Do you know that watermelon is one of the most hydrating fruits, with 92% water content? Chilled and juicy watermelon feels like a breath of fresh air during scorching summer months. While everyone loves eating watermelon, the question of which often arises is whether watermelon can be consumed by diabetics or not. If you love watermelon and are doubtful about enjoying it during summers, read on till the end to know all about it.
Watermelon is packed with water and fiber, but it has a slightly higher glycemic index (GI). A 100 gram serving of watermelon has a GI of 72. But since the glycemic load of watermelon is very low, only 2 per 100 grams, diabetics can have watermelon in moderation without any fuss.
Diabetics can safely have 150 grams of watermelon, which is roughly equivalent to 1 cup of diced watermelon on a daily basis.
Make sure you have watermelon as a snack and not along with meals. Avoid having watermelon at night, and definitely not immediately before or after your meals. You can have watermelon as a mid-morning snack or as an evening snack.
Our body requires regular hydration in summers, and what’s better than having some chilled watermelon to beat the heat? Watermelon is packed with nutrients like vitamin C, A, B6 and minerals such as potassium, magnesium, iron, phosphorous, folate and calcium. The fruit is also an excellent source of antioxidants that help in improving hair quality, make skin smoother and even get rid of fatigue. According to Ayurveda, watermelon can help with weight loss, relieve urinary tract infections (UTI) and help in digestion.
Watermelon recipes:
Watermelon is such a versatile fruit that it can be used to make a variety of dishes. From Watermelon Popsicles and Watermelon Sorbet to Watermelon Smoothie to Watermelon Juice, these refreshing watermelon recipes are just perfect for summers. Some other unique recipes that you can try with watermelon are Watermelon Salad, Watermelon Cocktail, Watermelon Salsa, Watermelon Ice Cream, Pickled Watermelon and Grilled Watermelon.
Other safe fruits for diabetics:
Some glow glycemic index fruits that diabetics can safely consume in moderate quantities are blueberries, strawberries, cherries, plum, peach, apple, pear, kiwi, orange, grapefruit and papaya. All these fruits have a GI of 60 or less and are perfectly safe for those with high blood sugar.
Trying to lose weight by following diets like intermittent fasting, then here are some expert suggestions to make your fasting hassle-free and healthy. Fasting completely or partially for a set period of time before eating normally again is what intermittent fasting entails. According to some studies, this way of eating may provide advantages such as weight loss, improved health, and increased longevity. Intermittent fasting supporters claim that it is easier to follow than traditional calorie-controlled diets.
Each person's experience with intermittent fasting is unique, and different styles will suit different people. Here are seven different ways to practice intermittent fasting:
The Warrior Diet:
The Warrior Diet is a high-intensity version of intermittent fasting. Fasting for 20 hours, eating only a few servings of raw fruit and vegetables, and then eating one large meal at night are all part of the Warrior Diet. Typically, the eating window is only 4 hours long. This type of intermittent fasting may be best for people who have tried other types of intermittent fasting.
Fasting for 2 days a week
People who follow the 5:2 diet eat normally for 5 days and then cut back on calories for the other two days. Men typically consume 600 calories and women 500 calories during the two fasting days.
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