The quantification of the carb content of food with the pace with which it increases your blood glucose levels is called Glycemic Load. A simple way of making healthy choices is following the Glycemic Index, which helps compare and find alternative sources of nutrients according to your blood glucose levels. Glucose has a higher blood glucose response compared to fructose.
Muskmelon is a sweet, versatile fruit, and International GI Tables have found that it has a glycemic index of 65. It has a unique flavor and has several important nutrients that have a range of health benefits. Muskmelon has an assortment of various vitamins and minerals that help prevent disease and strengthens the immune system. They also have antioxidants that fight against cellular damage.
Muskmelon comprises several healthy nutrients like
- Vitamin C
- Vitamin A
- Potassium
- Folate
- Niacin
- Vitamin B6
- Magnesium
- Thiamine
- Vitamin K
How to Calculate Glycemic Load of Muskmelon?
The standard Glycemic index of muskmelon is 65. 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, muskmelon has low carbohydrate content and thus it is one of the best fruits to consume regularly.
The Formula/Procedure For Calculation of Glycemic Index of the Muskmelon :
GL = GI * carbs / 100
where
- GL – glycemic load;
- GI – glycemic index;
- and carbs – the amount of carbohydrates in the portion.
| SL.NO | MUSKMELON BY WEIGHT IN (g) | GLYCEMIC LOAD |
| 1. | 100 g of Muskmelon | 5.2 (low) |
| 2. | 250 g of Muskmelon | 13 (medium) |
| 3. | 500 g of Muskmelon | 26 (high) |
| 4. | 1 Kg of Muskmelon | 52 (high) |
| 5. | One Whole Muskmelon | 43 (high) |
| 6. | 1 Cup of Muskmelon (150 g) | 8.5 (low) |
Is Muskmelon Safe to Consume If You Have Diabetes?
As a diabetic patient, it is important that you spread out carbs strategically and manage your blood sugar levels. Given that Muskmelon has vital nutrients, it is important that you add it to your diet. Provided that 250 g of muskmelon has a nominal GL of 13, which is fair enough for a diabetic patient, you can consume some muskmelon, however, in moderation.
Can I Eat Muskmelon During a Fat-Loss Diet?
You can eat muskmelon during a strict fat-loss diet. If you are looking for good results, you should avoid having more than 250 g of sliced muskmelon per serving. Muskmelon is known to help in weight loss. It is nutrient-dense, so low in calories, but still high in minerals and vitamins.
- A 250g serving of water melon has a GL of 13 which is in the permissible levels.
- A whole muskmelon something which shoud be taken rarely if you are on a fat-loss diet.
- Muskmelon as a salad ingredient is premissible in a fat-loss diet.
Can I Eat Muskmelon During a Low-Carbohydrate Diet?
You can have muskmelon while you are on a strict low-carb diet. However, you must be mindful of the portion size that you consume. We suggest you not consume more than 200 g of muskmelon per servings.
Is Muskmelon High in Sugar?
Muskmelons comprise 90 % water. 100 g of muskmelon has 8 g carbs and 8 g sugar. It is clearly very low in sugar. Given that it has low GLs, it is a perfect snack or salad ingredient for anyone who has diabetes, is looking to lose weight, and more. Given its varying health benefits, it is a must-add in all your diets.