety of different fruits. It has been linked to decreased risk of heart disease when eaten regularly over time and can fight off free radicals that can damage cells and cause disease. The ODS also advises that males should consume 105.2 milligrams (mg) per day and females should reach an intake of 83.6 mg daily. Apples, often hailed as a superfood for their numerous health benefits, are frequently part of the conversation when discussing diabetes-friendly diets. We look at the science and evidence behind this claim. You may be able to eat watermelon in moderation if you have diabetes. You may want to keep an eye on portion sizes and check your glucose levels after eating watermelon with a balanced meal to see how your body responds. But just because you have diabetes does not mean you need to avoid fruit. You can also freeze it in popsicles, or add it to gazpacho or nonalcoholic drinks and colorful cocktails. People with diabetes can eat any fruit they choose, as long as it fits within the carbohydrate budget in their daily food plan and they do not have an allergy to the fruit. Try to eat at least one serving per day. Life with diabetes can be challenging. A high GI food will raise blood glucose more than a medium or low GI food. Although watermelons have a high glycemic index (GI) of 72, they have a relatively lower glycemic load (GL) of 2 per 100-gram serving. Fruits for Diabetes: Which Are the Best Choices? - Healthline Lycopene is an antioxidant linked to decreased risk of cancer, heart disease and age-related eye disorders. Are avocados a safe and healthy food for people with type 2 diabetes? This is due to: Diabetes-friendly fruits with a low GI include: If you want to add watermelon to your weekly meal plan, its best to look at your diet as a whole. The answer is yes! Supplements for diabetesarent a cure-all, but they can be part of an overall strategy to keep blood sugar levels in check. Sugar or white bread is generally used for reference. Gestational diabetes is a temporary condition that occurs in certain women during pregnancy. Digesting any food or drink can have a direct impact on your blood glucose level and it can cause dips or spikes in blood sugar depending on what you eat or drink, how active you have been, and other factors such as stress. Weve all experienced that light-headed, spinning sensation at some point. All Rights Reserved. The contents of this site may not be republished, reprinted, rewritten or recirculated without written permission. Worst fruits for diabetes: Fruit types to avoid or include . Other fruits for diabetes Summary Watermelon is a fruit that contains natural sugar. 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. "If you combine fruit with a fat or protein, it will help you feel fuller and help with that portion control," Fienman says. The added protein and fat make for a healthy, filling snack. Its become vital to explore all avenues for maintaining a healthy lifestyle including the use ofweight loss drugsthat could potentially aid in managing diabetes. (n.d.). Fruits for diabetes: Can I eat fruit, ones to avoid, and how much? Some argue that the GL gives a more real-world value of how a specific food can affect blood sugar levels. Fruit | ADA - American Diabetes Association When it comes to detecting diabetes,urine testsplay a crucial role. Hey I'm Ely and I run this site. In fact, these benefits may be more significant with watermelon than other fruits due to its high water content! Watermelon for diabetics: Good or bad? | HealthShots A person with diabetes should not avoid fruit in general, since it is an important part of a balanced diet. Eating enough fiber plays an important role in managing diabetes. Gestational diabetes is when you are pregnant and have high blood glucose levels during pregnancy that typically goes away after giving birth. Advertising on our site helps support our mission. This article recommends which fruits to eat and which ones you may need to limit with diabetes. Weight loss and other benefits can also help with insulin, Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. This large round fruit has a green rind and bright red flesh. Rose recommends dates, figs, and prunes because they are lower on the glycemic index. A 2019 ADA report suggests studies on GI and diabetes have shown mixed outcomes. We avoid using tertiary references. A person might also make a compote to spoon into oatmeal or meat dishes. Visit our Shop Today and Start Saving Hundreds on Your Diabetic Supplies and Products. Diabetic.org is devoted to producing expert and accurate articles and information for our readers by hiring experts, journalists, medical professionals, and our growing Diabetic.org community. Indeed, fruit can be a healthy part of a balanced diet. Watermelons are high in amino acids glycine & alanine, both have anti-hypertensive effects which means they can help regulate your blood pressure! Made in beautiful San Juan, Puerto Rico. This makes fruits an excellent substitute for processed snacks such as cookies, chips, and muffins that offer little nutritional value. Learn more about including fruit in your diabetes eating plan. With its refreshing flavor and healthy array of nutrients, watermelon is never out of season. All rights reserved. While it is usually safe for a person with diabetes to consume watermelon, several factors determine the portion size and frequency of consumption. They are typically round or oblong in shape with dark green skin covered by black or white seeds on top. 5 Myths