In the scorching heat of summer, the happiest things for everyone are nothing but eating watermelon, enjoying air conditioning, and indulging in some nuts like melon seeds, all in a carefree manner. However, for diabetes patients, this scenario seems more like a luxury.
Especially when it comes to sweet watermelons, can diabetes patients really enjoy this pleasure?
From the nutritional perspective of watermelons, they contain about 10% sugar, which is much lower compared to fruits like longan, bananas, persimmons, and pomegranates that have sugar levels above 14%. Therefore, for diabetes patients with stable blood sugar levels, moderate consumption of watermelon is acceptable.
However, some considerations need to be taken into account:
1. Do not treat watermelon as a staple food:
Even for diabetes patients with stable blood sugar levels, it is not recommended to substitute watermelon for staple foods or to consume large quantities of watermelon just to quench thirst, as this can result in malnutrition, reduced metabolism, and weight gain.
In terms of specific consumption, diabetes patients can refer to the “Chinese Resident Dietary Guidelines (2022),” recommending a daily intake of fruits between 200 to 350g. For watermelon, diabetes patients can limit their daily intake to around 100g, and if tempted to consume more, they should reduce the intake of other staple foods.
2. Avoid scooping and eating watermelon:
Some individuals prefer eating watermelon by scooping it with a spoon for convenience. However, this seemingly convenient method does not aid in controlling appetite for diabetes patients and may even pose a risk of weight gain.
On the contrary, cutting and eating watermelon pieces can help diabetes patients regulate their consumption, which is beneficial for their condition.
3. Eating watermelon is better than drinking watermelon juice:
Among various ways of consuming watermelon, diabetes patients are advised against drinking watermelon juice and should opt for eating watermelon to avoid rapid absorption by the body, which can elevate blood sugar levels and hinder weight management.
So, even for diabetes patients with stable blood sugar levels, consuming watermelon fruit is preferable to drinking its juice.
4. Include watermelon rind in your diet:
For diabetes patients, in addition to the red flesh, it is essential to consume the watermelon rind. Especially in summer, the watermelon rind, similar to winter melon and cucumber, acts both as a vegetable and a fruit with minimal sugar content, high dietary fiber, and low calorie content.
If you often feel hungry, don’t miss out on this part, which is not only nutritious but also versatile for use in various dishes like salads, stir-fries, watermelon rind soup, or as a dessert pairing. It’s both delicious and innovative, so definitely worth trying.
Lastly, there are rumors about watermelon, like it can reduce uric acid levels. However, this claim is not reliable. While watermelon is a low-purine food, excessive consumption is not recommended, and it cannot be equated with medication. Patients with gout or high uric acid levels need to be cautious.
