Do you know that watermelon is one of the most hydrating fruits with 92% water content?
Chilled and juicy watermelon feels like a breath of fresh air during scorching summer months.
While everyone loves eating watermelon, the question which often arises is whether watermelon can be consumed by diabetics or not.
If you love watermelon and are doubtful about enjoying it during summers, read on till the end to know all about it.
Watermelon and diabetes
Watermelon is packed with water and fibre but it has a slightly higher glycemic index (GI). A 100 gram serving of watermelon has a GI of 72. But since the glycemic load of watermelon is very low- only 2 per 100 grams, diabetics can have watermelon in moderation without any fuss.
Diabetics can safely have 150 grams of watermelon, which is roughly equivalent to 1 cup of diced watermelon on a daily basis.
Make sure you have watermelon as a snack and not along with meals. Avoid having watermelon at night and definitely not immediately before or after your meals. You can have watermelon as a mid-morning snack or as an evening snack.
Benefits of watermelon
Our body requires regular hydration in summers and what’s better than having some chilled watermelon to beat the heat? Watermelon is packed with nutrients like Vitamin C, A, B6 and minerals such as potassium, magnesium, iron, phosphorous, folate and calcium. The fruit is also an excellent source of antioxidants that help in improving hair quality, make skin smoother and even get rid of fatigue. Watermelon can help with weight loss, relieve urinary tract infections (UTI) and help in digestion.
Watermelon recipes
Watermelon is such a versatile fruit that it can be used to make a variety of dishes. From Watermelon Popsicles and Watermelon Sorbet to Watermelon Smoothie to Watermelon Juice, these refreshing watermelon recipes are just perfect for summers. Some other unique recipes that you can try with watermelon are Watermelon Salad, Watermelon Cocktail, Watermelon Salsa, Watermelon Ice Cream, Pickled Watermelon and Grilled Watermelon.
Other safe fruits for diabetics
Some glow glycemic index fruits that diabetics can safely consume in moderate quantities are blueberries, strawberries, cherries, plum, peach, apple, pear, kiwi, jamun, orange, grapefruit and papaya. All these fruits have a GI of 60 or less and are perfectly safe for those with high blood sugar.
