Watermelon Glycemic Index (GI) & Glycemic Load (GL)
Fruits
Juicy watermelon scores GI 75 but low GL due to high water content. Hydrating fruit with 30 calories, 7.5g carbs per 100g serving.
Glycemic Index
High glycemic index - causes a rapid rise in blood sugar
Glycemic Load
Low glycemic load - minimal blood sugar impact
Nutrition Facts
per 100gGlycemic Index Analysis
Understanding Watermelon GI Rating
Watermelon registers a glycemic index of 75, placing it in the high GI category.This high rating indicates that Watermelon is rapidly digested and absorbed, causing a quick spike in blood glucose. It's most beneficial when used strategically, such as for post-exercise recovery or when immediate energy is needed.
Blood Sugar Impact Guide
Health Benefits & Blood Sugar Impact
Blood Sugar Response
As a high GI food with a value of 75, Watermelon provides rapid energy release. Most beneficial for post-exercise recovery or when quick energy is needed.
Nutritional Benefits
- Rich in natural antioxidants and vitamins
- Provides essential fiber for digestive health
- Contains natural sugars with beneficial phytonutrients
- Supports immune system function
- May help reduce inflammation
Optimal Consumption Timing
Watermelon is best consumed immediately after intense exercise or in small portions combined with protein and fiber to moderate blood sugar response.
Preparation & Usage Tips
Recommended Preparation Methods
- Fresh and raw for maximum nutrition
- Dried for concentrated energy
- Blended into smoothies with protein
- Baked or grilled as healthy desserts
Serving Suggestions
For optimal blood sugar management, consider pairing Watermelon with protein and fiber to moderate its high glycemic impact.
How Watermelon Compares
Compare Watermelon's GI rating of 75 with similar foods in the fruits category:
Glycemic Index Comparison
Frequently Asked Questions
What is the glycemic index of Watermelon?
Watermelon has a glycemic index (GI) of 75, which is classified as high GI. As a high GI food with a value of 75, Watermelon provides rapid energy release. Most beneficial for post-exercise recovery or when quick energy is needed.
What is the glycemic load of Watermelon?
This food has a glycemic load (GL) of 5.6, which is considered low GL. Glycemic load takes into account both the quality and quantity of carbohydrates in a typical serving, providing a more practical measure for meal planning.
How many calories does Watermelon contain?
Each 100g serving contains 30 calories, making it a low-calorie food choice. This can be incorporated into various diet plans depending on your caloric needs and activity level.
What nutrients does Watermelon provide?
Per 100g serving, it provides 7.5g carbohydrates, 0.6g protein, and 0.1g fat. Rich in natural antioxidants and vitamins Provides essential fiber for digestive health The high GI makes it suitable for quick energy needs and post-workout recovery.
Can diabetics include Watermelon in their diet?
Diabetics should consume it carefully due to the high GI of 75. Best reserved for treating low blood sugar or consumed in very small portions.
What makes Watermelon different from other fruits?
Watermelon stands out among fruits with its unique GI of 75 and GL of 5.6. As a high GI food with a value of 75, Watermelon provides rapid energy release. Most beneficial for post-exercise recovery or when quick energy is needed. It also provides the typical fruit benefits of vitamins, antioxidants, and natural fiber.
How should I prepare Watermelon for best nutrition?
Watermelon is best consumed fresh and raw to maximize its vitamin and antioxidant content. Fresh and raw for maximum nutrition You can also dried for concentrated energy.
How does Watermelon affect blood sugar levels?
The glycemic index of 75 creates a rapid spike in blood glucose, requiring careful timing and portion control. This makes it best suited for post-exercise recovery.
When is the best time to eat Watermelon?
Watermelon is best consumed immediately after intense exercise or in small portions combined with protein and fiber to moderate blood sugar response. The high GI makes it particularly beneficial within 30-60 minutes after intense exercise.