About the Best Time to Eat Fruit (and the Truth), Diabetes and Yogurt: What to Eat and What to Avoid, Diabetes Nutrition Guide: Understanding the Glycemic Index, Watermelon 101: Nutrition Facts and Health Benefits. Watermelon is also high in sugar which can impact your blood glucose levels. We will also provide a list of other fruits to avoid and another list of fruits that are ideal to maintain a healthy diet. The glycemic index is a scale that ranks foods based on their impact on your blood glucose levels two hours after eating a particular food. It may also help reduce your risk of developing cancer. Jams and jellies. Vitamin A and Lycopene are antioxidants that could also help prevent cancer and heart attack and stroke. Even a small amount of dried fruit can put you over the edge. I have a passion for helping people learn more about diabetes. Here are some beneficial fruits that are not only lower on the glycemic index, but also pack a punch with other vitamins and minerals: By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Lycopene in the prevention of cardiovascular diseases. You're probably aware of the five-a-day target, and this is equally important if you're living with diabetes or if you're not. People living with diabetes need to be careful about their food choices to maintain stable blood sugar levels and avoid complications. this damage may lead to conditions like diabetes, heart disease . When you have diabetes, your body either does not make enough insulin or cant use it properly which causes a rise in blood sugar levels, which can lead to serious health problems such as cardiovascular disease, high blood pressure levels, eye damage, and kidney damage. recipe for watermelon-cranberry agua fresca. Syrups. Fruit, like many other foods, can raise blood sugar. Also, eating different foods together changes the meaning of GI scores. Vitamin A produced by the beta-carotene in watermelon helps repair skin cells, preventing dry skin and flaking. Also, remember to eat moderate portion sizes and monitor your blood sugar levels if you do eat them. Theyll review your current diet and look at your overall health profile. An entrepreneur at heart, Chris has been building and writing in consumer health for over 10 years. The Defeat Diabetes Foundation suggests avoiding watermelon juice because it may have a higher glycemic load than fresh, solid watermelon. Watermelon is a good source of antioxidants and nutrients. Magnesium can aid in blood pressure regulation and can reduce your risk of heart disease with its anti-inflammatory properties and ability to lower the activation of platelets (the cells that can cause blood clots). These fruits contain a high amount of natural sugars: Canned fruits and those cute little fruit cocktail cups may be convenient and inexpensive, but they aren't so good for you. The reason has to do with the difference between glycemic index and its glycemic load. Watermelon is a delicious and refreshing fruit that can be enjoyed by everyone of all ages. Healthline Media does not provide medical advice, diagnosis, or treatment. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. Lycopene also gives watermelon its red color. An Acme LLC brand. There isnt any specific research directly connecting watermelon consumption and diabetes management. Ankylosing Spondylitis Pain: Fact or Fiction, http://www.diabetes.co.uk/diabetes-and-obesity.html, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388466/, https://diabetes.org/healthy-living/recipes-nutrition/eating-well, https://diabetesjournals.org/care/article/42/5/731/40480/Nutrition-Therapy-for-Adults-With-Diabetes-or, https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well/fruit, https://www.myplate.gov/eat-healthy/fruits, https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/food-groups/fruit-and-diabetes, https://www.nhrmc.org/~/media/testupload/files/low-gylcemic-meal-planning.pdf, https://www.uofmhealth.org/health-library/aa20698, https://www.ers.usda.gov/amber-waves/2019/june/americans-still-can-meet-fruit-and-vegetable-dietary-guidelines-for-210-260-per-day/, https://pubmed.ncbi.nlm.nih.gov/30249012/, https://www.heart.org/en/health-topics/caregiver-support/what-is-a-serving, 'Forever chemicals' found in certain period products, researchers say. Here are a few basic tips on how to eat more fruit and vegetables: Watermelon can be an easy, delicious snack that can even provide some health benefits for people with diabetes. While juice can be bad for diabetes, whole fruits such as watermelon can be good for your A1C. Why Parkinson's research is zooming in on the gut. Vitamin C is also beneficial for your health. Watermelon has a low GL and, like all fruit, it can be eaten in moderation as part of a balanced meal. Did you know watermelon has more lycopene than any other fresh fruit or vegetable? Eliminate sweetened beverages Cutting out sugary drinks is one of the simplest (and, for some people, the easiest) ways to lower your blood sugar. But consider limiting the amount of 100% fruit juice on the menu, because it is low in fiber. According to the U.S. Department of Agriculture (USDA), one 152 gram (3/4 cup) serving of diced watermelon provides the following nutritional values: Watermelon provides a great source of vitamin A and vitamin C while also being low in fat and calories, and contains high amounts of lycopene. Type 2 Diabetes Is It Safe to Eat Pineapple If You Have Diabetes? Chris is one of the Co-Founders of Diabetic.org. Learn more about how is gestational diabetes