How Much Sugar Is In 100g Of Watermelon
Watermelon has 6g of sugar in 100g. Watermelon also contains various healthy nutrients that can have a positive impact on your health. Watermelon is roughly 92 percent water and 6% sugar. The high water content of this fruit makes it so delectable when the weather is hot.
Watermelon has a high glycemic index , 72. The glycemic index is calculated based on 50g of carbohydrates no matter how big or little the meal is not a normal portion. To acquire 50g of watermelon carbs, you’d need to consume approximately 5 cups of food. Glycemic load combines both the quality and the quantity of the actual carbohydrates consumed and provides one number. The Glycemic load of one cup of watermelon is about 9, which is low.
Some of the nutrients watermelons contain:
The more you know! There are many other nutrients found in watermelons such as thiamine , riboflavin , pantothenic acid & niacin , vitamin B-12, phosphorus, magnesium, and copper.
Alternatives To Watermelon: Other Fruits For Diabetes
A person living with diabetes should aim to eat a balanced, nutritious diet consisting of a large proportion of fruits and vegetables.
Although fruits contain natural sugars, a person with diabetes should still monitor their intake to an extent. Often, pairing fruit intake with nutritious fats and proteins is enough to help prevent blood sugar spikes.
People should also be mindful of a fruits position on the GI scale and consider choosing fruits with lower levels of sugar and higher amounts of fiber. In general, they should also avoid sugary beverages, including fruit juices and smoothies.
Fruits that feature a lower GI score and that may have a reduced effect on blood sugar levels include:
Can Watermelon Make You Fat
You’ve seen enough science on the weight loss benefits of watermelon. But even with only 300 calories in 1 kg watermelon, can watermelon make you gain weight as well?
Well, if you’re going to eat watermelon on top of all the food you’re already eating, then the answer is YES.
The benefits of watermelon for weight loss are real, but they won’t do anything for you if you keep getting in too many calories overall.
In other words, you can’t just add watermelon to your current diet. You can’t just eat them before you regular meals as a “snack”.
If eating watermelons means you’re only bringing extra calories to the table, they WILL make you gain weight.
So the smart way of including watermelon in your weight loss diet is by replacing some other foods with it.
Or better yet, eat watermelon as a complete meal.
As you saw, you can eat huge amounts of watermelon and still keep your calories ridiculously low.
So why not actually eat enough watermelon until it feels like you’ve eaten a full meal?
Don’t Miss: What Is Signs Of High Blood Sugar
Carbohydrates In Watermelon And Diabetes
Carbohydrates also play a key role in your bodys blood sugar levels. Thats because your system breaks down the carbs you consume and converts them to sugar too.6 But are the carbohydrate levels in watermelon high enough for you to be concerned?
The good news is that watermelon contains only about 11.48 gm of carbs per 150 gm cup serving of the cubed fruit. If you have about 100 gm thats just 7.55 gm of carbohydrates. For half a cup, even less.7 The average American Diabetes Association meal plan contains 45 percent of calories from carbs. This means you can get away with 10 to 25 gm of carbs in a snack, and 45 to 60 gm of carbs in a meal, with the balance coming from other nutrients.8 So, watermelon stays? It can if you take one more thing into consideration.
Portion size matters. A growing body of research seems to indicate there may be merit in limiting carb intake further to keep blood sugar in check both in diabetics as well as those with prediabetes. As one study found, consuming a very low carbohydrate diet and combining that with changes to improve behavior around eating helped improve glycemic control in patients with type 2 diabetes.9
Keeping that in mind, you may want to cut your watermelon serving size to half a cup or so. More importantly, balance out the carbs you have the rest of the day because this will eat into a fair share of the count for the day.
Are There Any Fruits I Should Avoid
Things get dicey when you process, juice, can, or dry fruits. This is because sugar is often added and healthy fibers are removed. Frozen fruit is fine, just make sure it doesnt contain added sweeteners.
Bottom line: if you didnt buy it in the produce aisle, check the label, watch for added sugar, and watch your portions.
You May Like: Banana Bad For Diabetes
Health Benefits Of Cantaloupe Melon
Even if youre aware of cantaloupe melon, its possible that you could be unaware of all the benefits cantaloupe really has. There are many benefits this fruit holds due to the nutrients in the fruit.
Some of the top health benefits are below:
1) Helps lower blood pressure
Cantaloupe has been shown to contributing to lowering blood pressure in those who have relatively high blood pressure.
Its a fruit thats rich in potassium. Most foods high in potassium are known to help lower blood pressure, and cantaloupe isnt the exception.
Just like most fruits, especially other melons, cantaloupe is high in water. Its almost 90% water. Not quite as much as watermelon, but its very close.
However, the fact that its mostly made up of water is not the only reason that this fruit is hydrating. Its also filled with electrolytes, which help hydrate you faster.
Cantaloupe has lots of beta-carotene in it.
When beta-carotene enters the body, it either gets converted to vitamin A, or it acts as a powerful antioxidant that helps fight off free radical cells that attack cells in your body.
