The 15 Best Superfoods For Diabetics
beats1/Shutterstock Chocolate is rich in flavonoids, and research shows that these nutrients reduce insulin resistance, improve insulin sensitivity, drop insulin levels and fasting blood glucose, and blunt cravings. But not all chocolate is created equal. In a 2008 study from the University of Copenhagen, people who ate dark chocolate reported that they felt less like eating sweet, salty, or fatty foods compared to volunteers given milk chocolate, with its lower levels of beneficial flavonoids (and, often, more sugar and fat, too). Dark chocolate also cut the amount of pizza that volunteers consumed later in the same day, by 15 percent. The flavonoids in chocolate have also been shown to lower stroke risk, calm blood pressure, and reduce your risk for a heart attack by 2 percent over five years. (Want more delicious, healthy, seasonal foods? Click here.) Jiri Vaclavek/Shutterstock Broccoli is an anti-diabetes superhero. As with other cruciferous veggies, like kale and cauliflower, it contains a compound called sulforaphane, which triggers several anti-inflammatory processes that improve blood sugar control and protect blood vessels from the cardiovascular damage that’s often a consequence of diabetes. (Heart disease is the leading cause of death for people with diabetes, so this protection could be a lifesaver.) Sulforaphane also helps flip on the body’s natural detox mechanisms, coaxing enzymes to turn dangerous cancer-causing chemicals into more innocent forms that the body can easily release. Blueberries funnyangel/Shutterstock Blueberries really stand out: They contain both insoluble fiber (which “flushes” fat out of your system) and soluble fiber (which slows down the emptying of your stomach, and improves blood sugar control). In a study by the USDA, peopl Continue reading >>
Can Diabetics Eat Watermelon?
Like all fruits, watermelon contains plenty of natural sugar. While watermelon is usually safe for someone with diabetes to eat as part of their diet, how much and how often they can do so depends on several factors. People with diabetes are aware of the need to educate themselves about the right kinds of foods to eat to maintain stable blood sugar levels. Eating a diet high in fruit and vegetables is advisable, but fruit contains natural sugars, and so it can be confusing to work out how much a person with diabetes can eat. The American Diabetes Association recommend that "there is no single ideal dietary distribution of calories among carbohydrates, fats, and proteins for people with diabetes, macronutrient distribution should be individualized while keeping total calorie and metabolic goals in mind." There is not a simple "yes" or "no" answer about whether fruits, such as watermelon, are healthful for people who have diabetes. In this article, we look at the nutritional and health benefits of watermelon, as well as other factors a person with diabetes should consider. Health benefits of watermelon Watermelon is a refreshing, juicy fruit and is a common healthful food choice in the summer. But what does it contain? Watermelon is an excellent source of vitamins and minerals, including: vitamin A vitamin C vitamin B1 and B6 fiber iron lycopene Vitamin A helps to keep the heart, kidney, and lungs functioning properly. It also supports vision and eye health. A 280 g serving of watermelon provides 31 percent of a person's recommended daily amount of vitamin A. Vitamin C is a powerful antioxidant and promotes a healthy immune system. A good immune system can reduce colds and infections, and may help prevent certain types of cancer. One 280 g serving of watermelon provides 3 Continue reading >>
Does Watermelon Raise Blood Sugar Level ?
Diabetes Forum The Global Diabetes Community Find support, ask questions and share your experiences. Join the community Does Watermelon raise Blood Sugar level ? I thought not all fruits are bad . Last night before bed I took a plate of water Melons and my fasting sugar level this morning jumped to 8.00 from the usual range of bellow 7.00 for past few weeks. Can anybody tell me is the water melon here played the key role or something else? Each to his own as we're all different but for me, it's out of limits Not the whole , just a full plate of medium size Well since each 100g of watermelon contains 6g of sugar I suppose it could have caused your problem. I think the "not all fruits are bad" advice usually says that tropical fruits are likely to be troublesome. Find support, connect with others, ask questions and share your experiences with people with diabetes, their carers and family. Did you know: 7 out of 10 people improve their understanding of diabetes within 6 months of being a Diabetes Forum member. Get the Diabetes Forum App and stay connected on iOS and Android Continue reading >>
How Much Sugar Does Watermelon Have? Is It Good For Diabetics?
