There’s typically nothing higher than a refreshing slice of watermelon, particularly on a sizzling afternoon.
The fruit is just about ubiquitous at household meals, BBQs, and social gatherings within the summertime, and is grown worldwide. The truth is, there are over 1,000 totally different styles of watermelon!
However what makes for a enjoyable, refreshing snack for most individuals can have blood sugar penalties for individuals residing with diabetes.
This text will define the professionals and cons of consuming watermelon for individuals residing with diabetes and the way (and if!) you must incorporate this fruit into your life and day by day eating regimen.
Desk of Contents
What are the well being advantages of consuming watermelon?
Consuming watermelon can have many advantages. Under are the well being advantages to recurrently consuming this pink, candy fruit.
Filled with nutritional vitamins and minerals
Watermelon accommodates a wide range of nutritional vitamins and minerals, together with potassium, magnesium, and nutritional vitamins A and C. It additionally has few energy for being a fruit, with solely 46 energy per cup.
Additionally it is extraordinarily simple to bolus insulin for, as a cup of watermelon solely has 11.5 carbohydrates.
The intense pink colour signifies it’s a wealthy supply of antioxidants like carotenoids, lycopene, and cucurbitacin E that arenβt solely good for you, however make you are feeling good, too!
Could relieve muscle soreness and enhance train efficiency
Watermelon additionally accommodates citrulline, an amino acid which will assist enhance train efficiency in athletes. Supplementing with citrulline may also assist cut back muscle soreness in individuals who train.
The way it works is that this compound helps to develop blood vessels, relieving the guts of additional exertion to pump blood all through the physique, thus enhancing train efficiency and restoration.
Watermelon is nice as a result of it supplies not solely citrulline, but additionally much-needed hydration throughout train.
One examine gave three teams totally different concoctions: one with simply watermelon juice, one other with watermelon juice supplemented with further citrulline, and a management drink. Each drinks that had watermelon juice in them skilled improved muscle soreness after train and improved coronary heart charge restoration than the group that had the management drink.
Watermelon may also be good for individuals with diabetes, who when exercising, might require a low blood sugar snack. Watermelon supplies simply sufficient carbohydrates to assist deal with the low blood sugar, with out overdoing it on the carbohydrates or sugar.
Plus, itβs a pure supply of power, with no added elements or chemical substances.
Could enhance pores and skin well beingΒ
The nutritional vitamins present in watermelon are vital for the well being and upkeep of your pores and skin. Vitamin C, when both eaten, drank, or utilized topically, helps the physique produce collagen, a protein that retains hair robust and pores and skin youthful and supple.
One examine discovered the next consumption of Vitamin C was correlated with a decrease likelihood of growing dry pores and skin and wrinkles. Finest but, one serving of watermelon accommodates 14% of your day by day beneficial consumption of Vitamin C!
Vitamin A can be essential for pores and skin well being, because it helps to restore broken pores and skin cells and create new ones. It additionally promotes wound therapeutic.
One serving of watermelon accommodates 5% of your day by day beneficial consumption of this vitamin.
Could assist in digestionΒ
Along with its plethora of nutritional vitamins, minerals, and wholesome antioxidants, watermelon accommodates 0.6 grams of fiber per serving, which is important for wholesome digestion.
Water and fiber assist meals transfer via the bowels extra simply, and together with loads of wholesome vegatables and fruits in your eating regimen can stop diarrhea, constipation, and points with digestion.
Consuming fiber typically can hold your bowel actions common, too.
One examine discovered that individuals who had low fluid and low fiber consumption had been extra prone to undergo from constipation. All of the extra cause to incorporate watermelon in your eating regimen!
One other examine discovered that consuming watermelon was correlated with weight reduction and emotions of satiety, which is a welcome signal for anybody seeking to shed some pounds!
The downsides of consuming watermelon
Consuming watermelon may additionally have some downsides, particularly if in case you have diabetes. Under are among the causes you might select to keep away from this fruit.
Watermelon is usually carbohydratesΒ
Though this candy fruit supplies a supply of a wide range of nutritional vitamins and minerals, there aren’t any different macronutrients of notice: watermelon is usually carbohydrates, with no protein or fats.
This will make it a tough meals to eat if in case you have diabetes as a result of meals which are solely carbohydrates are inclined to spike blood sugars sooner.
The truth is, watermelon has a glycemic index (GI) of 80, however as a result of the carbohydrates are fairly low for a fruit, the glycemic load is simply 5.
Pairing watermelon with a fatty or protein-rich aspect may help curb the short rise in blood sugar that you could be see when consuming the fruit.
It’s not very fillingΒ
Watermelon is so scrumptious, however it isn’t a really filling snack. This will lead individuals to overeat it fairly recurrently. Needless to say a serving measurement of watermelon is one cup, which is equal to a one-inch-thick slice of a typical melon.
Nevertheless, individuals have a tendency to return to seconds and thirds, as a result of the fruit is over 90% water!
Whereas one serving has 11 grams of carbohydrates, having 3 or extra servings can flip this deal with right into a high-carbohydrate, high-calorie dessert fairly shortly.
It might trigger cardiovascular issues
Individuals who undergo from severe hyperkalemia (excessive potassium ranges) shouldn’t eat a couple of cup of watermelon per day.
Potassium is essential for sustaining electrolyte perform within the physique, retaining muscle groups and bones robust, and for coronary heart well being.
Nevertheless, if you have already got excessive potassium ranges, consuming watermelon may cause an overabundance of potassium within the blood, inflicting a weak pulse charge, irregular heartbeats, and different cardiovascular issues.
AbstractΒ
Watermelon is a candy, ubiquitous, low cost, and plentiful fruit that’s a particularly well-liked snack, aspect dish, and dessert to get pleasure from on a sizzling day.
It accommodates a wide range of useful nutritional vitamins and minerals, antioxidants, and fiber, and is low in each energy and carbohydrates. It could contribute each to digestive and pores and skin well being and will contribute to enhanced athletic efficiency and decreased muscle soreness when loved sparsely.
Nevertheless, for individuals with diabetes, portion management and meals pairing is vital, as watermelonΒ supplies solely carbohydrateΒ with little fiber and no protein or fats.
It’s best eaten when paired with each protein and fats, because it doesn’t comprise these macronutrients that curb blood sugar spikes. Bolusing insulin for watermelon could also be tough, however with cautious carbohydrate counting and measuring with portion management, it’s manageable.
Moreover, itβs not too filling, so consuming a number of servings is one thing somebody with diabetes needs to be cognizant of.
As a high-potassium fruit, individuals with excessive blood ranges of potassium ought to seek the advice of their doctor earlier than having fun with watermelon. Extreme dietary potassium in these with excessive blood potassium ranges can have destructive well being penalties corresponding to coronary heart palpitations and weak pulse. Seek the advice of along with your private doctor or dietitian earlier than including watermelonΒ to your plate.
As with most fruits, moderation is vital!
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