1 small piece of watermelon
CARBS
6 grams
PROTEINS
0.6 grams
FATS
0.2 grams
Quantity: 1 small piece
Glycemic Index: 72
Glycemic Load: 4
Fiber: 0.4 grams
Key Nutrients: Vitamin C, Vitamin A, Potassium
Health Impact: Watermelon has a moderate glycemic index, but its high water content can help mitigate blood sugar spikes. Pairing with protein or fat can further lower the impact on blood sugar levels.
💉 Suggested Bolus
Consider consuming watermelon with a handful of nuts or seeds to slow down the absorption of carbohydrates
🍽️ Best Paired With (Veg)
- Mixed nuts – Provides healthy fats and protein to balance blood sugar
- Avocado slices – Rich in healthy fats and fiber to slow down sugar absorption
🍽️ Best Paired With (Non Veg)
- Grilled chicken skewers – Lean protein source to stabilize blood sugar levels
- Smoked salmon slices – Healthy fats and protein without spiking blood sugar
🥄 Smart Substitutes
- Berries (e.g. strawberries, raspberries) – Lower in carbs and sugar compared to watermelon
- Cucumber slices – Refreshing and hydrating with minimal impact on blood sugar
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to water content
- 30–60 min: May see a slight rise in blood sugar levels
- 2–3 hr: Blood sugar levels should return to baseline
— BCDF community member
🧠 Lowering Impact Tip
Pair with a source of protein or healthy fat to slow down digestion
🤔 FAQs about 1 small piece of watermelon
Can I eat watermelon if I have diabetes?
Yes, in moderation and paired with protein or healthy fats to minimize its impact on blood sugar levels.
Are there better fruit options for diabetes?
Berries are generally lower in carbs and sugar, making them a better choice for managing blood sugar.
Have a question about 1 small piece of watermelon or any other topic related to diabetes?
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