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How Much Sugar Is In Watermelon

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How much sugar is in a watermelon?

Although eating watermelon has its benefits, you should consider balancing your diet with fruits that have a lower GI. Be sure to pick up fresh fruit whenever and wherever possible, as it doesnt have any added sugars.

If you want to buy canned or frozen fruit, remember to choose canned fruits packed in fruit juice or water, rather than syrup. Be sure to read the label carefully and look for hidden sugars. You can also drain or rinse those packed in syrup.

Dried fruit and fruit juice should be consumed less often than fresh fruit. This is due to:

  • calorie density

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¦

Watermelon Is Loaded With Sugar

Not true. While watermelon does contain fruit sugar fructose like all other fruits, its nearly 92 percent water. Just because it tastes sweet doesnt make it high in sugar.

The confusion comes from estimates of how watermelon impacts blood sugar. Watermelon has a high glycemic index, a term associated with quick rises in blood sugar after a food is consumed. The higher the number, the faster the rise in blood sugar. Watermelons glycemic index is around 75 out of 100.

This is a misleading number. A more important term relates more accurately to how blood sugar responds to a particular food. This term, called glycemic load, is very low for watermelon meaning that blood sugar is not changing much after eating it. Glycemic load is the more important term relevant to health.

There are multiple health benefits to watermelon. Not only is it low in calories, around 45 calories per cup, a serving size contains:

  • 20 percent of daily vitamin C needs
  • 17 percent vitamin A

As a red fruit, its also loaded with the antioxidant lycopene, with an even higher concentration than tomatoes!

And with all that water content, its also a good source of hydration.

Madelyn Fernstrom, Ph.D is NBC News Health and Nutrition Editor. Follow her on Twitter: @drfernstrom

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Can Watermelon Raise Blood Sugar

Yes it will because watermelon like any other fruit such as berries, apples, pears, oranges, and peaches will raise your blood glucose levels because it contains carbohydrates. Carbohydrate is a nutrient that after gets digested it is converted into blood glucose or blood sugar. The amount of glucose is proportional to the amount of carbohydrate you eat.

If someone asks, Is watermelon too high in sugar? The answer is it depends on the portion you are going to eat.

1 cup of watermelon 46 calories 12g carbs 0.6 fiber 9g sugars

2 cups of watermelon 91 calories 23g carbs 1.2g fiber 19g sugars

3 cups of watermelon 137 calories 35g carbs 1.8 g fiber 28g sugar

Remember: when you have diabetes, count total carbohydrates, not just sugars. Sugar is just one type of carbohydrate, and other types of carbohydrate will also affect your blood sugar levels.

How Much Watermelon Can I Eat?

Two cups of watermelon is an average serving size. You should strive to keep your blood glucose in target range which is no higher than 180 mg/dl 2 hours after eating.

If your numbers are consistently above target, examine if your meal plan needs tweaking. Check if the type and amount of foods you are eating need to be adjusted.

  • Check your portions are they larger than usual? Are you eating more carbohydrates? If so, this could cause higher blood glucose levels.
  • Check the type of foods you are eating Are you eating foods without fiber? Which high-fiber foods can you add to your meals?

Lowers Cholesterol And Fights Inflammation

Sugar Baby Watermelon Seeds

Although more studies are needed, signs point to watermelon as a good addition to a plant-based battle against inflammation and for heart health. Research has thus far established watermelon as one of many antioxidant-rich fruits that may help manage cholesterol, high blood pressure, and other risk factors for cardiovascular disease.

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The Nutritional Benefits Of Watermelon

The Dietary Guidelines for Americans recommends eating 1.5 – 2.5 cups of fruit per day.

Fruits are great sources of nutrients like fiber, vitamins, potassium, folate and antioxidants. These nutrients can contribute towards improved heart health, immune system health, and digestive health.

As we mentioned before, the high water content found in this fruit means that it can help improve hydration too. Letâs take a deeper look at the health benefits of the nutrient found in watermelon.

