KARACHI — Nutritionists are advising individuals with diabetes to consume watermelon in moderation, citing its high natural sugar content and potential impact on blood glucose levels.
Health Insights
- High Natural Sugars: Watermelon contains significant amounts of fructose and glucose, which can cause rapid rises in blood sugar.
- Glycemic Load Matters: Despite its moderate glycemic index, typical servings of watermelon carry a glycemic load that can adversely affect glucose control.
Expert Recommendations
- Portion Control: Limit servings to approximately one cup of diced watermelon, ideally paired with protein or healthy fats to help slow sugar absorption.
- Monitor Glucose Levels: Individuals should test their blood sugar before and after eating watermelon to understand its impact on their personal glucose response.
- Choose Alternative Fruits: Diabetics may prefer fruits like berries, apples, and pears, which are lower in sugar and higher in fiber—offering better regulation of blood sugar.
Broader Advice
Healthcare professionals stress that diabetic diets should emphasise fresh, whole fruits and that fruit juices or concentrates should be avoided due to their high sugar concentration and lack of fiber.
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