When asked what fruit is a favorite of many people, watermelon seems to be included in the list. Besides being sweet, watermelon is also refreshing and contains a lot of liquid. However, what does watermelon sugar high mean? is it safe for diabetics?
What is diabetes?
Diabetes is a disease caused by excessive glucose in the body. Therefore, a person with the disorder has to limit some foods rich in glucose. This is because it is possible that blood sugar soars and causes problems.
Does watermelon fruit contain a lot of sugar?
Watermelon does contain natural sugars. Then the amount of watermelon consumed may have an impact on blood sugar levels. Watermelon contains vitamins A, C, B, Calcium, and potassium. Because it is high in fiber, eating watermelon can improve digestive health.
find out more about, How Much Sugar is in Watermelon: Juice and Slices.
What does watermelon sugar mean? is it safe for diabetics?
You need to know, diabetics are obliged to avoid foods with a high glycemic index to keep blood sugar levels in their body stable. Well, watermelon fruit has a high glycemic index due to its large size. The glycemic index of the fruit is 72. That number is quite high because the standard is below 55.
For information, the glycemic index (IG) is a calculation of how quickly sugar in food enters the bloodstream. Each meal is rated between 1 and 100. These values are determined according to how each food compares to the other.
Watermelon content profile
As you probably know, watermelon is a high fruit with its water content. The water in watermelon can reach 91%. The second highest content of watermelon is carbohydrates with little fiber, in addition to small amounts of protein and fat.
Here is the nutritional profile of watermelon for every 100 grams:
- Calories: 30
- Water: 91%
- Protein: 0.6 grams
- Carbohydrate: 7.6 grams
- Sugar: 6.2 grams
- Fiber: 0.4 grams
- Fat: 0.2 grams
Is It True That Diabetics Should Not Eat Watermelon?
Not that diabetics are strictly forbidden to consume watermelon. This fruit can still be consumed as long as it is on a small portion.
After all, no research directly links watermelon consumption and side effects in diabetics. Thus, there is some evidence to suggest that watermelon can help lower the risk of complications of heart disease and stroke due to diabetes.
Watermelon contains lycopene at moderate levels. Lycopene is a pigment that gives color to fruit and is a powerful antioxidant. Such substances are thought to help reduce the risk of cardiovascular disease (blood vessels). Consumption of lycopene is associated with a reduced risk of heart disease.
Side effects of eating watermelon fruit excessively
Consuming too much watermelon can increase the risk of diarrhea. This is because the content of lycopene in watermelon is very high, even higher than tomatoes, but also because of the high moisture content that watermelon has.
If you eat too much watermelon, then it will cause the stool to become watery and this will make you become diarrhea.
Causes intestinal disorders
Eating watermelon fruit can reduce the risk of cancer because its lycopene content is very good and very much. However, all of it can be dangerous if consumed excessively.
Too much lycopene entering the body can cause intestinal disorders and digestive problems such as flatulence, nausea, and vomiting.
Increase glucose levels
Watermelon is a natural source of sugar that can increase sugar levels in the blood. Eating too much watermelon makes the blood sugar levels soar. This is because watermelon has a high glycemic index. If you have diabetes, it’s a good idea to avoid consuming watermelon fruit.
Inflammation of the liver
For alcoholics, it is not advisable to consume too much watermelon fruit. This is because high levels of lycopene in watermelon will interact with alcohol and result in harmful effects that can cause inflammation of the liver.
Watermelon has a very high moisture content, about 92 percent of its weight. Therefore, if consuming watermelon in large quantities can increase the volume of water in the body and if excess water is not removed from the body then it can cause overhydration that can lead to loss of sodium content and other important minerals in the body.
Fruits that can be consumed by diabetics to lower sugar levels
Even though the fruit has a sweet flavor, diabetics continue to be encouraged to eat fruit since the fruit includes an assortment of nutrients required from the human body. The following are some types of fruit for diabetics that are safe to consume:
Okra is a food source rich in blood sugar-lowering compounds such as polysaccharides and flavonoid antioxidants. okra also contains flavonoids isoquercitrin and quercetin 3-O-gentiobioside, which help reduce blood sugar by inhibiting certain enzymes.
Many studies have linked the intake of berries to increased blood sugar control. Berries are loaded with fiber, vitamins, minerals, and antioxidants, so this fruit is an excellent choice for people with blood sugar management problems.
Besides raspberries, various studies show that antioxidants, blueberries, and blackberries can be helpful on blood glucose regulation by increasing insulin sensitivity and improving glucose levels in the bloodstream.
In addition to being soft and delicious, avocados can offer tremendous benefits as a blood sugar-lowering fruit.
Avocado is a fruit rich in healthy fats, fiber, vitamins, and minerals, so adding it to food can control or even lower blood sugar levels.
Apples contain soluble fiber and plant compounds, including quercetin, chlorogenic acid, and error acid which can all help reduce blood sugar and protect them from diabetes.
All types of grapes contain antioxidant polyphenols that can help fight free radicals in the body. Besides, the grape also contains fiber and is low in calories. Grapes are one of the good fruits for diabetics because they can lower blood sugar levels.
This orange fruit also includes fruit for diabetics. In addition to containing vitamin C, oranges contain water, potassium, thiamine, and folic acid are good.
Potassium is one of those excellent nutrients that will help control blood pressure. Besides, thiamine content in oranges is believed to lower blood sugar levels and help prevent insulin resistance.
Kiwi is a unique fruit. The high content of vitamin C, fiber, and potassium in kiwifruit, plus high antioxidants in it, makes this fruit a good intake for diabetics.
This fruit contains a lot of fiber and antioxidants that can help lower blood sugar levels. Consequently, guava is thought to be great for consumption by diabetics. Besides, this fruit can also help lower cholesterol and blood pressure levels.
Fruit with a sweet flavor and crispy meat can also be great for diabetics. This is because pears contain fiber that can nourish the digestive system, as well as a variety of other nutrients, such as vitamin K, water, and high antioxidants.
If you want to eat fruit, choose a fruit for diabetics that is safe to consume as described above. It is best to choose fresh fruits, not canned fruits, sweets, or dried fruits that contain added sugars or artificial sweeteners.