Comparing Sugar In Fruit

If you are wondering how much sugar can be found in the fruits that you eat on a daily basis, take a glance over the table below:

Type of Fruit
Grapefruit 7 grams

If youre beginning to feel overwhelmed reading about the sugar content found within commonly enjoyed pieces of fruit, remember that the sugar is natural fructose. While natural fructose should be enjoyed in moderation, it is important to understand that a piece of fruit will always be much healthier than a candy bar or lolly that contains processed sugars.

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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.

Are There Any Health Risks To Eating Watermelon

Does Melon Really Have Too Much Sugar For Diabetes?

Unlike processed foods, watermelon is free of long-term health risks for most people. In fact, the low calories and high nutrient content of watermelon makes the fruit a beneficial treat for many including those with type 2 diabetes, who need to monitor blood sugar levels.

According to Oregon State University, although watermelon is relatively high on the glycemic index , with a GI of 76, a serving of watermelon contains about 12 g of carbohydrates. That means the fruit has a glycemic load of about 8, which is low. GL is a scale used to determine whether a food is likely to raise your blood sugar levels when you eat a realistic portion. You can calculate the GL of a food by taking its GI and multiplying it by the amount of carbs per serving and then dividing that total amount by 100.

Another major exception is a watermelon allergy. While not common, some people who have allergies to ragweed pollen as well as fruits from the gourd family may have an allergic reaction to watermelon, explains the Mayo Clinic. Unfortunately, aside from getting a blood test, theres no way to know for sure if you’re allergic to watermelon until you have a negative reaction after eating it. Some signs include hives, swelling, and breathing difficulties. More severe reactions may be life-threatening.

Other minor side effects from watermelon include upset stomach, abdominal pain, and diarrhea. This is most likely to occur after you’ve eaten too much of the fruit.

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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.

How To Measure The Sugar In Watermelon

Watermelon is an excellent source of vitamins and nutrients. One cup of watermelon contains about a third of your daily recommended vitamin C and a quarter of your daily recommended vitamin A. It also has a lot of lycopene, a powerful antioxidant that can help reduce the risk of heart disease. You can find watermelon at the supermarket, but its also available at farmers markets and in some local communities. Some watermelon varieties also contain slightly more sugar than others. To measure the sugar content in watermelon, cut it into wedges and put it in a clear plastic bag. Using a kitchen scale, weigh out the watermelon and the sugar youve found. The amount of sugar in watermelon will typically be listed on the label of the watermelon itself, or on the packaging. One cup of watermelon has about 1.9 grams of sugar.

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Benefits Of Watermelon For Diabetes

Many people believe that people with diabetes should not eat watermelon. However, that is not exactly true. Although it is true that in the diet for diabetes we must moderate the consumption of sugars, watermelon is a fruit with little sugar and diabetics tolerate it well, provided it is consumed whole, without added sugar, and in moderate amounts.

Summarizing the benefits of watermelon for diabetes, we have to:

  • It moisturizes a lot

  • It is a fruit with little sugar, in a normal ration

  • It quenches appetite and prevents other harmful foods, such as snacks and products with fructose, flour or bad fats

  • It is low calories

How Do I Choose The Best Low Glycemic Foods

Watermelon Sugar

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.

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Q: Can Watermelon Help You Lose Weight Is A Watermelon Diet Healthy

A: Eating watermelon may help you lose weight when you swap it for calorie-dense treats and processed foods. Still, watermelon itself doesnt make you shed unwanted pounds. Instead of trying out fad eating plans, such as watermelon diets, try incorporating more fruit like watermelon into a balanced diet that also includes other nutrient-dense foods such as fresh veggies and whole grains.

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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, youd 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.

