What Do You Think Is Watermelon Good For Diabetes? Find Out!

Shalini Thakur

Shalini Thakur
Feb 2023

2 min read
watermelon good for diabetes

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Just another month before we start soaking in some summer sun! And some refreshing drinks, I know most of us can’t wait to do that, talk about summers, how can we not include our favorite watermelon, but what about diabetic people? Is watermelon good for diabetes, can they have it? Well, this blog will be answering all your questions and break myths regarding watermelon and diabetes being a big no-no. 

Diabetes is a chronic health condition that affects millions of people worldwide. It is characterized by elevated levels of glucose in the blood, which can lead to a range of health complications if not managed properly. People with diabetes need to pay close attention to their diet, as certain foods can have a significant impact on their blood sugar levels. One such food is watermelon, a juicy and refreshing fruit that is loved by many. In this blog post, we’ll take a closer look at whether watermelon is good for diabetes or not, and its impact on diabetic people. Let’s dive into the benefits of this juicy fruit!”

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Here Are 6 Surprising Facts About Watermelon!

However, before diving into the big picture let’s learn a few things about this juicy fruit:

  • Watermelon is a sweet and juicy fruit that, however, contains 92% water. 
  • It is native to southern Africa and has been cultivated for thousands of years in different parts of the world. 
  • Watermelon is a popular summer fruit and is consumed in large quantities due to its high water content, making it a refreshing and hydrating snack. 
  • It is also low in calories and a good source of vitamins, minerals, and antioxidants.
  • Despite its natural sugar content, watermelon has a low glycemic index, which means it won’t cause a rapid spike in blood sugar levels, which is great to control diabetes
  • From its high hydration levels to its anti-inflammatory properties it is no less than a super fruit. 

Is Watermelon Good For Diabetes Or Not? Let’s Find Out!

Watermelon and diabetes might not sound like the right combination, but what I tell you is it’s not a bad combo at all. Did you know that one of the summer’s sweetest treats, watermelon, can actually be beneficial for those with diabetes?

  • People often consider pomegranate for diabetes and ignore watermelon for diabetic patients because of the natural sweetness of this fruit.
  • However, the watermelon glycemic index (GI) score is quite low, which means that it has a minimal impact on blood sugar levels.
  • Moreover, this makes it a good choice for people with diabetes, as it will not cause rapid spikes in blood sugar levels. 
  • Additionally, watermelon’s calorie count is low, and it’s high in fiber, which can help to regulate digestion and maintain a healthy weight, which is important for people with diabetes.
  • However, it’s important to note that while watermelon is a low-GI food, it is still a sugar-containing food. So, people with diabetes need to be mindful of their portion sizes and ensure that they balance their intake of watermelon with other low-GI foods. 
  • Eating too much watermelon can lead to elevated blood sugar levels, especially if consumed in large quantities on an empty stomach.
  • Watermelon is a great snack for people with diabetes as it is low in calories, high in fiber, and has a low GI score. It can be eaten on its own or used as a topping for salads, yogurt, or smoothies. 
  • Watermelon is also a good source of hydration, which is important for people with diabetes, who are at higher risk of dehydration.
  • In fact, it has several properties that make it an ideal fruit for those managing diabetes, therefore, watermelon for diabetes is bad is clearly a myth if you have it in moderation.

Glycemic Index Makes Watermelon Good For Diabetes!

Watermelon is a High GI food [70-100], with a low sugar content i.e just 6 g per 100 g, but GI is one of the highest among all fruits i.e. 72! Glycemic Index indicates the quality of carbohydrates present in your food.

We agree watermelon’s GI is high but nothing to worry about because the Glycemic Load (measures how fast carbs in a serving of food raise blood sugar) is 4 [1-10 are low GL foods] which is low as the carbohydrate content of watermelon is small. So, while your blood sugar levels shoot up, they won’t remain elevated for long.

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It’s These Nutrients That Make Watermelon Good For Diabetes!

However, not just with water watermelon is filled with nutrients too! Watermelon is an excellent source of essential nutrients and vitamins, and below is the table consisting of 100 grams of watermelon’s nutritional value:

NutrientsValue Per 100 gram
Calories30 kcal
Fat0.2 g
Carbs7.6 g
Fiber0.4 g
Vitamin C 21% Of RDI
Vitamin A18% Of RDI
Magnesium4% Of RDI
Potassium5% Of RDI

Here are the benefits of several vitamins you get from watermelon:

  • Vitamin C: It is also a powerful antioxidant that helps to boost the immune system and reduce the risk of chronic diseases.
  • Vitamin A: Essential for good vision, healthy skin, and a strong immune system.
  • Potassium: Helps to regulate blood pressure, reduce the risk of heart disease, and improve overall cardiovascular health.
  • Magnesium: Supports healthy bones, heart function, and mental health.
  • Lycopene: A powerful antioxidant that has been shown to reduce the risk of cancer, heart disease, and other chronic conditions.