Either way, its a win, win, Cantaloupe has more beta-carotene than the majority of fruits, including: apricots, mangoes, grapefruit, oranges, tangerines, peaches, and nectarines .
Cantaloupe is full of a compound called phytonutrients, which is known for being anti-inflammatory, and sometimes helping to fight off diseases.
5) Low in carbs
Watermelons Are Surprisingly Nutritious
There are plenty of good reasons to have watermelon. A cup of diced watermelon weighing about 150 gm contains just 46 kcal, but gives you
- 12.3 mg of immunity-building vitamin C
- 5 µg of folate that helps with energy production, nervous system function, mental and emotional health
- 865 IU of vitamin A, a nutrient thats important for vision as well as for healthy skin, skeletal tissue, and teeth. These nutrients also have strong antioxidant properties which help the body fight oxidative stress and free radical damage that are responsible for aging, among other things.
- The fruit also contains good amounts of minerals like calcium, magnesium, and phosphorus.1
Also Check: High Blood Sugar What To Do
How Does Watermelon Effect Blood Glucose
Nutritional value of watermelon. The glycemic index measures how sugar in the blood reacts to glucose in food. In the range of 100, the higher the number, the more likely the food is to raise blood sugar. Watermelon has a relatively high glycemic index of 72 per 3/4 cup.
High Glycemic FruitsDo grapes have a high glycemic index?Remember that a GI above 70 is considered high, a GI of 5570 is considered medium, and a GI below 55 is considered low. Fruit glycemic index table.Glycemic index of fruits Oranges 44 grape 46 Kiwi 52 Blueberry 54 Do grapes raise blood sugar the same way?Bananas: Some fruits like bananas, grapes, cherries, and mangoes are high in carbohydrates and sugars and can quickly raise blood sugar levels. They are all high glycemiâ¦
How Diabetics Should Consume Cantaloupe Tips For Diabetics
Like I already said, cantaloupe is actually recommended for those with diabetes, and even foods that are recommended for diabetics usually have some tips or guidelines to following while consuming them.
Although that is still true, even for cantaloupe, its not a food that has very many tips when it comes to diabetics consuming it.
One tip that it does have though, is to get it into your diet by snacking on it, or maybe throwing it into a fruit salad, smoothie, or yogurt.
Remember, if you decide to add the fruit to something, make sure its not mixed with other fruits that raise blood sugar, as that can defeat the purpose that cantaloupes have for diabetics.
Fresh, local, and ripe cantaloupe is a lot better for those with diabetics, as its healthier in general and its more beneficial. Plus, cantaloupe thats not local may have travelled all the way from Central or South America, and it probably wont be as fresh since its travelled such a long way.
Those are the two big tips for diabetics consuming cantaloupe. Cantaloupe, due to all the benefits, is not likely to harm diabetics because of their diabetes. There are still, however, select situations in which diabetics should not consume cantaloupe.
There are not very many situations in which this is the case, but theres still some. So, thats what we will be going in-depth about, and discussing right now.
Read Also: How To Control Pp Sugar
How Many Calories In Watermelon
Watermelon is considered a low-calorie food. One wedge provides around 85 calories, which is 4% of the average recommended daily calorie intake. However, from a keto point of view, these calories will are actually too much.
On a keto diet, only 5-10% of your daily calories should come from carbohydrates. That equals to 100 to 200 calories from carbohydrates or 20-50g per day. Getting 85 of your total daily calories from a single serving of watermelon will put you very close to your daily carb limit, and you wont have much room left for other meals.
Thats why its not recommended to eat watermelon and many other fruits on a keto diet. These foods provide the majority of their calories in the form of carbohydrate. On keto, you should eat either low-carb fruit and vegetables or high-fat food.
What Types Of Cookies Are There
There are 2 types of cookies depending on their management:
- Own cookies: those that are sent to the browser or device and are managed exclusively by us for the best functioning of the Website.
- Third-party cookies: those that are sent to the browser or device and are managed by third parties. They are established by a different domain than ours. We do not have access to stored data , which are those established by a different domain of our Website. We cannot access the data stored in the cookies of other websites when you browse the aforementioned websites.
Recommended Reading: How To Bring Down Sugar Level Quickly
What Vegetables Are Low
- Red, yellow and orange vegetables. Red vegetables provide the least amount of carbohydrates and calories.
- White and purple vegetables. Garlic, green onions, radishes, beets, mushrooms, onions, leeks, cauliflower and green onions are classified as white vegetables.
- Steam tender vegetables with low-fat or low-fat dressings.
Other Fruits That Wont Raise Your Blood Sugar
Though you can certainly enjoy fresh watermelon from time to time, there are other fruits with a lower GI that you can eat a lot more of.
And who doesnt like a little extra? Apples, oranges, and plums are all low-GI fruits with lots of fiber and essential nutrients.
Feeling super glycemic adventurous? Try the lowest of the low grapefruits or cherries. Cherries have a GI of only 20, so you can eat more of them, more often, without spiking your numbers.
- All fruit is safe to eat if you have diabetes. Just be mindful of the glycemic index/glycemic load and how much fruit youre regularly consuming in one sitting.
