Summer is here and it's a great time to enjoy watermelon. But diabetics dare not eat watermelon because of high blood sugar. There are also some people who are afraid of getting fat, feel that watermelon has high sugar content and high glycemic value, and they are also worried about watermelon. Can you eat watermelon with high blood sugar? Is watermelon really high in sugar? Let's talk to you about science today.
Can you eat watermelon with high blood sugar?
Let's first analyze the sugar content and blood sugar impact level of watermelon.
1. Watermelon is a fruit with low sugar content
Watermelon contains about 4%-7% sugar, mainly glucose, sucrose and fructose. This is in line with the basic principle of diabetics eating fruits with low sugar content.
2. Watermelon's glycemic index (GI value) is actually not high
Watermelon has a glycemic index (GI value) of 72, which is a fruit with a moderate to high GI value.
The GI is a measure of the blood sugar response caused by eating food. When high GI food enters the gastrointestinal tract, it is manifested as fast digestion and thorough absorption, resulting in rapid entry of glucose into the blood, which in turn causes blood sugar to rise. Therefore, in general, we do not recommend that diabetics eat high GI fruits.
3. Watermelon's glycemic load (GL value) is low
Just looking at the sugar content and GI value of watermelon does not determine whether diabetics are suitable for eating watermelon, and it is necessary to further understand the glycemic load (GL value) of watermelon. Blood glucose load reflects the level of glucose in the blood and the amount of insulin needed after eating food.
Simply put, the GI value determines how quickly blood sugar rises after eating a food, while the GL value determines the degree to which eating a food ultimately affects blood sugar levels. GL≥20 is a high-GL food, 10
Therefore, diabetics can eat watermelon without worrying too much.
Pay attention to these 6 points when eating watermelon
Although diabetics combine their own blood sugar levels, watermelon is edible. However, diabetics should pay attention to the following 6 points when eating watermelon:
1. Watermelon should not be eaten more. The recommended amount of watermelon for diabetics is about 2 taels.
2. Watermelon should be eaten between meals, around 10 a.m. and around 4 p.m.
3. After eating watermelon or other fruits, you need to reduce the amount of staple food a little in moderation.
For staple foods reduced in amount, methods of equivalence in sugar content can be considered. For example, 100 grams (2 taels) of watermelon contains about 12 grams of sugar, and 50 grams (1 tael) of rice contains about 13 grams of carbohydrates. Therefore, after eating 2 taels of watermelon, you need to eat 1 tael less rice.
4. When blood sugar is unstable, it is not suitable to eat watermelon.
5. When the real-time blood sugar level is high, watermelon should not be eaten. If the postprandial blood sugar is higher than 11.1mmol/L, do not eat watermelon temporarily.
6. The sugar content in the center of the watermelon is higher than the edge part, and diabetics can choose a watermelon close to the skin of the melon.
Text/Dr. Ma Health Group Ma Guansheng Dr. Guo Xiaohui