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Why can't diabetics eat watermelon?

This is because watermelon has a glycemic index (GI) of 72 per 100 g serving. Those with diabetes should usually think twice before consuming any foods with a GI of 70 or more.

hindustantimes.com - Watermelon for diabetes, here's why diabetics should stay away from this ...

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Watermelon is known to be the favourite fruit of many people, but if you are a diabetic, you are bound to ask whether it is safe for you. We don’t want our favourite fruit to end up increasing our blood sugar levels right?

The watermelon belongs to the gourd family, and has good nutritional value and is a great source of lycopene, which reduces your risk of cancer and heart disease.

So considering that it has a high glycemic index and is a source of carbohydrates, should it be avoided by diabetics?

“Watermelon is a fruit with high water and fibre content. However, people living with diabetes should consider in what proportion the fruit must be eaten. This is because watermelon has a glycemic index (GI) of 72 per 100 g serving. Those with diabetes should usually think twice before consuming any foods with a GI of 70 or more. Large quantities may cause blood sugar levels to rise considerably,” says Anshika Gupta, who is a diabetes educator on the app BeatO, and is based out of Delhi.

So how much watermelon is good for those with diabetes?

“As watermelon is 70-80% water, it’s glycemic load is low (2 per 100gm). People with diabetes can consume 150-200 gm watermelon at one time. It will give you around 15 gm of carbohydrate,” explains Gupta. For the rest, it is important that they understand the various benefits that watermelon has to offer. “Watermelons are composed of 92% water and are rich in a variety of nutrients such as vitamins A, B6 and C, lycopene, antioxidants, and amino acids. It also has decent quantities of potassium and is very low in sodium. Antioxidants help prevent any damage to the body and amino acids are required as the basic building blocks for protein synthesis. Lycopene is beneficial for heart and bone health and helps prevents prostate cancer,” says Anuj Vats, a Delhi-based nutritionist at Shvas the Body Architecture.

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Is aspartame worse than sugar?

Both sugar and artificial sweetener are addictive. But artificial sweeteners may be likelier to make you get hungry, eat more throughout the day and develop diabetes. Sugar is OK in limited amounts and in the context of a healthy diet. (Eating a cookie you've made yourself is fine.

health.clevelandclinic.org - What's Worse for You: Sugar or Artificial Sweetener?

Q: What’s worse for you: sugar or artificial sweetener?

A: Americans consume an average of 22 teaspoons of sugar every single day. Teens consume up to 34 teaspoons a day. Advertising Policy Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy One reason is added sugar. It’s in 80 percent of the products at the grocery store. So when artificial sweeteners came along, we thought, great — they have no calories! But food isn’t just calories. It’s information. And different foods have different effects. Artificial sweeteners are typically 200 to 600 times sweeter than sugar. They stimulate your taste buds, go to your brain, affect your hormones and slow your metabolism. Both sugar and artificial sweetener are addictive. But artificial sweeteners may be likelier to make you get hungry, eat more throughout the day and develop diabetes. Sugar is OK in limited amounts and in the context of a healthy diet. (Eating a cookie you’ve made yourself is fine. You won’t crave cookies often if you change your diet because you won’t crave sweets as much.)

But avoid highly processed store-bought cookies. Don’t buy anything with added sugar.

—Mark Hyman, MD, Director, Center for Functional Medicine

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