**1. The Pitfall of Watermelon, the King of Summer Fruits**
Watermelon consists of over 90% water, making it a great fruit for quenching thirst in the summer. It is also rich in Vitamin C and lycopene. However, people with diabetes need to be especially cautious when consuming watermelon. The high water content should not obscure its effect on blood sugar.
**2. Remember the High Glycemic Index (GI)**
– **Fast Absorption:** The sugar in watermelon is absorbed very quickly by our bodies. Because of this, watermelon’s glycemic index (GI) is high, around 70-80. This means it can raise blood sugar rapidly and sharply after eating.
– **The Importance of Glycemic Load (GL):** However, because watermelon has such high water content, the actual amount of sugar in a single serving is not very large. Therefore, its ‘glycemic load (GL)’ is low. This means that ‘it’s okay if you eat only a little.’
**3. A Wise Way for People with Diabetes to Eat Watermelon**
– **Quench Thirst with Water:** When you’re thirsty, the best choice is cool water, not watermelon.
– **’Portion’ is Absolutely Crucial:** If you want to eat watermelon as a snack, you must limit the portion to no more than one slice (medium size).
– **Avoid as a Post-Meal Dessert:** Eating it right after a meal can be like pouring fuel on an already rising blood sugar. Consume only a small amount as a snack between meals.
Summary: Watermelon is a high-GI fruit and should not be eaten like water to quench thirst. If you want to enjoy it as a snack, you must strictly limit the amount to ‘one slice’ or less.
Leave a Reply