Who can resist the refreshing juiciness of a watermelon, an instant pick-me-up on a hot day! Watermelons might seem like a guilty sweet indulgence that diabetics should steer clear of, but is that really true? Does it have too much sugar and will eating some create any significant issues for you? While watermelons may not feature high on the list of fruit recommended for diabetics, if you’re wondering if they’re okay to have, here’s some perspective. Watermelons Are Surprisingly Nutritious There are plenty of good reasons to have watermelon. A cup of diced watermelon weighing about 150 gm contains just 46 kcal, but gives you 12.3 mg of immunity-building vitamin C; 5 µg of folate that helps with energy production, nervous system function, mental and emotional health; 865 IU of vitamin A, a nutrient that’s important for vision as well as for healthy skin, skeletal tissue, and teeth. These nutrients also have strong antioxidant properties which help the body fight oxidative stress and free radical damage that are responsible for aging, among other things. The fruit also contains good amounts of minerals like calcium, magnesium, and phosphorus.1 Diabetes Does Not Mean You Can’t Have Any Fruit As someone with diabetes, you know well enough not to consume too much sugar. Yet, not all fruits are off the table if you’re diabetic. In fact, the American Diabetes Association recommends that you eat a balanced, healthy diet that includes plenty of fresh produce (both fruits and vegetables) and whole-grain foods, nonfat dairy, beans, poultry, seafood, and lean meat.2 So where does watermelon figure in this equation? Watermelon: Factors To Consider If You Are Diabetic Sugar, Glycemic Index, And Glycemic Load If you are diabetic, you shouldn’t just be looking at the sug Continue reading >>
Blood Sugar And Watermelon
Having high blood sugar levels, especially for an extended period of time, can damage your blood vessels and increase your risk for kidney disease, heart disease, stroke and nerve and vision problems. Watermelon provides you with a number of essential nutrients, including vitamins A and C, but eating watermelon can cause an increase in your blood sugar levels, so diabetics need to take care. Many diabetics count carbohydrates to help control their blood sugar level and aim to consume between 45 grams and 65 grams of carbohydrate per meal. A 1 1/4-cup serving of watermelon contains 15 grams of carbohydrates and only 1 gram of dietary fiber, so if you consume watermelon, you need to limit the amount of carbohydrates in the rest of your meal to between 30 grams and 50 grams, depending on your limit per meal. Glycemic Index The glycemic index is a scale that goes from 1 to 100, and measures how quickly carbohydrate-containing foods boost your blood sugar compared to pure glucose, which is used as the benchmark. The higher the number, the greater the effect of a food on your blood sugar levels. Foods with a GI of up to 55 are considered to have a low glycemic index, while a figure of up to 69 is considered moderate and 70 or above is high. By that reckoning watermelon is high on the glycemic index, with a rating of 72. This isn't really an issue for non-diabetics, but anyone managing blood sugars should be wary of watermelon and eat it in moderation. Minimizing Effect The American Diabetes Association recommends that diabetics only consume fruit as part of meals. This is because consuming foods that are high on the glycemic index or high in carbohydrates along with foods that are low on the glycemic index or foods that consist mainly of fat or protein helps minimize the effe Continue reading >>
6 Health Benefits Of Watermelon For Diabetics
Who doesn’t like watermelons? The bright red, sweet, and juicy fruit is a pleasing treat in summers. But, is watermelon good for diabetes? Watermelon has a lot of natural sugars, and so people assume that it isn’t good for diabetes. According to the American Diabetes Association, 25.8 million Americans currently have diabetes, and by 2020, almost half of all Americans will have this disease. Diabetes is a condition when the body is unable to utilize the sugar absorbed from the food. The main restriction for diabetics is controlling their sugar intake. However, they can eat carbs and fruits that have a low glycemic index, as long as they watch the amount of carbs they consume and exercise daily. As a diabetic, you can consult your doctor (or a dietician) to chalk out a plan where you can enjoy your favorite foods and seasonal fruits, such as mangoes and watermelons. Is Watermelon Good for Diabetes? Watermelon Nutrition Chart The