:max_bytes(150000):strip_icc()/Health-GettyImages-WatermelonVsPineapple-5ccba64f1b6e40c2bc353c51a902ad76.jpg?w=780&resize=780,470&ssl=1 "What fruit is the best for controlling blood sugar?")
When the heat of summer comes into play, little is more refreshing than biting in a slice of fresh fruit, such as watermelon and pineapple.
These two fruits are filled with nutrients and plant compounds that support overall health. However, since the fruits are rich in carbohydratesYou may be wondering if snacking the watermelon and pineapple is the best choice for controlling blood sugar.
Continue to read to dive into the nutritional advantages and the glycemic impact of watermelon and pineapple to help you make the most intelligent choice for summer snacks.
First of all, fresh fruit can be integrated into a healthy and friendly diet in blood sugar, no matter whether you suffer from diabetes or not.
However, Some fruits have an impact on blood sugar more than others.
A 2025 study revealed that the fresh watermelon had a GI of 50 and a GL of 5.6, while the pineapple had a GI of 66 and a GL of 8.6. It means that Both fruits have a low GL, which is considered a more precise representation of the impact of blood sugar.
The GL of the pineapple is slightly higher than the watermelon, which means Watermelon has less impact on blood sugar.
However, both fruits can be included in a healthy diet suitable for blood sugar when consumed in moderation. Eating large portions of watermelon or pineapple will have a more significant impact on your blood sugar.
Here’s how to compare a cup of watermelon and a pineapple cup.
| Nutrient | Watermelon (152 g) | Pineapple (165 g) |
| Calories | 46 | 82.5 |
| Total carbohydrates | 11.5 g | 21.6 g |
| Food fiber | 0.6 g | 2.3 g |
| Total sugars | 9.4 g | 16.3 g |
| Glycemic index (GI) | 50 | 66 |
| Glycemic load (GL) | 5.6 | 8.6 |
| Vitamin C | 12.3 mg, or 13.7% of the daily value (DV) | 79 mg, or 88% of DV |
| Copper | 0.06 mg, or 7% of DV | 0.18 mg, or 20% of DV |
| Manganese | 0.06 mg, or 2.6% of DV | 1.53 mg, or 67% of DV |
Watermelon is lower in total carbohydrates and sugar than pineapple thanThis is why it has a lower LU and less impact on blood sugar.
However, The pineapple is higher in fiber and several vitamins and mineralsLike vitamin C, copper and manganese. Vitamin C acts as a powerful antioxidant, supports immune function, helps in the production of collagen and helps in the absorption of iron.
Pineapple and watermelon are also raised in the compounds of protective plants. Pineapple contains phenolic antioxidants, such as gallic acid and ferulic acid, while watermelon provides lycopene and beta-carotene. Eating foods rich in antioxidants can support overall health and protect from several health problems, such as certain cancers.
Although you can enjoy watermelon and pineapple while maintaining optimal blood sugar control, there are several ways to make food rich in carbohydrates, such as fruit, more friendly.
Here are some tips on how to eat watermelon and pineapple without dysoning blood sugar.
- Associate them with protein-rich foods: Proteins slow down digestion, which can prevent post-meal blood sugar and maintain stable blood sugar throughout the day. Combine the watermelon and pineapple with foods rich in protein, such as Greek yogurt and cottage cheese, for a snack suitable for blood sugar.
- Choose fresh or frozen fruit: For better control of blood sugar, choose fresh or frozen fruit and limit your consumption of sugary fruit products, such as canned fruit in syrup and sweet dried fruits.
- Choose whole fruit on the juice: Although 100% juice is nutritious, it is much higher in carbohydrates and lower in fiber than fresh fruit and will therefore have a greater impact on blood sugar.
- Consume fruit in moderation: While watermelon and pineapple have a low GL when consumed in normal portions, eating large amounts of these fruits will have a greater impact on blood sugar.
In addition to these tips, it is essential to follow a global nutritional diet high in the regulating foods of blood sugar, such as proteins, fibers and micronutrients that play an important role in the control of blood sugar, such as magnesium.
Instead of focusing on individual foods, zooming and Look at your diet as a wholeIncluding the composition of the macronutrient of your meals and your consumption of foods known to support a regulation of healthy blood sugar, such as foods rich in fiber and protein.
Watermelon and pineapple are nutritious fruits that can adapt to a healthy diet suitable for blood sugar.
While the watermelon has a slightly lower impact on blood sugar, These two fruits can be appreciated in moderation While maintaining healthy blood sugar.
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