Does Watermelon Raise Blood Sugar? (Health And Aging Q&A)

Do you love eating watermelons and think it is the perfect summer fruit?

Are you worried whether eating this refreshingly sweet fruit can interfere with your blood sugar levels and make them increase?

Do you have diabetes or at risk of having diabetes and want to know if you can safely have watermelon or not?

If any of these questions have been going through your mind, we have the answers for you right here. Today we are talking about what it means when you talk about the proper serving size of a watermelon and how it can be different when you are eating watermelon in different forms. We also talk about how much sugar is there in each serving of watermelon and whether or not it can cause any difference in your overall blood sugar levels. Not just that, we also talk about whether it causes any problems in someone who has diabetes, and if you should completely avoid having it if you have diabetes, or if there are still any other benefits that you can get from eating it.

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What is the proper serving size of watermelon? 

The proper serving size of your watermelon will depend on the way you choose to serve or eat this fruit.

why watermelon raise blood sugar
  • For instance, if you are eating the watermelon after dicing it, one serving would be the same as one cup of the cubed watermelon.
  • If you are going to use a watermelon baller to cut up the watermelon, one serving will be the same as that of about six balls of watermelon.
  • On the other hand, if you are going to have the watermelon in the form of a wedged slice, then one small wedge of about an inch in width will be equal to one serving of watermelon.

It is recommended that adult men as well as women should have about one and half to about two cups of fruit in a day, and if you have one cup of watermelon in the day, it will be equal to about one serving of fresh fruit.

How much sugar is found in one serving?

One serving of watermelon is moderately high in the amount of sugar it contains, so it is important that you make sure to eat it in moderation if you have any issues with your blood sugar, or even if you have been asked to take care of your total carbohydrate intake.

Here is a quick look at the amount of sugar that you can find in each serving of watermelon in different forms:

how watermelon raise blood sugar
  • If you are having watermelon in the diced form, a cup of diced watermelon, it will contain about 11.6 gm of carbohydrates and 46 calories.
  • If you are having watermelon in the balled form, 1 cup of watermelon balls will have about 11.6 gm of carbohydrate and about 46 calories, which makes it exactly the same as that found in a cup of diced watermelon.
  • If you are having watermelon in the sliced and wedge form, one wedge, which constitutes roughly about 1/16th of a watermelon, will have about 22 gm of carbohydrate and about 86 calories.

Is the amount of sugar found in a serving of watermelon enough to make a difference in a person’s blood sugar? 

Watermelon contains a number of essential nutrients that your body needs to function the way it should, such as vitamins A and C and so on. But, in addition to these nutrients, it also contains carbs and can cause a spike in your blood sugar levels, because of which you need to be really careful about how much watermelon you are consuming. Here are a few things you need to keep in mind when consuming watermelon in any form.

does watermelon raise blood sugar
  • If you are a diabetic or if your doctor has diagnosed you with a risk of having diabetes or as having pre-diabetes, you may have been asked to keep a track of the amount of carbohydrates that you consume. This can help you to keep your blood sugar levels within the stipulated range and not cause you any health issues.
  • In such a case, your doctor may have asked you to keep your blood sugar levels between 45 gm and 65 gm of carbohydrates for each meal.
  • When you eat, for instance, a 1/4th cup serving of watermelon, it will have about 15 gm of carbohydrate in addition to only about 1 gm of dietary fibre.
  • This means that, when you are eating watermelon, you have to be careful and keep an eye on the other types of foods that you are eating for that particular meal or for that particular day, so that you can keep your blood sugar levels within the recommended range and not go beyond the limits that your doctor has suggested for you.

How much of an effect can it have on someone with diabetes or elevated blood sugar?

Watermelons fall high in the glycemic index scale, which means that you should have it in small amounts and be extra careful each time you have it.

how watermelon affects insulin
  • Glycemic count is a kind of scale that starts from 1 and goes up to 100 on the highest point. It is a scale that is used to measure how fast a particular food that contains carbohydrate in it will affect your blood sugar levels as compared to pure glucose and how fast it will cause a spike in your overall blood sugar levels.
  • The more a food scores on the glycemic list, it means that it has a high glycemic count.
  • When a food has a higher glycemic count, it has a higher impact on your blood sugar level and makes it rise faster than other foods that have a lower glycemic count.
  • Foods that score till about 55 on the glycemic count index are known to be of a low glycemic index, while foods that score till about 69 are considered to be of a moderate glycemic index. On the other hand, foods that have a glycemic count of 70 or above are known as foods that are high in their glycemic count.
  • Watermelon has a glycemic count of about 72 which means that it rates high on the glycemic index.

Should diabetics stay away from watermelon or are there actually some benefits they can get from eating this in moderation?

relation of insulin and watermelon

In addition to containing carbohydrates and even though it is high in its glycemic count, watermelons also contain other nutrients that are good for your body and are a great way to stay hydrated. It also contains folate, vitamin A, manganese, calcium, phosphorus and is rich in antioxidants.

Here are a few ways in which you can still eat watermelons safely and not affect your blood sugar levels, and also continue to make the best use of the other nutrients that are found in it.

  • Make sure to not have the watermelon in one go, but instead, spread it evenly through the day or over a number of days.
  • When you are having watermelon in a particular meal, reduce the amount of other foods that contain carbohydrates.
  • Don’t have it every day but keep a gap of at least a day or two between each serving to balance it out.

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