Who is not tempted by a red and refreshing fruit like watermelon? Eating watermelon will refresh your body and make your thirst disappear and what is left is a fresh and delicious sensation that is so pleasant. Watermelon is like being a favorite fruit during hot weather and is often the dessert fruit for several Indonesian dishes.
Why not, the abundant water content in watermelon, as well as its natural and delicious sweetness, make this fruit dish so suitable and just right to be enjoyed to relieve thirst or turn it into a tempting dessert.
Not only adults, children also like this one serving of fruit. In addition, the sweet taste of watermelon often makes it difficult for us to refuse to eat this fruit. Sweetness in watermelon fruit is produced naturally.
However, when you are a sufferer diabetesIt is very important for you to know and pay attention to what foods and drinks you feed into your body. This of course is done to control the sugar levels in your blood better. Because as we know, soaring sugar levels in diabetics is not a good idea and will certainly be a nightmare for anyone who experiences it. So is watermelon allowed and safe to be enjoyed by those who have diabetes? (Other articles: Types of exercise that is right for diabetes sufferers )
What are the benefits of watermelon for health?
Watermelon is touted as a good fruit which is rich in nutrients and benefits that are good for health. Watermelon contains a variety of good vitamins and minerals such as vitamins A, C, potassium, magnesium, fiber, iron, calcium, vitamin B-6 and many more. In addition, the high content of vitamin C in it has good health benefits which are found in large amounts up to 280 grams per serving.
The benefits of vitamin C are also known to prevent cancer, keep the heart healthy, and help fight some of the attacks of common disease symptoms such as colds, coughs and flu. Not only that, the fiber content in it will also be of good use to help digestive health and become a natural detox for the body in removing toxins and harmful toxic substances in it.
Do not stop there, the benefits of watermelon are not only good for health, but this fruit will also help you feel fuller for a longer time. This is because the water content is almost 90 percent in it, making you feel full quickly. This means that besides keeping you well hydrated, watermelon will also be good as a food for your diet. It’s just that, how does it affect people who have diabetes? Can the same benefits still be felt?
Watermelon Colleration and Diabetes According to Experts
Until now, there has been no direct research that explains the relationship between watermelon and diabetes. On the other hand, there is some evidence that actually recommends diabetics to consume watermelon. This is because consumption of this fruit will reduce the risk of certain diabetes complications.
Watermelon contains sufficient lycopene in it. The red color of watermelon is produced by lycopene, where the red content is the same as that of red tomatoes. This content is one of the great antioxidant content and is good for health.
In addition, the benefits of the lycopene content in this fruit or vegetable will work to reduce the risk of cardiovascular disease. However, this statement still requires further research. So what is the relationship with diabetes?
Approximately 68 percent of people who suffer from diabetes are at the age range of 65 years or over the age of 65 who die from some types of heart disease. While 16 percent died from a stroke. Even diabetes is classified as one of the controllable factors for heart disease. This statement is based on the explanation put forward by the American Diabetes Association.
How Much Glycemic Index Is There In Watermelon?
Diabetes is a condition in which the body does not produce sufficient amounts of insulin or does not produce insulin at all while the blood sugar levels are high in size. It is insulin’s job to deliver excess sugar from the blood to the tissues. It’s just that, when insulin is not produced properly, what remains is the increasingly inflated sugar levels in the blood.
Glycemic index (GI) is needed to find out how quickly the sugar in food enters the bloodstream. In general, each food is usually given a value between 1 and 100. While the glycemic load (GL) is a combination of GI and carbohydrate content in the portion of food consumed.
There is debate that GL is more appropriate in assessing how certain foods affect blood sugar levels. This is because GL can also pay attention to the calculation of carbohydrates that enter the body. Meanwhile, GI does not have the same factors as how GL works. Foods with a low or moderate level of the glycemic index are generally able to give you a lower risk of increasing blood sugar levels.
Meanwhile, it is known that there are 27 glycemic index in watermelon, which is a high figure. A food can be said to have a low GI if it has a GI of around 55 or less than that number. Food also has a moderate GI when it is between 55 and 69.
However, this is not the case with GL calculations where watermelon has a GL of about 2 per 100 grams of each slice served. This level is included in the low size, because the low GL limit is 10.
So, even though the GL in watermelon is low, there is a good idea for you to intersperse the consumption of this fruit with other foods with low GI. This is of course done to avoid the potential for an increase in blood sugar that occurs suddenly and suddenly.
So what about the carbohydrate content contained in it? Based on the statement from the American Diabetes Association, it is revealed that blood sugar will be well regulated when the whole day diet consumed by diabetics is combined with foods containing small carbohydrates.
Well, watermelon will be suitable for a diabetic diet based on the carbohydrate calculation. Please note that the size of 1 1/4 pieces of watermelon contains 15 grams of carbohydrates, which is the same size as 1/2 banana or a bowl of berries.
So, can diabetes sufferers consume watermelon?
From the calculation of the benefits and considering all the factors discussed above, actually consumption of watermelon in diabetics is fine. With a note, you need to pay attention to your meal plan or diet on the same day. Watermelon has a high GI, but also a low GL.
So for those of you who want to eat it, it is highly recommended that you consume this fruit in sufficient size. This means that it is not excessive especially if it is consumed in a long time and often Because excessive consumption of this fruit can run the risk of increasing blood sugar levels by a high size and will be a risk to your health.