Table of Contents

Key Takeaways

  • Watermelon has a high glycemic index of 72-80, but a low glucose load of 4-7, making it suitable for people with diabetes when consumed in moderation.
  • Research done on animals has suggested that watermelon has antidiabetic properties.
  • Lycopene, an antioxidant found in watermelon, can reduce the risk of cardiovascular disease in diabetics by 17%.
  • Eating around 2 cups of watermelon as a daily snack instead of other processed sweets can help reduce body weight, BMI, and manage blood pressure, all of which are crucial in diabetes management.

Watermelon is a refreshing and hydrating summer fruit. It is rich in nutrients and antioxidants, which benefit the immune system and overall health. Watermelon contains a high amount of natural sugars, and many people with diabetes worry about glucose spikes and avoid eating it.

Discover how to incorporate watermelon into a diabetic diet effectively.

Nutritional Benefits of Watermelon

Watermelon is one of the healthiest fruits available during the summer. Although it is considered high in natural sugars, there is a way to determine a healthy daily intake for diabetics.

This is done by determining the glycemic index and glycemic load of the watermelon:

  • Glycemic index – It ranks the level of carbohydrates in food based on how fast it spikes blood levels. Watermelons have a high glycemic index, which ranges from 72 to 80. The GI can vary depending on the ripeness of the watermelon.
  • Glycemic load – Although watermelon has a high glycemic index, it has a low glycemic load. The glycemic load of watermelon is 5-8 in a 100 g serving of watermelon. Glycemic load is a more comprehensive way to measure how much a certain type of food raises glucose levels after consumption, by considering both its glycemic index and the amount of carbohydrate it contains.

The Department of Pharmacology and Therapeutics at Delta State University, Nigeria, states that watermelon contains a powerful antioxidant called lycopene. This antioxidant gives watermelon its red color and is known to reduce the risk of cardiovascular diseases. One study, conducted on non-diabetics, found that lycopene reduces the risk of cardiovascular disease by 17%. 

Learn More Here: Aside from watermelon, other fruits and foods are healthy for diabetics when consumed properly. If you are considering incorporating new foods into your diabetic diet, ensure that you select foods with a low glycemic index and load.

What Does Science Say About Watermelon’s Effect on Diabetes?

Research on the effects of watermelon on diabetes is mostly limited. Most studies on diabetes and fruit examine fruits as a whole, rather than individually researching their effects. Several studies suggest that watermelon may have antidiabetic properties, while others are investigating the impact of lycopene.

A cohort study, published in PLOS Medicine, suggests that regularly consuming fresh fruits, including watermelon, can lead to improved insulin sensitivity and a lower risk of diabetes. For non-diabetics, it can lower the risk by 12%, while in existing diabetics, it lowers the chances of developing cardiological and vascular complications by 13-28%.

Research also shows that watermelon is a good addition for people, whether they are non-diabetics or diabetics, who are dealing with obesity or being overweight. This study included non-diabetics, and it was found that eating 2 cups of watermelon daily instead of dessert increases satiety for up to 90 minutes. When consumed daily for 4 weeks, it led to weight loss and a lower BMI. Researchers in this study also noticed that it lowered blood pressure.

Regarding the amount of watermelon a diabetic should eat, research suggests that 1 cup (approximately 150 grams) of fresh watermelon should be consumed daily, paired with healthy fats and proteins. Pairing watermelon with other foods reduces the probability of snacking later.

Does Watermelon Raise Your Blood Sugar Level?

As mentioned previously, watermelon has a high glycemic index but a very low glycemic load. This is almost 90% of watermelon’s content is water. This means that a small portion of watermelon does not spike blood sugars as quickly and sharply as foods that have a high glycemic load (like white bread or sugary drinks).

Even though the glycemic load is low, individual responses may vary. For most people, watermelon does not cause a glucose spike, but there are exceptions. Professional nutritionists recommend combining watermelon with nuts, Greek yogurt, chia seeds, and cottage cheese. Combining foods can blunt the glucose response in the body. 

Some scientists even suggest that the antioxidants from watermelon may have antidiabetic properties. One study done on lab-controlled rats aimed to find out just that and got notable results. 

Researchers treated diabetic rats with watermelon juice, which led to lower glucose levels and reduced oxidative stress. This finding suggests that watermelon may help manage glucose levels in animals. However, human studies are still limited.

Disclaimer:

If you experience glucose spikes after eating certain foods, not just watermelon, consider consulting a healthcare professional or a dietitian to modify your diet.

What Is the Best Fruit to Eat for Diabetics?

Aside from watermelon, other fruits are also suitable for individuals with diabetes. These fruits have a low glycemic index, a low glycemic load, and a high fiber content. They are also packed with anti-inflammatory agents and antioxidants. Some of these fruits include:

  • Oranges and other citrus fruits
  • Strawberries – Researcher Arpita Basu from the University of Las Vegas found that eating 2.5 servings of strawberries for 12 weeks helps improve insulin resistance in prediabetic individuals, along with lowering cholesterol levels. This supports that strawberries can be a valuable add-on in reversing prediabetes.
  • Kiwi
  • Blueberries – one US-based study suggests that eating blueberries, just like watermelons, could lower insulin resistance. This suggests that berries also possess antidiabetic properties.