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How Much Sugar Is In A Slice Of Watermelon

The watermelon can be sliced into 6 wedges, and each wedge can be thought of as a slice of watermelon. The amount of sugar in one wedge of watermelon is 39 grams. The total amount of sugar in the 6 wedges is 203 grams, so the sugar content of one slice of watermelon is 0.65% or about 1.2 teaspoons. So, what exactly is a slice of watermelon? Well, in general, the definition of a slice of watermelon is 3.5 inches in diameter. This means that the total area of a slice of watermelon is:Area = r2=> Area = 2 = 2=> Area = = = 1449.84 cm2=> 1449.84 cm2 = 1449.84 in2 = 14,490,784 in2

Helps Ease Muscle Fatigue

Growing watermelon 2 – Sugar Baby Melon, from seed to harvest!

The amino acid citrulline is present in significant amounts in watermelon. You can find capsules of concentrated citrulline sold as a nutritional supplement for sports performance. The benefits of citrulline are not conclusive, although some studies show that citrulline supplements might reduce the feeling of fatigue during exercise.

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How Many Carbs In Watermelon

Watermelon is a rich source of carbohydrates considering its serving size. A standard serving of watermelon is one wedge weighing almost 300g There are around 20g of net carbs* in this serving size. Below are carbs in watermelon in different serving sizes:

  • Watermelon = 7g net carbs
  • 1 cup diced watermelon = 11g net carbs
  • 1 whole watermelon = 323g net carbs
  • 10 watermelon balls = 9g net carbs

As you can probably tell, watermelon is a high-carb fruit, at least from a keto standpoint. Generally speaking, food needs to have 5-10g net carbs per serving to really be keto friendly. A good example is cucumbers that have only 3.1g net carbs per 100g.

Another problem with watermelon is the type of carbs it contains. Like most fruit, the carbs in watermelon are mostly in the form of simple sugars. The most prevailing simple sugar in watermelon is fructose followed by glucose and sucrose. All three sugars raise blood glucose levels to different extents.

Note: Net carbs is a term that refers to total carbs in grams minus fiber. This measurement is used in keto to help determine if a food will affect ketosis.

Is Watermelon Good For You 8 Benefits Of Watermelon

This fruit boasts a perfect summer color palette and features in the most classic line in a dance movie, but is watermelon good for you? Thankfully, yes. Watermelons are naturally fat-free, low in sodium, and contain a variety of vitamins that are nourishing to the body, says Kim Rose, RDN, a registered dietitian nutritionist and certified diabetes educator. With this constitution watermelon provides much-needed nutrients and is great for you to consume.

Another benefit: Watermelons are a great choice if youre interested in reducing your carbon footprint and harnessing natural nutrients by eating only in-season produce. Believe it or not, watermelon is one of those fruits thats available year-round, says Rose. You can also minimize waste by consuming the entire watermelon. Thats right, the whole damn thing. You can eat the fiber-rich rind, hydrating sweet pink flesh, and protein-packed watermelon seeds, says Rose.

We asked nutritionists, Is watermelon good for you?” and got them to break down all the benefits.

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Adding Watermelon To Your Diet

Watermelon can be a nutritious and delicious treat on its own, but there are many other ways to eat it. The whole fruit is edible â even the rind!

To pick the perfect watermelon, opt for one that is firm and free of dents, scratches, or bruises. It should be heavy, and have a yellow spot on its underside to indicate that it was given time to ripen.

Here are five interesting ways to incorporate more watermelon into your diet.

How Much Sugar Does Watermelon Have Is It Good For Diabetics

Bush Sugar Baby Watermelon

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.

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How Much Watermelon Can You Eat

The amount of watermelon that can be eaten normally corresponds to 1 or 2 pieces. Approximately, as seen in the picture, they measure about 17 cm by 7 cm in height and 2 cm in thickness on the part of the skin.

However, people with diabetes should consider the rest of the diet when it comes to counting the carbohydrates in food. For example, if you have eaten bread, flour or other food with carbohydrates that are easy to absorb, wait a little longer before eating watermelon.

It is not recommended to combine watermelon with foods that contain rapidly absorbed carbohydrates, such as cookies, flour, bread, smoothies, yogurts, jams, honey, or any product with sugars or flours.

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