diagnosed and its importance in pregnancy health. This combination of nutrients can help a person feel full for longer and slow the absorption of sugar into the bloodstream. While most people agree watermelon tastes good, a majority are unaware of the many health benefits this wonderful fruit contains. MNT is the registered trade mark of Healthline Media. These devices enable us to manage our glucose levels effectively and lead healthy lives. Every year,National Diabetes Dayshines a spotlight on a health condition that affects millions of people worldwide. Diabetic monitorsare one such advancement that offer immense help. Most fruits are high in nutrients and low in fat and sodium. In general, yogurt can be a great nutrient-dense breakfast option or an easy snack. Benefits of Watermelon and How It Can Help Diabetes What To Eat If You've Been Diagnosed With Prediabetes Managing type 2 diabetes isnt just about taking prescribed medication; its also about maintaining a healthy diet. In Fruits. Based on research, it is not clear whether GI is a useful tool to guide food choices for people with diabetes. Last medically reviewed on December 9, 2021, Bananas may, in moderation, be a suitable choice for people with diabetes. A strong immune system can reduce the frequency of illnesses and infections and may help prevent certain types of cancer. Theyre a simple and non-invasive method for identifying high levels of glucose in the body one of the primary indicators of this condition. For people counting carbohydrates, about one-third to one-half cup (80-120 ml) of 100% fruit juice typically contains about 15 g of carbs. Read on to find out why watermelon can actually benefit people with diabetes. Watermelon the disease fighter Did you know watermelon has more lycopene than any other fresh fruit or vegetable? Watermelon is a good fruit choice for people with diabetes, but many people mistakenly think that it is not. What Is The Glycemic Index of Watermelon? They contain around 92% water and various healthy essential nutrients. Yes, it is a sweet fruit, but it has a low glycemic load, which is a measure of the number of carbohydrates in a serving of food. We avoid using tertiary references. "This is because syrup-laden fruits contain added sugar that may be too much for the body to handle.". This reduces the amount of a substance called lactate that builds up in your body during exercise and can lead to muscle soreness. Those with diabetes should ask their doctor or dietitian if these amounts are appropriate for their individual eating plan. Fruit has carbohydrates and a form of. Any food item with a GI of 70 or above has a high GI. FAQ Summary Fruits with a lower glycemic index value, like apples, may cause blood sugar to rise more slowly than other fruits, such as watermelon. We know that people who eat a well-balanced, nutritious diet can have better health outcomes, in combination with lifestyle choices and other factors, notes Whitson. Like other fruit, it is generally best to eat watermelon without added sugars and in its whole and minimally processed form. The ADA advises you to count fruit as a. Discover whats fact and whats fiction. Diets that contain enough fruits and vegetables can reduce the risk of obesity, heart attack, and stroke. Because it contains so much water, watermelon has few calories and can make you feel full for longer. Depending on your overall diet and the amount of watermelon you consume, it may affect your blood sugar level. Top 9 Health Benefits of Eating Watermelon The higher the number, the greater the speed at which sugar enters the bloodstream. Try cooking the fruit and vegetables: preparation methods such as roasting, grilling, stir-frying, and. For example, pairing an apple with cheese or peanut butter both good sources of fat and protein lowers the GI of the apple. Glycemic index is not the only way to measure a foods impact on your glucose levels as glycemic load accounts for grams of carbohydrates per serving size and is another way to measure the impact of a food on your blood sugar levels. One cup, or 152 grams (g), of diced watermelon contains 9.42 g of natural sugar and 11.5 g of carbohydrates. Pairing sliced apples with peanut butter or a piece of cheese can make a simple fruit feel like a treat. The American Diabetes Association (ADA) advises that there is no single distribution of macronutrients, which comprise fats, proteins, carbs, that works for everyone. A small piece of watermelon contains just 22 calories and is loaded with 60% of the RDA for vitamin C helping strengthen immunity which can be helpful for people with diabetes (source). Fienman recommends thinking about the serving size of a whole fruit (like an apple) to the size of a tennis ball and cut up fruit to a cup. They may refer you to a registered dietitian to help you determine the best eating plan to manage your diabetes. Watermelon is affordable and easy to prepare. Watermelon for diabetes, here's why diabetics should stay away from Guide to diabetes Enjoy food Eating with diabetes Food groups Fruit and diabetes for later Fruit and diabetes Everyone should be eating more fruit and vegetables. Replacing sugary or processed snacks with fruit is a great way to increase fiber, vitamins, and minerals in the diet. Watermelon contains a moderate amount of lycopene, which is the pigment that gives the fruit its color. A person should, therefore, focus on limiting their intake of processed snacks rather than cutting out fruits. Incredible Health Benefits Of This Refreshing Summer Fruit August 28, 2022 Watermelon goes by the scientific name Citrullus lanatus, is referred as "Tarbooj" in Hindi, "Tormuj" in Bengali, "Pucchakaaya" in Telugu and "Tharpushni" in Tamil. Everybody is different and reacts differently. Do Apples Affect Diabetes and Blood Sugar Levels? A person living with diabetes should aim to eat a balanced, nutritious diet consisting of a large proportion of fruits and vegetables. I am a type 1 diabetic since 1996 and I write about diabetes and share stories from fellow diabetics. But theres some evidence to suggest that eating watermelon may help reduce your risk for certain diabetes-related complications. Watermelon is a healthy fruit that is low in calories and fat, and a good source of vitamin A and vitamin C, but it is also high in sugar. