What happens to your blood sugar when you eat watermelon

Watermelon is considered a healthy fruit, but it can cause blood sugar when consumed in large quantities.

How does watermelon affect blood sugar?

For many people with diabetes, the glycemic index (IG) is often used to estimate how a food could affect their blood sugar. But that does not always show the complete image.

“The IG is not always a reliable indicator of the responses to blood sugar,” said Samantha Mr. Coogan, MS, RDN, LD, director of the didactic and dietetic program of the University of Nevada in Las Vegas.

Coogan explained that the index does not take into account how food is cooked or combined, or differences in people’s digestion. While GI tells us how fast food can increase blood sugar, glycemic load (GL) measures the amount of carbohydrates that a typical portion contains.

For example, the watermelon supposedly has a “high” GI of 72, but a low glycemic load (GL) of about 5 for a portion of 120 grams. Thanks to the high watercase content (91%) And little GL, a standard portion does not cause a hint of blood sugar.

“For people with diabetes or prediabetes, a safe part is generally a cup of dice watermelon, which contains about 11 grams of carbohydrates”, Lena Beal, MS, RDN, LD, CCTD, spokesperson for the Academy of Nutrition and Dietetics told in Tell.

How to blunder the watermelon blood sugar

Watermelon can certainly be included as part of a healthy diet suitable for diabetes, said Coogan. In fact, a small preliminary study on obese mice in 2020 revealed that the addition of watermelon products to a regime rich in fats has contributed to improving blood sugar and insulin sensitivity.

Another small study examined the mixed watermelon juice (made with flesh, bark and seeds), demonstrating that watermelon can promote a feeling of fullness, improve skin health and help stabilize blood sugar after meals.

Although these studies are limited, they suggest that watermelon could actually help regulate blood sugar when consumed in moderation and associated with protein -rich meals.

“Combine it with a protein or healthy fat,” added Beal. This will help slow digestion and reduce the probability of a peak.

Try these tasty agreements:

• Feta cheese and olive oil
• Complete Greek yogurt
• Mozzarella or goat cheese
• Cottage cheese
• Fresh lawyer
• Nuts or seeds

Watermelon nutritional statistics

Watermelon contains many vitamins, electrolytes and antioxidants who help support the regulation of blood sugar, metabolic health and general well-being.

A cut watermelon cup contains:

• 45 calories
• 170 mg of potassium: Helps regulate the balance of fluids and supports healthy blood pressure.
• 15 mg magnesium: Plays a role in muscle and nervous health and control of blood sugar.
• 6890 µg Lycopene: Antioxidant linked to reduced inflammation and oxidative stress
• L-Citrulline: An amino acid that can improve blood circulation and heart health

Coogan adds that it is also a large source of vitamins A and C, calcium and iron. And if you have trouble staying hydrated throughout the day, it’s a great way to get your daily ounces in.

Can you eat Too much Watermelon?

Watermelon games can add up quickly. Although going too far on the watermelon may not cause serious problems to most healthy individuals, this can lead to discomfort – especially for those who suffer from gastrointestinal sensitivities – or at the timely blood sugar in people with diabetes.

You may have had a little too much if you:

• Feel inflated, gaseous or experiment with diarrhea
• Note a thirst or intense fatigue (possible signs of a touch of sugar)
• Eaten more than two cups in one session without other foods to balance it

Cuffly any Fruits can contribute to excessive sugar consumption, so awareness of portions will really make a difference when you enjoy a healthy and sweet snack, adds Beal.