amount of sugar in watermelon is not too high. A serving of 100 grams of watermelon contains six grams of sugar and only 30 calories. It has good amounts of vitamin A and vitamin C, around 11% and 13% respectively. It also has folate, choline, potassium, magnesium, zinc, and copper. Watermelon has more than 90% water, and the fruit is a great option to keep yourself hydrated, rather than drinking sugar-laden soft drinks. Watermelon contains good amounts of lycopene, which gives the fruit its red color. Lycopene is a naturally-occurring carotenoid pigment and phytochemical. It is a strong antioxidant that may help reduce the risk of cardiovascular disease. In addition, it may be useful in preventing various types of cancers, asthma, and cataracts—although more research is required in these areas. Watermelons also have phytosterols. A 100-gra Continue reading >>
Is Watermelon Loaded With Sugar? What You Need To Know About Common Food Myths
It’s often quite a challenge to eat healthy. So many foods carry a “health halo” and it’s increasingly difficult to cut through the hype. Here's the reality about some of the most common and stubborn myths about about our favorite foods. Honey is a healthier choice than white sugar Honey is found in nature, so it’s a healthier version of sugar, right? Wrong. White sugar comes from either sugar cane or sugar beets — both plants, and equally “natural.” Both honey and sugar have about 16 calories per teaspoon. All of these are added sugars, to name a few, and should be used sparingly: brown sugar agave brown rice syrup molasses evaporated cane syrup Demerara sugar date sugar While there are many personal testimonials about the antibacterial and anti-inflammatory effects of honey, these results are based on laboratory studies, and are unproven in the “real world." Nearly all of the health claims for honey are unproven outside of research settings. Eating chocolate is good for your health Getty Images All chocolate is not created equal. The known health benefits of chocolate come from a specific kind of antioxidant called flavanoids (or flavanols). But most chocolate doesn’t have enough of the these flavanols to make a dent as a health booster. Even 70 percent cacao might not be flavanol-rich, because of variability in the processing of the chocolate, from cacao bean to the ready-to-eat product. While laboratory studies show that flavanols can modestly lower blood pressure and “relax” blood vessels, making blood flow more easily — this research typically uses purified preparations. Translated to what real people are eating, the impact of eating regular dark chocolate on your health is hardly impressive. For example, a modest lowering of blood pressu Continue reading >>
Can Diabetics Eat Melons? | Diabetic Connect
Amy Reeder is a Certified Diabetes Educator with a masters degree in nutrition from the University of Utah. She has worked in the diabetes field since 2005 and has been a Certified Diabetes Educator since 2007. Theres nothing better than a juicy piece of cold watermelon, cantaloupe, or honeydew melon. While melon is refreshing and full of water, it can also be full of sugar and carbs and can cause a rise in blood sugar. As with any carbohydrate-containing food, theres no need to restrict, but its beneficial for blood sugar management if you have an idea of how many carbs are in that melon bowl or melon slice you eat. Not only do melons contain both water and carbohydrate, but they are also plentiful in vitamins and phytochemicals. So yes, they are good for you (just like any fruit or vegetable in moderation)! But how much makes a serving? Most melons contain about 15 grams of carbs in a one-cup serving. If you havent measured a cup of melon before, it would be a good idea to do so. This will help you train your eye to know what a one-cup serving looks like. So, if you like to eat a slice right off the melon, cut off your normal portion. But instead of eating it right away, cut it up and measure out one cup. And remember to do the math if you are eating more or less than one cup! Specific carb counts of various melons (one-cup serving): Cantaloupe: 14 g carbs, 1.4 g fiber, 12.3 g sugar Watermelon: 12 g carbs, 0.6 g fiber, 9.4 g sugar Honeydew: 11 g carbs, 1 g fiber, 10.2 g sugar Casaba: 11 g carbs, 1.5 g fiber, 9.7 g sugar Since theres more sugar in melon than fiber, theres not much to slow down the digestion and absorption of sugar into the bloodstream once you eat the melon, especially if you are eating it without any other foods. In this way, the fruit would be consi Continue reading >>
Is Watermelon Good For Diabetes?