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Policy, We think of watermelon as a fun, seasonal food for barbeques and the beach, but its also really good for you, says registered dietitian Lara Whitson, RD, LD. Watermelon is also hydrating, as it is more than 90% water. Is Watermelon Good For Diabetics? Is it Ok to Eat? - Diabetes Self Caring Learn more here. A 2019 ADA report suggests studies on GI and diabetes have shown mixed outcomes. Fruits contain vitamins, minerals, and fiber, as well as carbs. We spoke to two dietitians to get the scoop on the best and worst fruits for people with diabetes. - The fruit is a powerful source of fiber and also contains water in huge quantity. Diabetes and Watermelon: Is It Safe to Eat? - Healthline American Diabetes Association: Standards of medical care in diabetes 2017. The GI (glycemic index) is a rating of foods on a scale from 1 to 100. Most fruits actually have a low GI score because they contain fructose and plenty of fiber. Cantaloupe, Pears, More Fruit You Can Eat If You're Diabetic Before you toss the rinds in the trash, next time, take a second to consider the health benefits of watermelon rinds and seeds. Yes, fruit does contain natural sugars. Use it in smoothies or a summer slushie, in a salad or even on the grill. Packed with vitamins and nutrients, watermelon can be enjoyed all year round. Drying fruit concentrates all of the yummy fruit flavor into one smaller bite, but it also concentrates many of the sugars. Daily fresh fruit consumption may lower diabetes risk. I currently use a Medtronic Guardian 4 CGM and a MiniMed 780G insulin pump with Humalog insulin. When it comes to managing diabetes, we all recognize the importance of a balanced diet and regular exercise. Each food item is given a GI value from 1 to 100. https://www.niddk.nih.gov/health-information/diabetes/overview, https://diabetes.org/healthy-living/recipes-nutrition/eating-well/fruit, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8880080/, https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/, https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/, https://defeatdiabetes.org/resources/healthful-eating/fruits/watermelon/, https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients. to help you enjoy the health benefits of watermelon today. Food products determination of the glycaemic index (GI) and recommendation for food classification. Making a grocery list can help people with diabetes plan and budget, buy nutritious foods, and improve their overall health. Gestational diabetes is a condition that affects many pregnant women, typically during their second or third trimester. As a good source of vitamins A and C, watermelon has been shown in some studies to lower the risk of certain types of cancer. A benefit of watermelon and watermelon juice may be helping your body recover and feel better after exercise. Watermelon can be a great option if you are trying to maintain or achieve a healthy weight, and resist the temptation of higher-calorie sweet snacks. The most common type of watermelon has high water content and composes of juicy red flesh, red or white watermelon seeds, and a hard green rind.This type of watermelon contains 11 grams of carbohydrates per one cup of diced melon. However, it is always important with diabetes to monitor your blood glucose levels to ensure it doesnt spike. In fact, watermelon has more lycopene than any other fruit or vegetable including tomatoes. This is an evidence-based review of watermelon, with detailed information on its health benefits, nutrient content, plant compounds and more. Vitamin A is important for skin and eye health. Finally, watermelon also contains a nonessential amino acid called citrulline, which a 2018 study suggests can help improve blood pressure and metabolic health. A few have medium GI values, such as pineapple, melon, and certain dried fruits. Plant compounds (polyphenols) in watermelon fuel good bacteria in your gut. These qualities make an apple a great choice for a quick snack when compared with other, less nutrient-dense foods. Does it really matter what time of the day you eat fruit? However, you can still enjoy them in moderation. A GI of 55 or less is considered low. Fruit contains carbohydrate so it should be counted in your meal plan. Servings for most fresh berries and melons are from -1 cup. It is best for diabetics to stick to low glycemic index vegetables such as winter squash instead of fruit when possible since they have a lower carbohydrate content per serving size. In fact, studies such as one from 2017 have found that a higher fruit intake is significantly associated with a lower risk of type 2 diabetes.

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