Glycemic Load is the measure of the carbohydrate content of the food together with the rapidity through which it increases the blood glucose levels. The Glycemic Index is a convenient manner of making healthy diet choices, and it helps to compare with the alternative sources of nutrients in terms of blood glucose levels. Glucose represents a higher blood glucose response as compared to fructose.
Watermelon is considered high sugar fruit, and International GI Tables found that the glycemic index of watermelon was 72. Watermelon contains a colorful pigment called lycopene that is a powerful antioxidant. However, it comes as one of the most recommended fruits for fat-loss and low-carb diets. This is because watermelon is 92% water and has a low glycemic load.
Watermelon is a fruit that we usually crave in the summer season, and it comprises healthy nutrients like
- Vitamin A- Good for Vision and Eye strength
- Vitamin C – Improves the heart-capacity, prevents cancer, etc.
- Vitamin B-6
- Fiber & Iron
How to Calculate Glycemic Load of Watermelon?
The standard Glycemic index of watermelon is 72. The high glycemic index of the fruit helps in reducing the risks related to cardiovascular diseases. If we want to talk about diet, the key to prevent diabetes or any chronic illness is to distribute the carbohydrate consumption content throughout the day and manage the sugar levels in the body correctly—however, the glycemic load for one cup of chopped watermelon= 5.2 approximately which makes it an extremely favorable food.
The Formula/Procedure For Calculation of Glycemic Index of the Watermelon :
GL = GI * carbs / 100
- GL – glycemic load;
- GI – glycemic index;
- and carbs – the amount of carbohydrates in the portion.
|SL.NO||WATERMELON BY WEIGHT IN (g)||GLYCEMIC LOAD|
|1.||100 g of Watermelon||5.8 (low)|
|2.||250 g of Watermelon||14.4 (medium)|
|3.||500 g of Watermelon||29 (high)|
|4.||1 Kg of Watermelon||58 (very high)|
|5.||One Whole Watermelon (2.5 to 3 Kg)||145-174 (off the charts)|
|6.||1 Cup of Watermelon (150 g)||8.7 (low)|
Is Watermelon Safe to Consume If You Have Diabetes?
There is no direct research regarding the possible effects of the consumption of watermelon with diabetes, but there is information that suggests that eating watermelon reduces the risk of diabetes. Approximately 70% of people who have diabetes are affected by heart disease of some kind. Reports have shown that the pigment in watermelon deals with some sort of cure to reduce the risk of heart ailments. Therefore, Watermelon is suggested for treating diabetes. Diabetic patients in the appropriate quantity should consume watermelon and foods containing healthy fats, fiber, and protein.
Can I Eat Watermelon During a Fat-Loss Diet?
You can eat watermelon during a strict fat-loss diet. If you are looking for good results, you should avoid having more than 250 g of sliced watermelon per serving.
- A 250g serving of water melon has a GL of 14.4 which is in the permissible levels.
- A full glass of watermelon juice is something which shoud be taken rarely if you are on a fat-loss diet.
- Watermelon as a salad ingredient is premissible in a fat-loss diet.
Can I Eat Watermelon During a Low-Carbohydrate Diet?
You can eat watermelon during a strict low-carb diet. However, the portion size of a watermelon is something that you need to take into account. We suggest you not consume more than 200 g of watermelon per servings.
Is Watermelon High in Sugar?
A 100 g of watermelon serving has 92 g of water and 8 g of carbohydrates. Although sugary; it won’t increase your blood glucose level when compared to most of the other fruits. Thus it is one of the best fruits to consume regularly.
- Watermelon, due to its low carbohydrate content is better than many other fruits.
- Though it has a high GI value, most of the diets are included watermelon in their list of permissible fruits.