The glycemic index measures how quickly a food raises blood sugar, but it does not take into account the quantity actually consumed (for that there is the glycemic load, a certainly more useful parameter), nor does it take into account the fact that in real life we eat this, or other fruits, within a meal or snack, perhaps after vegetables, proteins and fats, macronutrients that naturally modulate the absorption of sugars.
Compared to other fruits , such as mandarins, grapes, bananas and figs, watermelon also boasts a very small quantity of simple sugars : we are talking about 3-5 g per 100 g of edible pulp, depending on the type.
And it doesn’t end there: when we consume fresh fruit, we don’t just consume sugars, but also fiber, vitamins, minerals, and water: these nutrients work synergistically with sugars, slowing their absorption and helping to keep blood sugar levels stable. “So no, it makes no sense to demonize watermelon just because of its glycemic index,” concludes our expert.
Can Diabetics Eat Watermelon?
Anyone can eat watermelon, even people with diabetes, as long as it’s consumed in a balanced way and served in reasonable portions. “For example, if you eat it as a dessert after a meal that includes fiber, protein, and fat, the impact on blood sugar levels will be very different than eating half a kilo on its own on an empty stomach,” Gabrielli emphasizes.