American Diabetes Association , blood sugar , carbohydrate , Circulatory system , Diabetes , diabetes mellitus , Healthy diet , insulin , Kidney failure , sugar , Watermelon Author: Farah Shaikh/Source: Foods4BetterHealth According to the American Diabetes Association currently 25.8 million Americans have diabetes and by 2020 almost half of all the Americans will have this disease. Diabetes is a condition when the body is unable to utilize the sugar absorbed from the food. This increases the blood sugar level and may cause complications such as kidney failure, blindness, heart attack, nerve damage, stroke, poor blood circulation, and hearing loss. Diabetic people have to always monitor their diet, especially their carbohydrate intake, as sugary foods can cause a spike in blood sugar levels. Maintaining a normal sugar level is essential. A study published in the Journal of the American Medical Association shows that sustained spikes in blood sugar and insulin levels may lead to increased diabetes risk. This is known as the pre-diabetes stage. However, by incorporating some lifestyle changes this condition can be controlled. In fact, diabetics can also lead a healthy life if they control their blood sugar well through healthy diet, exercise, and prescribed medications if any. The main restriction for diabetics is controlling their sugar intake. However, they can eat carbs that have a low glycemic index and fruits provided they watch the amountsi of carbs they consume in one meal, eat them during the day, and exercise daily. As a diabetic, you can consult your doctor or a dietician to chalk out a plan wherein you can enjoy your favorite foods and seasonal fruits such as mangoes and watermelons. Who doesnt like watermelons? The bright red, sweet and juicy fruit is a pleasi Continue reading >>
Can I Eat Watermelon If I Have Diabetes?
Watermelon is typically a summertime favorite. Although you may want to dish some of the sweet treat up at every meal, or make it your go-to summer snack, it’s important to check the nutritional information first. If you have diabetes, you know how important it is to watch what you eat and monitor your blood sugar levels. Watermelon is loaded with natural sugars. Depending on your overall diet, this may have an impact on your blood sugar level. Keep reading to learn how adding watermelon to your diet may impact you. Native to West Africa, watermelon is a wonderful source of vitamins and minerals that include: vitamin A vitamin C potassium magnesium vitamin B-6 fiber iron calcium One 280 gram serving provides 31 percent of the daily recommended amount of vitamin A. This supports healthy vision and aids in the upkeep of your heart, kidneys, and lungs. Vitamin C is also beneficial to a healthy diet and found in large amounts per 280 gram serving. A single serving of watermelon provides 37 percent of your daily recommended intake. Vitamin C has been known to improve heart health, aid in the prevention of some cancers, and help battle symptoms of the common cold. Because it’s high in fiber, eating watermelon can help your body flush out toxins and promote good digestive health. Not only can eating moderate amounts of watermelon curb your craving for something sweet, it can also keep you feeling full longer. This is because watermelon is over 90 percent water. In addition to keeping you hydrated, this can help you stick to your diet and aid in weight management. There isn’t any research directly connecting watermelon consumption and diabetes management. That said, there is some evidence to suggest that eating watermelon may help reduce your risk for certain diabetes-rel Continue reading >>
Watermelon & Diabetes: How Safe Is It For Diabetics To Eat Watermelon?