Diabetic? Here Is How You Can Add Watermelon In Your Diet!

Watermelon is a versatile fruit that can be used in a variety of dishes, both sweet and savory. Here are some ideas for incorporating watermelon into your diet:

1. Watermelon Slush

Try this watermelon slush recipe by fitelo, which is not just healthy but a perfect weight loss drink.

2. Watermelon Smoothie

Blend watermelon with mint leaves, milk, and lime juice to create a refreshing and hydrating smoothie.

3. Watermelon Salad

It’s an easy and delicious salad recipe for a quick satiating meal:

  • Cut Watermelon into medium-sized pieces & then de-seed them.
  • Add the finely 1- finely chopped onion, 1- finely chopped Capsicum, Pepper, lemon juice, and finely chopped fresh Mint leaves & then gently mix them.
  • Then, refrigerate it for 10 min, consume it Fresh, and relish the taste.

Here Are 7 More Reasons To Love This Juicy Fruit!

I know, you don’t need reasons to have this juicy, sweet, and refreshing fruit, but in case you are still not convinced, here are the top 7 benefits of watermelon for your health:

1. Hydrates The Body

Watermelon is made up of 92% water, making it an excellent food to consume during hot weather or after physical activity to help rehydrate the body. The high water content in watermelon helps to replenish fluid loss and maintain electrolyte balance in the body.

2. Rich In Nutrients

Watermelon is an excellent source of vitamins A and C, which are powerful antioxidants that help protect the body from damage by free radicals. It also contains B vitamins, such as B6, which are important for metabolism and brain function. Additionally, watermelon is a good source of potassium and magnesium, which are essential minerals for maintaining heart health, regulating blood pressure, and supporting muscle and nerve function.

3. Watermelon Is Good For Diabetes And Weight Loss Too!

Watermelon is low in calories and high in fiber, making it a great food for those trying to lose weight fast. The high fiber content helps to promote feelings of fullness, reducing the overall calorie intake and promoting weight loss.

4. Supports Heart Health

The high levels of potassium and magnesium in watermelon can help regulate blood pressure, which can lower the risk of heart disease and stroke. Additionally, watermelon is a good source of lycopene, a powerful antioxidant that has been shown to have a beneficial effect on heart health.

5. Promotes Healthy Skin

The vitamins A and C in watermelon help to protect the skin from damage and promote a youthful appearance. Vitamin A is important for maintaining skin health, while vitamin C helps to produce collagen, which is essential for skin elasticity and firmness.

6. Watermelon Is Good For Diabetes And Digestion

The high water content and fiber in watermelon can help to regulate digestion and prevent constipation. Fiber acts as a natural laxative, helping to promote regular bowel movements and improve gut health.

7. Anti-Inflammatory Properties

Some studies have shown that the antioxidants in watermelon have anti-inflammatory effects, which may help to reduce the risk of chronic diseases such as heart disease, cancer, and arthritis. The high levels of vitamins A and C, as well as the presence of lycopene, in watermelon, make it one of the top fruits to add to your anti inflammatory diet.

How A Diet Plan Can Help In A Healthy Transformation

Marium, a working professional from Ontario, Canada reached out to Fitelo after getting to know about the fitelo obesity diet plan and how it tackles stuck weight issues.

A Quick Recap

Yes, watermelon can be good for diabetes in moderation. Watermelon is a low-carb fruit that is high in vitamins and minerals, but it also contains natural sugar. Eating watermelon in moderation, as part of a balanced diet, can help manage blood sugar levels for people with diabetes. However, it is important to monitor portion size and blood sugar levels regularly, as every individual is unique and the effects of certain foods can vary. It is always best to consult a healthcare provider for personalized dietary advice.

Frequently Asked Questions

Q: What Are The Foods To Eat For Diabetes?

Ans: A diabetes diet plan should include foods low in sugar and carbohydrates such as wheat, cottage cheese, fresh vegetables, fruits, fish, etc. are best for diabetes type 2. 

Q: How To Cure Diabetes?

Ans: A healthy lifestyle, physical activities such as yoga, aerobics, jogging, etc., and following a diabetic diet chart is the best way to cure diabetes.

Q: What Foods To Avoid For Diabetes?

Ans: It is recommended to avoid foods such as dairy products rich in fat, sweets, or food items that contain sugar, high-fat meat, alcohol, etc.

Q. Is Guava Or Watermelon Good For Diabetes?

Ans. Both Watermelon and guava are good for diabetes if eaten with a limit and on a balanced diet.

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Fun Fact

Looking for a fruit that is low in sodium, cholesterol-free, and even fat-free? Watermelon fruit is the answer to all your problems. It has just 30KCals, 0.2 grams of fats, 2 mg of sodium, and 7.6 grams of carbohydrates.

Contact Us Today

If you’re searching for the right guidance as well as better assistance, then your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. In addition, it is important thing to consider your health before starting a restrictive diet. However, always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy, and also Enjoy a long happy life.

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