- Pairing fruit with a protein or healthy fat to lower the effect on blood sugar is always a good idea.
You May Like: Can Diabetics Eat Banana
What Foods Have Low Glycemic
Low Glycemic Index : Most fruits and vegetables, legumes, minimally processed grains, pasta, low-fat dairy, and nuts. Moderate glycemic index : white and sweet potatoes, corn, white rice, couscous, breakfast cereals such as crÃ¨me de bleu and mini bleu.
Sweet potato glycemic indexWhat foods have low glycemic index? Foods with a low glycemic index include beans, cruciferous vegetables, yogurt, grapefruit, apples and tomatoes. When using the glycemic index as a guideline for food choices, consider “glycemic load,” a measure of the number of grams of carbohydrates in a typical serving.Do sweet potatoes have too much sugar?The sugar content of sweet potatoes is in grams for every ounâ¦
How Much Sugar Does Watermelon Have Is It Good For Diabetics
Who can resist the refreshing juiciness of a watermelon, an instant pick-me-up on a hot day! Watermelons might seem like a guilty sweet indulgence that diabetics should steer clear of, but is that really true? Does it have too much sugar and will eating some create any significant issues for you?
While watermelons may not feature high on the list of fruit recommended for diabetics, if youre wondering if theyre okay to have, heres some perspective.
You May Like: Reduce Sugar Level Immediately
How Do I Choose The Best Low Glycemic Foods
Choose foods with a low glycemic index. Using the glycemic index is very simple: choose foods from the low GI category, not the high GI category , and watch out for snacks in between. Low Glycemic Index : Most fruits and vegetables, legumes, minimally processed grains, pasta, low-fat dairy, and nuts.
What Are The Benefits Of Low Glycemic Index Foods
Low glycemic foods are made up of complex sugar molecules. As a result, these foods take a long time to digest and sugar enters the blood slowly. This slow release of sugar into the blood helps control diabetes. High fiber foods. Foods rich in fiber help retain water, improve digestion and lower bad cholesterol.
Don’t Miss: How To Control High Sugar Level Immediately
Cantaloupe Vs Watermelon The Difference In Nutritional Content
Cantaloupe and watermelon, though so similar, are so different, as well. Both are made up mostly of water, but watermelon has 2% more water in it than cantaloupe does. A small difference, but any difference, big or small, can be a significant one when it comes to nutrition and effect on diabetes.
Another difference between the two is that cantaloupe has more immune-boosting vitamin C than watermelon does, helping your immune system become stronger so it can fight off illnesses.
Finally, watermelon contains lycopene, which is a carotenoid thats been tested and has been shown to protect the skin against the damage UV-lights can cause. Cantaloupe is lacking this nutrient.
Now that weve discussed the differences between cantaloupe and watermelon, lets discuss the differences between cantaloupe and the other popular melon out there: Honeydew.
What The Research Says
There isnt any research directly connecting watermelon consumption and diabetes management. That said, theres some evidence to suggest that eating watermelon may help reduce your risk for certain diabetes-related complications.
Watermelon contains moderate amounts of lycopene, which is the pigment that gives the fruit its color. Its also a powerful antioxidant.
Although more research is needed, lycopene may help reduce your risk for cardiovascular disease. that the lycopene found in tomatoes may be linked to a reduced risk for heart disease.
With this in mind, the American Diabetes Association has classified diabetes as one of seven manageable risk factors for heart disease.
Also Check: What Vitamin Deficiency Causes Sugar Cravings
How Much Sugar Is In Fruit
Susie Burrellis a leading Australian dietitian and nutritionist, founder ofShape Me, and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition – here she provides expert advice onsugar content in fruit.
Poor old fruit cops a beating at times and while it is a source of the natural sugar fructose, it is also a nutrient rich food packed full of vitamins, minerals and dietary fibre. So if you love nothing more than to grab a piece of fruit to munch on throughout the day, here are your favourite fruits ranked highest to lowest in overall sugar content.
It is though extremely important to know that unlike added sugar or sucrose, fructose is naturally occurring and when it comes to the overall sugar content in our diet, ideally the more natural sugar we consume, as opposed to added sugars the better. And for the average person, enjoying 2-3 pieces of fresh fruit a day, and the natural sugars it contains it no cause for concern from an overall sugar perspective.
How Cantaloupe Effects Diabetes What Does Research Say
Cantaloupe is actually not as bad for diabetics as people may think. Actually, its often recommended for diabetics, especially if your blood sugar levels are well under control!
Research has shown that consuming cantaloupe can potentially preserve skin and hair health, as well as preserve eyesight during the aging process.
Its also been found to lower blood pressure, support heart health, improve blood glucose metabolism, and reduce oxidative stress in the kidneys. All positive effects to benefit those with diabetes.
So, if youre diabetics and are worried about consuming cantaloupe, that is not a fear you need to have. Cantaloupe, if anything, helps and benefits those with diabetes, not damage or harm them.
Of course, like everything, there are tips for diabetics to consume cantaloupe safely. Right now, were going to dive into those tips, and discuss what might be helpful for you if you have diabetes.
Don’t Miss: How To Come Sugar Disease