People associate watermelon with summer and weight loss. It is because watermelon is a wonderful summer fruit, and has a very high rate of water content in it. It keeps the body hydrated, and also helps the person in losing weight. However, only recently, people have started to wonder the goodness of this fruit. So, whether this amazing fruit, watermelon, is safe for diabetics or not, is a question that everyone has in mind. For people, who are suffering from diabetes, it is really important that they watch out their diet and monitor their blood sugar levels. How Safe is it for Diabetics to Eat Watermelon? There is no clear evidence that suggests any connection between watermelon and diabetes. However, there is evidence which proves that watermelon consumption can actually reduce the risk of complications that are related to diabetes. People with diabetes should actually include more of fruits and vegetables in their diet, so that they get healthy nutrition, without increasing their blood sugar levels. Watermelon has some natural ingredients, which are proved to be helpful to diabetics. It improves the blood pressure, which is something that bothers 2 out of 3 diabetic patients. As per studies, the extract from watermelon can bring down the blood pressure of people suffering from hypertension. Some of the experiments were conducted on mice, which displayed that the watermelon extract could bring down the blood sugar level. Also, as per studies published in July 2008, a lycopene based treatment could bring down cognitive decline that is related to diabetes. So, these studies prove that the plant chemicals present in watermelon might help with diabetes management in a big way. Glycemic index gives an indication of how fast the sugar from food enters the blood. So, it meas Continue reading >>
Can Diabetics Eat Watermelon?
Watermelon is a favorite fruit to many, but if you have diabetes, you may wonder if its sweetness might spell trouble for your blood sugars. A fruit from the gourd family, watermelon packs nutritional value and is an excellent source of lycopene -- a plant chemical linked to a reduced risk of cardiovascular disease and cancer. Video of the Day But since watermelon is a source of carbohydrates and has a high glycemic index -- a measure of a food’s blood sugar response -- it’s often shunned in favor of other fruit choices. However, the American Diabetes Association (ADA) encourages the inclusion of fruit, as long as the food's carbohydrates are factored into the meal plan. This large fruit comes from the gourd family, known for their hard green rinds and red, sweet and watery pulp. One cup of cubed watermelon contains less than 50 calories and is a good source of vitamin A, vitamin C and potassium. Red watermelon also packs a wallop when it comes to the antioxidant lycopene, which may help reduce the risk of heart disease and certain cancers. If you have diabetes, the quality of your diet matters, and eating more fruits and vegetables is one way to reduce the risk of other health conditions. Components in watermelon may prove to be of value in helping diabetes and improving blood pressure -- a condition found in 2 of 3 people with diabetes, according to the ADA. A small study published in the January 2011 “American Journal of Hypertension” demonstrated that watermelon extract reduced blood pressure readings in people with prehypertension. A study published in the February 2011 issue of “Food Science and Technology,” demonstrated that mice fed extract from watermelon rind, but not extract from the pulp, had lower blood sugar levels after diabetes was induced. I Continue reading >>
Is Watermelon A Good Fruit For People With Diabetes?
