Watermelon is undoubtedly one of the sweetest fruits you can eat. In addition to its refreshing taste, watermelon is rich in vitamins, antioxidants and minerals, such as vitamin C, vitamin A, potassium and lycopene. Because watermelon contains 6 g of sugar per cup, it is an excellent energy source. Understand glycemic index to learn how watermelon affects your blood sugar levels.
Glycemic Index
The glycemic index of a food measures how the food affects your blood sugar and insulin levels over time. The higher the glycemic index, the more it will raise your blood sugar levels. In response to elevated blood sugar levels, insulin is released from your pancreas to redistribute blood sugar to your cells, tissues and muscles. If blood sugar levels are high, the pancreas will release a large amount of insulin, which may cause blood sugars to be too low. Therefore, low glycemic index foods keep your blood sugar levels in a more stable state.
Glycemic Index of Watermelon
According to the University of Wisconsin Center for Integrative Medicine, the glycemic index of watermelon is 72. A glycemic index between 50 to 70 is considered moderate, and an index between 70 and 100 is considered high. Because watermelon is borderline high, it will have a significant effect on insulin release from your pancreas and may cause a mildly low blood sugar a few hours after consumption. Eating more watermelon will cause a greater release in blood sugar levels.
Consume Before Exercise
Eating a small snack one hour before exercise is necessary to have the most effective workout, according to MayoClinic.com. Watermelon is a good choice for a pre-exercise snack because glucose is released into your bloodstream immediately after consuming watermelon. Because your blood sugar levels are high, your muscles will have available energy for a workout. Do not eat too much watermelon because your digestive tract may use too much available energy to digest it. Eat 1/2 to 1 cup for a pre-exercise blood sugar boost.
Warning for Patients with Diabetes
Patients with diabetes should pay close attention to how foods affect blood sugar. Diabetes is a condition in which blood sugar levels are difficult to control because of a lack of insulin or insulin resistance. According to MayoClinic.com, a patient with diabetes should not eat more than 1-1/4 cups of watermelon per day because of its high glycemic index. A quick rise in blood sugar will lead to a higher baseline blood sugar that is difficult for a diabetic patient to control. Poorly controlled blood sugars can lead to serious complications including, blindness, kidney failure, heart disease, stroke and nerve damage.
