It’s one of the simplest pleasures of summer: watermelon, with its bright red flesh, thirst-quenching texture and promise of freshness. We love it in slices, cubes, or even blended into a smoothie. However, behind its appearance as a “healthy” fruit, there is a lesser-known effect on our body — and in particular on our blood sugar levels.
A false friend for blood sugar?
Long considered a slimming ally thanks to its high water content and low calorie content, watermelon is back in force on all tables as soon as the thermometer rises. But recent studies warn that this sweet-tasting and innocent fruit can cause rapid rises in blood sugar levels, sometimes more pronounced than those caused by the white sugar itself.
What for? Because it contains very little fiber and almost no fat or protein — elements that usually slow down the absorption of sugar. The result: once in the mouth, its sugars (glucose + fructose) are absorbed at full speed, causing a rapid metabolic peak, especially in people over 50 years of age or with insulin sensitivity.
A surprising glycemic index
The glycemic index (GI) of watermelon varies between 72 and 80, depending on the variety, which places it among the fruits with a high GI. By way of comparison: an apple has a GI of 38, a strawberry 41, and white sugar, around 65.
Concretely? A 150 g serving of watermelon eaten on an empty stomach can cause a greater rise in blood sugar than 50 g of pure sugar. And who says rapid peak also says sudden drop afterwards, with fatigue, cravings and craving for sugar… The famous “yo-yo effect” that we could do without.
How to enjoy it without ruining your blood sugar
Watermelon is not your enemy. But like all foods high in fast sugars, it requires a bit of strategy. Here’s how to incorporate it into your menus without unbalancing your glucose levels:
- Avoid eating it on an empty stomach: an empty stomach accentuates the “express peak” effect.
- Combine it with a source of protein or good fats: plain yogurt, a few almonds, a spoonful of cottage cheese.
- Keep it moderate: 100 to 150 g is more than enough to cool down without excess.
- Prefer watermelon at the end of a meal, and not as an isolated snack.
- Alternate with low GI fruits: kiwi, apple, raspberry, orange… to vary the pleasures gently.
What you need to remember
Watermelon is not to be banned — far from it! But it deserves to be enjoyed in moderation and mindfulness, especially if you are monitoring your blood sugar or feeling a drop in energy after meals. Because yes, a fruit can be moisturizing while causing a “roller coaster” effect in your body.
Refreshing, tasty… But to be enjoyed intelligently: watermelon is a summer pleasure to be consumed in moderation, not in all-you-can-eat buffet mode.
ADVERTISEMENT
