Is Watermelon Good for Diabetics?

Watermelon is a juicy, sweet fruit that many love to enjoy in summer. But for people with diabetes, the question often comes up—can I eat watermelon safely? The answer is yes, if you eat it in the right amount and at the right time.

Nutritional Highlights (per 100g): Watermelon contains around 30 calories, 6g of natural sugar, 8g of carbohydrates, and is made up of 92% water. It also provides vitamin C, vitamin A, and potassium, which help boost immunity, support skin health, and keep the body hydrated.

Why Watermelon Can Be Good:

Watermelon is low in calories and very hydrating, which helps during hot weather. It also contains vitamin C, vitamin A, and lycopene—an antioxidant that reduces inflammation. Despite having a high glycemic index (GI) of 72, its glycemic load (GL) is low—around 5 per 100g—making it safer in small amounts.

Things to Keep in Mind:

  • Sugar content in watermelon is natural but can still raise blood sugar.

  • Portion control is key. Stick to about 1 cup (150g).

  • Every person reacts differently, so it's good to check blood sugar after eating.

Smart Ways to Enjoy Watermelon:

  • Eat it between meals or before a workout.

  • Pair it with nuts or a slice of cheese to slow sugar absorption.

  • Avoid eating it with cooked meals to reduce blood sugar spikes.

FFD’s Advice:

Enjoy watermelon as a light snack, not as part of a heavy meal. Always consult your doctor or dietitian for personal advice.

Conclusion:
 Watermelon can be part of a diabetic-friendly diet if eaten in moderation. It’s refreshing, nutritious, and hydrating—just keep portions small and track how your body responds.

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https://www.freedomfromdiabetes.org/blog/post/watermelon-good-or-bad-for-diabetes/3908