Watermelon is a good fruit choice for people with diabetes, but many people mistakenly think that it is not. The reason has to do with the difference between glycemic index and its glycemic load. The Glycemic Index (GI) is a measure of the effects of carbohydrates on blood glucose levels. Carbohydrates that break down quickly during digestion, releasing glucose rapidly into the bloodstream (like those found in white bread), have a “high GI” (70 or higher); carbohydrates that break down slowly, releasing glucose gradually into the bloodstream (like those in whole grains and legumes), have a “low GI” (55 or lower). The Glycemic Load (GL) is a ranking system for the glycemic impact of foods, based on their carbohydrate content, portion size, and Glycemic Index. Low = 1 to 10; Medium = 11-19; High = 20 or higher. As explained in the book The New Glucose Revolution for Diabetes (Marlowe, 2007), the GL was developed by Harvard researchers, who posited that eating a small amount of a high-GI food would have the same effect on blood sugar as would eating large amounts of a low-GI food. Another issue with looking only at the GI of a food is that it’s tied to the number of grams of carbohydrates in that food and, obviously, that number varies by large amounts. Watermelon is a good illustration of this problem. Watermelon’s GI is high, 72. The GI, however, is based not on a normal portion, but on 50g of carbohydrates — whatever the food. To get 50g of watermelon carbs, you’d have to eat almost 5 cups. GL combines both the quality and the quantity of the actual carbohydrates consumed — and provides one “number.” The GL of one cup of watermelon is about 9, which is low. Continue reading >>
Can Diabetics Eat Watermelon
Despite popular belief that the watermelons are made up of sugar and water, watermelon is really considered as a nutrient dense fruit, a food which offers a high amount of antioxidants, minerals and vitamins along with a very low amount of calories. Actually watermelon has become synonymous with picnics and summer for good reason. It offers a low maintenance dessert for kids and also their sweet taste and refreshing quality help to fight the heat, and adults alike to enjoy. But for diabetics, they will have a query: can I eat watermelon if I have Type II Diabetes? Must read: How I Reversed T2 in 3 Months Diet Only If you have type II Diabetes, you understand how vital it is to monitor your own blood sugar levels and watch what you eat. Watermelon is packed with natural sugars. According to our overall diet, it may have an effect on our blood sugar levels. Over the past years, researchers, scientists, medical professionals, nutritionists have taken an interest to discover more about its health benefits. It comes from a gourd family, known for the sweet, watery and red pulp as well as hard green rinds. It is a great source of potassium, vitamin C and vitamin A, and a cup of cubed watermelon has less than 50 calories. As it turns out, the watermelon is incredibly healthy. When it comes to an antioxidant lycopene, red watermelon always packs a wallop that will help lower the risk of certain cancers and heart disease. To a type II diabetes, eating more vegetables and fruits is also a method to reduce the risk of some other health conditions. As it turns out, watermelon is an important part of a healthy diet. Blood Sugars and Watermelon While watermelon features health-promoting properties, but the carbohydrate content of the watermelon and its anticipated impact on your bloo Continue reading >>
Fruit For Diabetes – Is There A Best Or Worst Fruit?
Fruit gets an unfair bad rap and is often feared to spike up the blood sugars among people with diabetes. But does all the worry around fruit for diabetes really have any truth? We look at three common fruit myths to bust. 1. Banana / Durian / Grape / Watermelon is bad for people with diabetes. There is a “best” or “worst” fruit for diabetes MYTH Many people avoid certain fruits in diabetes because they taste sweeter and believe they are higher in sugar. That is not entirely true. Fruit is a healthy food. It contains fibre, lots of vitamins and antioxidants. Regardless of the sweetness level, all fruits contain carbohydrates naturally, and a variety of fruits should be included as part of your meal plan. The key is to stick to the right portion sizes. Generally, we recommend to aim for two portions of fruit a day, at separate times of the day. For more details on portion sizes, head to Jasmine’s blog post. Another thing to consider that’s not as important as portion size, but may be helpful to optimising blood sugars, is the glycemic index (GI). Most fruits have a low GI because of their fructose and fibre which means the sugar is released slower into the blood. Melons and pineapple have medium GI values as do dried fruits like dates and raisins; a few are high GI including rockmelon and watermelon. Some fruits also tend to be lower in carbohydrates for the same portion size, like berries or guava. The advantage of eating a low-carbohydrate fruit is that you can take a larger portion to make up the 15g carbohydrate serving size. But there is no best or worst fruit for diabetes, all fruits are healthful in their own way and provide unique benefits, so enjoy a rainbow! (click and drag on the text to tweet this/share on Facebook) Let’s look closer at each fru Continue reading >>