There may be generally nothing higher than a refreshing slice of watermelon, particularly on a scorching afternoon.
The fruit is just about ubiquitous at household meals, BBQs, and social gatherings within the summertime, and is grown worldwide. In truth, there are over 1,000 completely different styles of watermelon!
However what makes for a enjoyable, refreshing snack for most individuals can have blood sugar penalties for folks dwelling with diabetes.
This text will define the professionals and cons of consuming watermelon for folks dwelling with diabetes and the way (and if!) you need to incorporate this fruit into your life and every day food regimen.
What are the well being advantages of consuming watermelon?
Consuming watermelon can have many advantages. Beneath are the well being advantages to commonly consuming this pink, candy fruit.
Stuffed with nutritional vitamins and minerals
Watermelon accommodates quite a lot of nutritional vitamins and minerals, together with potassium, magnesium, and nutritional vitamins A and C. It additionally has few energy for being a fruit, with solely 46 energy per cup.
Additionally it is extraordinarily straightforward to bolus insulin for, as a cup of watermelon solely has 11.5 carbohydrates.
The intense pink coloration signifies it is filled with wholesome antioxidants like carotenoids, lycopene, and cucurbitacin E that aren’t solely good for you, however they make you’re feeling good, too!
Could relieve muscle soreness and enhance train efficiency
Watermelon additionally accommodates citrulline, an amino acid that might assist enhance train efficiency in athletes. Supplementing with citrulline may also assist scale back muscle soreness in individuals who train.
The way it works is that this compound helps to increase blood vessels, relieving the guts of additional exertion to pump blood all through the physique, thus enhancing train efficiency and restoration.
Watermelon is nice as a result of it supplies not solely citrulline, but in addition much-needed hydration throughout train.
One research gave three teams completely different concoctions: one with simply watermelon juice, one other with watermelon juice supplemented with further citrulline, and a management drink. Each drinks that had watermelon juice in them skilled improved muscle soreness after train and improved coronary heart price restoration than the group that had the management drink.
Watermelon will also be good for folks with diabetes, who when exercising, might require a low blood sugar snack. Watermelon supplies simply sufficient carbohydrates to assist deal with the low blood sugar, with out overdoing it on the carbohydrates or sugar.
Plus, it’s a pure supply of vitality, with no added substances or chemical substances.
Could enhance pores and skin well being
The nutritional vitamins present in watermelon are essential for the well being and upkeep of your pores and skin. Vitamin C, when both eaten, drank, or utilized topically, helps the physique produce collagen, a protein that retains hair sturdy and pores and skin youthful and supple.
One research discovered a better consumption of Vitamin C was correlated with a decrease likelihood of creating dry pores and skin and wrinkles. Greatest but, one serving of watermelon accommodates 14% of your every day advisable consumption of Vitamin C!
Vitamin A can also be crucial for pores and skin well being, because it helps to restore broken pores and skin cells and create new ones. It additionally promotes wound therapeutic.
One serving of watermelon accommodates 5% of your every day advisable consumption of this vitamin.
Could support in digestion
Along with its plethora of nutritional vitamins, minerals, and wholesome antioxidants, watermelon accommodates 0.6 grams of fiber per serving, which is critical for wholesome digestion.
Water and fiber assist meals transfer by means of the bowels extra simply, and together with loads of wholesome fruit and veggies in your food regimen can forestall diarrhea, constipation, and points with digestion.
Consuming fiber typically can hold your bowel actions common, too.
One research discovered that individuals who had low fluid and low fiber consumption have been extra more likely to endure from constipation. All of the extra purpose to incorporate watermelon in your food regimen!
One other research discovered that consuming watermelon was correlated with weight reduction and emotions of satiety, which is a welcome signal for anybody seeking to drop some weight!
The downsides of consuming watermelon
Consuming watermelon may additionally have some downsides, particularly when you have diabetes. Beneath are a number of the causes you might select to keep away from this fruit.
Watermelon is usually carbohydrates
Though this candy fruit is filled with nutritional vitamins and minerals, there aren’t any different macronutrients of notice: watermelon is usually carbohydrates, with no protein or fats.
This could make it a difficult meals to eat when you have diabetes as a result of meals which are solely carbohydrates are likely to spike blood sugars sooner.
In truth, watermelon has a glycemic index (GI) of 80, however as a result of the carbohydrates are fairly low for a fruit, the glycemic load is just 5.
Pairing watermelon with a fatty or protein-rich aspect may also help curb the fast rise in blood sugar that you could be see when consuming the fruit.
It isn’t very filling
Watermelon is so scrumptious, however it isn’t a really filling snack. This could lead folks to overeat it fairly commonly. Remember the fact that a serving measurement of watermelon is one cup, which is equal to a one-inch-thick slice of a typical melon.
Nevertheless, folks have a tendency to return to seconds and thirds, as a result of the fruit is over 90% water!
Whereas one serving has 11 grams of carbohydrates, having 3 or extra servings can flip this deal with right into a excessive carbohydrate, high-calorie dessert fairly rapidly.
It could trigger cardiovascular issues
Individuals who endure from severe hyperkalemia (excessive potassium ranges) shouldn’t eat multiple cup of watermelon per day.
Potassium is essential for sustaining electrolyte operate within the physique, protecting muscle tissue and bones sturdy, and for coronary heart well being.
Nevertheless, if you have already got excessive potassium ranges, consuming watermelon could cause an overabundance of potassium within the blood, inflicting a weak pulse price, irregular heartbeats, and different cardiovascular issues.
It may trigger dental points
Consuming this candy fruit can exacerbate dental points, particularly for folks with diabetes, who’re already extra more likely to endure from cavities, infections of the mouth, irritation and receding gums, and gum illness.
In the event you eat watermelon to deal with a low blood sugar, ensure you at all times brush and floss your tooth afterward to forestall residual sugar from sitting in your tooth for a protracted period of time.
In fact, at all times see your dentist commonly for routine cleanings, and produce up any issues you’ll have about watermelon consumption and your dental well being with them.
Abstract
Watermelon is a candy, ubiquitous, low cost, and plentiful fruit that’s a particularly well-liked snack, aspect dish, and dessert to take pleasure in on a scorching day.
It is filled with wholesome nutritional vitamins and minerals, antioxidants, and fiber, and is low in each energy and carbohydrates. It may contribute each to digestive and pores and skin well being and should contribute to enhanced athletic efficiency and reduce muscle soreness when loved moderately.
Nevertheless, for folks with diabetes, it may be a carb-bomb that clocks in with a glycemic index of 80. Which means it spikes blood sugar quick.
It’s best eaten when paired with each protein and fats, because it doesn’t comprise these macronutrients that curb blood sugar spikes. Bolusing insulin for watermelon could also be tough, however with cautious carbohydrate counting and measuring with portion management, it’s manageable.
Moreover, it’s not too filling, so consuming a number of servings is one thing somebody with diabetes needs to be cognizant of, and might trigger dental points when you eat the snack at night time and don’t brush your tooth after.
In the event you battle with increased potassium ranges in your blood, consuming watermelon in extra might trigger coronary heart palpitations and a weak pulse, one thing that you need to increase together with your physician when you have issues about consuming the fruit.
As with most fruits, moderation is essential!
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