Per 100ml Serving — Diabetes Nutrition Facts

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

Watermelon juice

CARBS

11g

PROTEINS

0.6g

FATS

0.15g

Watermelon juice is high in natural sugars and low in fiber, making it less advisable for individuals managing diabetes due to its potential to cause rapid blood glucose spikes.

Quantity: 100ml

Glycemic Index: 72

Glycemic Load: 7.2

Fiber: 0.4g

Key Nutrients: Vitamin C, Vitamin A

Health Impact: Watermelon juice can lead to quick increases in blood sugar levels due to its high glycemic index and low fiber content, necessitating careful management in diabetic diets.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the rapid rise in blood glucose.

🍽️ Best Paired With (Veg)

Mixed nuts – Provides healthy fats and proteins that help in moderating blood glucose levels.
Avocado salad – Rich in fiber and healthy fats, aiding in slower digestion and glucose absorption.

🍽️ Best Paired With (Non Veg)

Grilled chicken salad – High in protein and low in carbs, supporting stable blood sugar levels.
Smoked salmon – Offers omega-3 fatty acids and protein, beneficial for heart health and glycemic control.

🥄 Smart Substitutes

Cucumber juice with a splash of lemon – Offers hydration with minimal impact on blood sugar levels.
Unsweetened almond milk – Provides a creamy texture with very low carbs and no added sugars.
Herbal iced tea (unsweetened) – Refreshes and hydrates without increasing glucose levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the body processes the fluid quickly with little to no sugar content.
30–60 min: Stable blood sugar levels due to absence of significant carbohydrates.
2–3 hr: Continued stability in blood sugar, supporting overall metabolic control.

“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps maintain better blood sugar levels but also improves overall well-being.”
— BCDF community member

🧠 Lowering Impact Tip

Mix watermelon juice with a source of healthy fats or protein, such as a handful of nuts or a serving of Greek yogurt, to slow the absorption of sugars.

🤔 FAQs about Watermelon juice

Can drinking watermelon juice raise my blood sugar?

Watermelon juice, although natural, contains fructose which can raise blood sugar levels. Opting for lower-carb, non-sugary drinks is advisable.

What are the best times to consume low-carb drinks?

Low-carb drinks can be consumed at any time but are particularly useful during meals or just before exercise to maintain hydration without impacting blood sugar.

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