Watermelon is an excellent choice for both pre and post-workout snacking among athletes due to its rehydration benefits. This fruit is loaded with water, vitamin C, and antioxidants such as beta-carotene and lycopene. Additionally, ripe watermelon is a great source of dietary fiber, which aids digestion and promotes regularity, preventing constipation.
Tips for Enjoying Watermelon without Causing a Glucose Spike
• Consider limiting your portion to a single slice at a time because it’s a high GI (Glycaemic Index) fruit which can cause a glucose spike.
• Opt for a larger slice of watermelon along with your carb-rich (rice, pasta, potato, etc.) meal, provided you reduce the quantity of the meal.
• Add some lemon juice to the watermelon slice to reduce the glucose spike.
• Add feta cheese, nuts, or pumpkin seeds, making it a perfect snack for mid-morning cravings. The proteins and good fats in cheese and nuts will decrease the glucose spike.
Watermelon has a high Glycaemic Index (GI) of 72 and a low Glycaemic Load (GL) of 2 per 100 Gms. Once you eat watermelon, lycopene is readily available, and its antioxidant property helps prevent chronic conditions. Lycopene delays heart disease by reducing cell damage and maintaining cholesterol levels, ultimately affecting blood sugar. Make these little tweaks and enjoy the delicious fruit!
