A juicy piece of watermelon is a sweet, refreshing treat for people who enjoy this summery fruit. “It’s gonna be another humid one here, and I’ve already been on my back porch cutting up my watermelon. Yum!” a member of DiabetesTeam shared. Another member wrote, “Watermelon … so refreshing after a hot day on the beach.”

But is watermelon good for diabetes? Like all fruit, watermelon contains healthy nutrients, along with natural sugars, which can cause blood sugar levels to spike if eaten in high quantities. Watermelon can be part of a healthy diabetes diet, as long as it’s consumed in moderation.

Nutritional Benefits of Watermelon

Watermelon has several health benefits. It has essential nutrients that make it a good choice for a well-balanced diet. It’s high in vitamins A, B6, and C. Vitamin A protects the health of your eyes and skin. Vitamin B6 helps break down protein in food and is good for your nerves and immune system. Vitamin C also supports the immune system and helps your body absorb iron.

Watermelon is high in an antioxidant known as lycopene. Antioxidants are substances that occur naturally in fruits and vegetables and protect cells from damage. Lycopene is known to help lower the risk of cardiovascular disease, cancer, and eye disorders related to aging. Watermelon has higher concentrations of lycopene than any other fruit or vegetable.

In addition to its nutritional value, watermelon is 92 percent water and can be hydrating. It’s also free of cholesterol, fat, and sodium (salt).

Watermelon and Potassium

Along with other nutrients, watermelon is high in potassium, an electrolyte and mineral needed for cells to maintain proper fluid levels. However, people with type 2 diabetes may have fluctuations in potassium levels, partly because high blood sugar affects how potassium moves in and out of cells. Insulin helps move both glucose and potassium into cells. Your doctor will likely monitor your potassium levels and advise you on how much potassium is appropriate for you.

Sugar, Watermelon, and Diabetes

One cup of watermelon contains approximately 10 grams of natural sugars — or carbohydrates. But it’s important to understand both glycemic index (GI) and glycemic load to get a better idea of how watermelon — or any other food — can affect blood sugar (blood glucose).

The GI of watermelon is 80, which is considered high. Foods with a high GI can produce higher spikes in blood glucose (blood sugar). However, watermelon has a low glycemic load of only five. Glycemic load measures how much carbohydrate is delivered in a particular serving size. Because watermelon contains so much water, it delivers a low amount of sugar per serving.

A Healthy Portion of Watermelon for People With Diabetes

Portion control is important when eating fruit. In general, a serving of whole fruit that contains 15 grams of carbohydrates is considered a healthy choice for people with diabetes. A portion size of approximately 1 1/4 cups of diced watermelon contains about 15 grams of carbohydrates. Two servings of fruit each day are generally recommended for people with diabetes, although your doctor may advise you differently based on your particular condition.

If you count carbohydrates or follow a diabetes meal plan, you can factor watermelon into your daily allowance. Consider using tools like the Diabetes Plate Method or carb tracking apps to help keep portions balanced.

You can slow down the absorption of sugar into the bloodstream by eating carbohydrates such as watermelon with some protein, fat, or fiber. This helps delay digestion so that the sugar will enter the bloodstream more slowly.

For a healthy snack, you could eat watermelon with some nuts, for instance, which are high in protein and fat. Some people enjoy watermelon with feta cheese, which also has fat and protein and adds a salty contrast to the sweet fruit. Or you can have a serving of watermelon with a meal that includes other foods high in protein, healthy fats, or fiber.

Healthy fats include monounsaturated fats such as avocado, certain nuts, peanut butter and other nut butters, and olive oil. Polyunsaturated fats are also healthy for people with diabetes and include oily fish such as salmon and sardines, tofu, flaxseed, and walnuts.

“I was told to eat the watermelon with my meal,” a DiabetesTeam member shared.

Watermelon Juice vs. Watermelon Fruit

People with diabetes are usually advised to avoid fruit juice, such as watermelon juice, and stick to whole fruit instead. Fruit juice with added sugar should always be avoided. Even fruit juices made from fresh fruit are usually produced with multiple portions of whole fruit. This increases the natural sugar content and calories consumed.

The juicing process also reduces or eliminates the amount of fiber in fruits. Dietary fiber benefits digestion in several ways. It can slow digestion and help control blood glucose levels. Fiber is also believed to benefit heart health, help lower high blood pressure, and reduce appetite by making you feel fuller after eating. If you’re increasing your fiber intake, be sure to drink enough water throughout the day to support healthy digestion.

Fruit Juice for Low Blood Sugar

If you experience an episode of hypoglycemia (abnormally low blood sugar), your doctor may advise you to drink a small amount of fruit juice to quickly raise your blood sugar to a healthy level. Be sure to only drink as much fruit juice as your doctor recommends to avoid a blood sugar spike.

Talk to Your Healthcare Team About a Healthy Diet

Your doctor and healthcare team can give you medical advice on what foods you should and shouldn’t eat based on your individual needs. Talk to your doctor about watermelon and diabetes if you’re concerned about your blood sugar response.

Individuals with diabetes can have very different blood sugar reactions to various foods, including watermelon and other fruits that are generally healthy for people with diabetes, including grapefruit, blueberries, and apricots. For some people with diabetes, watermelon may cause a spike in blood sugar, while others may be able to tolerate it well.

“I love watermelon, but it brings up my sugar,” a DiabetesTeam member said. Someone else wrote, “I have always loved fruit but now consume almost none at all. I have discovered, though, that raspberries and strawberries are OK sometimes. Of course, portion control is paramount. I tried a small slice of watermelon the other day, and it was also OK.”

One member said, “I can’t handle sugars, carbs, mangoes, and many other fruits. But I can handle a serving of watermelon.”

“Yesterday, my numbers were all over the place. I blame the heat, but it was probably the watermelon,” another member commented.

Individualized Meal Planning

Keep your doctor informed about foods that cause your blood sugar to spike, and talk to your doctor about the importance of individualized meal planning based on your personal glucose responses. A healthy diet is an essential part of your diabetes management.

If you need help creating a diabetes-friendly meal plan, your doctor can refer you to a registered dietitian. They can work with you to plan meals that fulfill your nutritional needs, meet your glycemic targets, and help you reach and maintain a healthy weight. It’s essential you have a meal plan with foods you enjoy eating to help ensure you’re staying well nourished and protecting your overall health and well-being.

Find Your Team

On DiabetesTeam, the social network for people living with diabetes and their loved ones, members come together to ask questions, give advice, and share their stories with others who understand life with diabetes.

Are fruits such as watermelon a part of your diet? Have you talked to your healthcare team about portion control and fruit? Share your thoughts in a comment below, start a conversation on your Activities page, or connect with like-minded members in Groups.