These fruits release sugar into the bloodstream more gradually compared to others, making them more diabetes-friendly. The rate at which they release blood sugar varies depending on whether they are eaten alone or combined with something else. Individual factors also influence how the body responds to certain foods, disregarding the glucose index and load. Always consult a dietitian or healthcare provider before making any changes to your diet.

Read More: 

If you are interested in making changes to your diet, it is advisable to consult a professional before implementing any dietary changes. Professional nutritionists, dietitians, and healthcare providers understand the effect certain foods have on certain conditions, and they combine that with the individual factors of their patients. If you want to learn more about how a nutritionist and an individual-tailored diet help in managing diabetes, read it here.

Best Ways for Diabetics to Eat Watermelon

When eaten in moderation and paired with the right foods, watermelon can be both refreshing and suitable for individuals with diabetes. The serving size of watermelon for diabetics is one cup of diced watermelon, which is around 75-100 grams, and contains 6-12 grams of carbs. Eating more than the recommended serving size increases the glycemic load and can lead to a greater rise in blood glucose levels.  

Other tips to make eating watermelon both safer and tastier are:

  • Eating fresh watermelon – It is better to avoid pre-cut or packaged watermelon, as it often contains added syrups and sugar. Fresh watermelon is also more hydrating than dried or candied watermelon.
  • Eat it earlier in the day – The body’s insulin sensitivity is higher in the morning or early afternoon. In those hours, it is easier for the body to handle carbs. Eating watermelon as a snack or part of lunch makes it easier for the body to manage the way it affects glucose levels.
  • Avoid watermelon juice – When drinking watermelon juice, most of the fibers get removed. By removing these fibers, the natural sugar in the watermelon becomes more concentrated and is absorbed more quickly, which increases the risk of a blood sugar spike. Watermelon should be eaten as is, not in a juice or smoothie.

Read more: 

Watermelon is mostly enjoyed as a snack, rather than as part of a meal. If you want to learn more about managing your glucose levels by incorporating healthy snacks, this article can be very useful. 

Conclusion: Is Watermelon Good for Diabetics? 

When consumed in moderation, watermelon and other types of melon can be a healthy part of a diabetes-friendly diet. If you are considering adding watermelon to your diet, it is essential to pair it with other foods rich in fiber and protein, and consume it whole rather than as juice. Despite watermelon having a high glycemic index, it has a low glycemic load. 

It is always best to consult either a professional nutritionist or a healthcare provider for more personalized advice, especially when managing diabetes. 

Frequently Asked Questions

When consumed in moderation, most melons are good for diabetics. It is interesting to mention that bitter melon stands out from the other melons because it contains compounds that may mimic insulin. It can lower blood glucose and fructosamine levels. 

When consumed in small amounts and in its whole form (not as juice or pulp), watermelon can be a healthy choice for diabetics. Its nutritional value can be boosted if it is paired with protein or fiber. 

Watermelon juice isn’t recommended for diabetics. When juicing a watermelon, the fibers are removed, and the fruit sugar becomes more concentrated. This results in a higher glycemic index and increased glucose spikes.

Gestational diabetes requires a stricter diet regimen in comparison with diabetes type 1 or type 2 – that means more frequent monitoring and individualized guidance. Watermelon should be eaten only after consulting a doctor or nutritionist, and in smaller, more tolerable quantities.

For individuals with diabetes, it is best to avoid consuming fruits with a high glycemic index before bedtime to prevent glucose spikes during sleep. 

It is recommended for diabetics to drink water first thing in the morning, to refresh and flush their systems. They can also drink unsweetened herbal teas or unsweetened plant-based or nut-based milks, such as unsweetened almond milk. Fruit juices should generally be avoided.

Watermelon generally doesn’t interact with most medications. However, since it has a high potassium level, individuals who take potassium-sparing diuretics or ACE inhibitors should exercise caution when consuming watermelon.  If these individuals consume too much, it could lead to elevated potassium levels. Consult a healthcare provider or board-certified dietitian if you are on these medications.

Watermelon has a low fiber content, so it does not slow sugar absorption significantly. That is why most nutritionists and doctors recommend that diabetics pair watermelon with either fiber-rich or protein-rich foods to slow down digestion and reduce blood sugar spikes.

The recommended serving of watermelon for diabetics is 1 cup (75-100 grams) of diced fresh watermelon per day. This portion has a low glycemic load and limits the chance of a blood sugar spike. If more than this dose is eaten, it can increase glucose levels.

Watermelon raises blood sugar levels less sharply compared to other fruits, which have a higher concentration of carbs but less water, such as bananas. 

Lycopene is a powerful antioxidant found in watermelon and other red fruits. Recent research suggests that it may reduce the risk of cardiovascular complications common in diabetes. 

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