When summer heats up in the U.S., nothing beats the refreshing crunch of cool watermelon. It’s practically a picnic staple—sweet, juicy, and super hydrating. But if you’re managing diabetes, you might be wondering: Can I eat watermelon without sending my blood sugar on a roller coaster ride?
The Short Answer: Yes, But in Moderation
Watermelon can be part of a diabetes-friendly diet—as long as you’re mindful about portion size. Like most fruits, watermelon contains natural sugars (fructose), but it also packs in water, fiber, and vitamins.
Here’s the breakdown:
One cup of diced watermelon has about: 46 calories; 11 grams of sugar; and 12 grams of carbohydrates.
Not too bad, right? It’s also fat-free, low in sodium, and provides vitamin C and lycopene, an antioxidant that may help reduce inflammation.
What About the Glycemic Index of Watermelon? Glad you asked…
Watermelon has a high glycemic index (GI) of about 72, meaning it can spike blood sugar faster than lower-GI foods. But—here’s the catch—it has a low glycemic load (GL) because it’s mostly water. So the overall impact on your blood sugar is fairly mild if you stick to a small serving.
4 Pro Tips for Enjoying Watermelon as a Diabetic:
- Pair it with protein or healthy fat (like nuts or cheese) to slow sugar absorption.
- Skip sugary drinks or desserts if you’re already enjoying fruit.
- Stick to about 1 cup per serving.
- Fresh is best—avoid store-bought juices or artificially sweetened watermelon snacks.
Recipe:
Watermelon, Cucumber & Feta Salad (Perfect for BBQs!)
This refreshing summer salad is light, tangy, and super easy to throw together. It’s ideal for potlucks or hot afternoons when you just want something cool.
Ingredients (Serves 4):
- 3 cups seedless watermelon, diced
- 1 cup cucumber, sliced thin
- 1/4 cup red onion, sliced very thin
- 1/3 cup crumbled feta cheese
- 1 tablespoon fresh mint, chopped
- 1 tablespoon olive oil
- 1 tablespoon lime juice
- Salt & pepper to taste
Directions:
- In a large bowl, gently toss the watermelon, cucumber, red onion, and mint.
- Drizzle with olive oil and lime juice. Toss again.
- Top with crumbled feta and season lightly with salt and pepper.
- Chill before serving for an extra refreshing bite.
Nutrition Info (Per Serving – about 1-1/4 cups):
Calories: 110
Carbohydrates: 13g
Sugars: 10g
Protein: 2.5g
Fat: 5g
Fiber: 1g
This salad keeps things balanced: the watermelon brings sweetness, while the feta and olive oil add healthy fats and protein to help slow down sugar absorption. Win-win!
Bottom line when it comes to eating watermelon when living with diabetes…
Diabetics can enjoy watermelon – it just takes a little awareness. As with most things, moderation is key. And when you pair watermelon with other low-carb, high-fiber, or protein-rich foods, it’s even easier to keep your blood sugar in check. So go ahead—scoop out a slice and enjoy summer to the fullest!