High Glycemic Index: What Does It Really Mean?
Watermelon is often cited as a fruit with a high glycemic index. This is true, but taken alone, it can be misleading.
The glycemic index indicates how quickly a carbohydrate-containing food can raise blood sugar levels. However, it doesn't take into account how much carbohydrate a serving actually contains. Therefore, it's helpful to also look at the glycemic load, which takes into account both the speed of absorption and the amount of carbohydrates present in the serving.
In the case of watermelon, the glycemic index may be high, but the glycemic load of a normal serving is relatively low because the fruit contains a lot of water and a moderate amount of carbohydrates per serving.
In practice: it makes little sense to eliminate watermelon just because it has a high glycemic index. It's more appropriate to evaluate portion size, frequency, pairings, and individual response.
Can people with diabetes eat watermelon?
Watermelon Seed Milk
In general, even people with diabetes can eat fruit, including watermelon, as long as they include it in their diet and keep carbohydrate intake in mind. It's not a "forbidden" food, but it should be managed carefully, like any source of carbohydrates.
The worst way to consume it, for those who need to monitor their blood sugar, is to eat large quantities alone, perhaps on an empty stomach. The best way is to include it in a snack or a more balanced meal, paired with a source of protein or healthy fats.
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