Watermelon is a sweet and hydrating fruit, but its sugar content may be something to consider if you have diabetes, which often involves making mindful food choices.
Although watermelon has a high glycemic index (GI), it is safe to eat in moderation because it has a low glycemic load (GL).
Watermelon and blood sugar
Managing your blood sugar level is crucial if you have diabetes.
While watermelon does contain natural sugars, it has a high GI score of 72, according to the Defeat Diabetes Foundation. The GI score indicates how quickly a carbohydrate affects your blood sugar levels.
It is also important to consider the GL score. The GL score considers how fast blood sugar levels are affected alongside the number of carbohydrates contained within a food portion.
Some people believe the GL score provides a more accurate way of managing blood sugar levels because it considers portion size.
Watermelon has a low GL score of 5 based on an average serving size of 120 grams (g), the Defeat Diabetes Foundation reports.
Can watermelon raise blood sugar?
Watermelon may raise blood sugar if you eat it in large quantities. It is generally safe to eat in moderation for people with diabetes.
Watermelon juice
According to the Defeat Diabetes Foundation, you should approach watermelon juice with caution. This is because it has a high GL score.
Benefits of watermelon for diabetes
Watermelon contains lycopene — a potent antioxidant that also gives the fruit its coloring. Lycopene may also help lower the risk of cardiovascular disease.
When compared with adults without diabetes, adults with diabetes are more likely to experience cardiovascular disease, including stroke and heart conditions.
You can reduce the risks by eating a balanced diet rich in vegetables and fruits, as well as by managing your blood pressure, blood sugar, and cholesterol.
Overall, specific research on watermelon and diabetes management is lacking. Yet there is some suggestion that eating watermelon may help lower the risk of some diabetes-related complications.
Watermelon health benefits
Watermelon and its juice may have several health benefits.
Vitamin-, nutrient-, and antioxidant-rich
Potassium is good for maintaining regular cell fluid levels, blood pressure, and for helping muscles contract — and 100 grams (g) of watermelon contains 112 mg of potassium.
It also contains vitamin A, which is good for the body in many ways, including:
- vision
- immune system
- development and growth
- reproduction
Watermelon contains vitamin C. This is important for producing:
- some neurotransmitters
- collagen, which is essential for wound healing
- l-carnitine, which is important for metabolism
Vitamin C also helps with the production of vitamin E.
Hydration
Watermelon is a hydrating snack because it is around 90% water. You can have this fruit freshly sliced, frozen, or in juice form.
Staying hydrated can improve brain function, concentration, focus, and mood.
Watermelon also contains electrolytes that can help with exercise recovery or recovery from a bout of illness, including diarrhea.
Digestion
Watermelon is also a source of dietary fiber, which is the part of food that the body is unable to break down.
This is essential for bowel health and can also help you maintain optimum cholesterol and blood sugar levels.
Watermelon’s nutritional information
The below table shows the nutritional information for 1 cup of diced watermelon, which is around 152 g.
| Calories | 45.6 kcal |
|---|---|
| Protein | 0.927 g |
| Total fat | 0.228 g |
| Carbohydrate | 11.5 g |
| Fiber | 0.608 g |
| Total sugars | 9.42 g |
| Calcium | 10.6 milligrams (mg) |
| Iron | 0.365 mg |
| Magnesium | 15.2 mg |
| Vitamin C | 12.3 mg |
| Vitamin B6 | 0.068 mg |
| Vitamin A | 42.6 micrograms (mcg) |
| Vitamin K | 0.152 mcg |
| Lycopene | 6,890 mcg |
Diabetes treatments
If you have received a diabetes diagnosis, diet and supplements should complement any medical treatment plan your doctor provides.
Common diabetes treatments include:
- Insulin: This drug helps the body’s cells absorb blood sugar. Most commonly, insulin is injected. If you have type 2 diabetes, you may be able to take oral pills that cause your pancreas to make insulin.
- Biguanides: These drugs, like metformin (Riomet), help lower blood sugar in people with type 2 diabetes.
- Dipeptidyl peptidase 4 (DPP-4) inhibitors: These are noninsulin drugs for improving blood sugar levels, such as alogliptin (Nesina).
- Glucagon-like peptide-1 (GLP-1) agonists: These medications prevent the breakdown of blood sugar-lowering hormones. They include dulaglutide (Trulicity) and semaglutide (Ozempic, Rybelsus).
- Sodium-glucose cotransporter 2 (SGLT2) inhibitors: These drugs ensure that excess glucose leaves the body via the urine. The drugs include canagliflozin (Invokana) and dapagliflozin (Farxiga).
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