1 Cup (152g) — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/watermelon

Watermelon

CARBS

7.6g

PROTEINS

0.6g

FATS

0.2g

Not advisable for a low-carb diabetes approach.

Quantity: 100g

Glycemic Index: 72

Glycemic Load: 4

Fiber: 0.4g

Key Nutrients: Vitamin C, Vitamin A, Potassium

Health Impact: Watermelon has a moderate glycemic index, which can lead to a quick rise in blood sugar levels. It is advisable to consume in small portions and balance with other low-carb foods to minimize the impact on blood sugar.

💉 Suggested Bolus

Consider pairing with nuts or seeds to slow down the absorption of sugar.

🍽️ Best Paired With (Veg)

Mixed nuts – Provides protein and healthy fats to balance blood sugar levels
Greek yogurt with nuts/seeds – Combines protein, healthy fats, and fiber for better blood sugar control

🍽️ Best Paired With (Non Veg)

Grilled chicken skewers with vegetables – Balanced meal with protein and fiber to prevent blood sugar spikes
Salmon salad with avocado – Healthy fats and protein to stabilize blood sugar levels

🥄 Smart Substitutes

Berries (e.g. strawberries, raspberries) – Lower in sugar and higher in fiber compared to watermelon
Avocado – Provides healthy fats and fiber without spiking blood sugar levels

⏱ Blood Sugar Timeline

0–15 min: Minimal impact on blood sugar due to fiber content
30–60 min: May cause a slight increase in blood sugar levels
2–3 hr: Blood sugar levels should return to baseline

“Many in the low-carb diabetes community find that watermelon, despite being a fruit, can still lead to blood sugar spikes due to its natural sugar content. It's often recommended to consume in moderation and pair with protein or healthy fats to minimize its impact on blood sugar levels.”
— BCDF community member

🧠 Lowering Impact Tip

Consume in moderation and pair with protein or healthy fats to slow down the absorption of sugar.

🤔 FAQs about Watermelon

Can I eat watermelon if I have diabetes?

While watermelon can be enjoyed in moderation, it's important to be mindful of portion sizes and consider pairing it with protein or healthy fats to prevent blood sugar spikes.

Are there any low-carb alternatives to watermelon?

Yes, berries like strawberries and raspberries are lower in sugar and higher in fiber, making them better choices for managing blood sugar levels.

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