How much sugar in watermelon?

What's the sugar content of watermelon?

Watermelon is 92% water, and it has only 6.2 g of sugars per 100g. It won’t spike blood sugar, though, as its main sugar type is fructose.

Is sugar bad for health?

Excessive sugar intake has been linked to obesity, type 2 diabetes, metabolic syndrome, inflammatory diseases, and cardiovascular disease. Furthermore, excess sugar consumption may lead to fat accumulation in the liver, decreased insulin sensitivity, and increased uric acid and cholesterol levels.[1]

How much sugar can we eat a day?

The upper recommended daily intake of sugar is up to 5% of total calories. Therefore, people who follow a 2,000 calorie diet better consume no more than 25g of sugar a day. This is extremely difficult to meet, though. Especially, if someone regularly consumes sodas, sweets, and processed products.[2,3]

Moreover, cutting down sugar is pretty difficult because sugar interferes with the reward system of the brain, affecting eating behavior. In other words, sugar causes overeating. Also, excessive sugar causes weight gain because it prevents leptin production. This hormone helps regulate energy balance by inhibiting hunger.[4]

Certainly, eating reasonable amounts of fruits like watermelon isn’t bad for your health. Cutting down extra sugar from sodas, sweets, and processed foods should be your priority.

What’s the sugar content of watermelon?

Watermelon is low in calories, as it’s 92% water. Most calories come from sugars. It contains negligible amounts of protein, fat, fiber, or other carbs.[5]

100 g of watermelon contain 6.2 g of sugars. A cup of watermelon (150 g) contains 9.2 g of sugars, while a large slice of watermelon contains about 18 g of sugars.

How much sugar in watermelon juice?

Keep in mind that commercial watermelon juices, drinks, or cocktails may contain high amounts of added sugars. For instance, an 8 fl oz glass of commercial watermelon juice may contain 20 g of extra added sugars.

You better avoid consuming them. Especially, if you want to lose weight. Extra sugar is bad for our health. It’s just empty calories. Sugar contains no vitamins or minerals.

Moreover, you better consume the whole fruit, instead of fruit juice. Fruits contain dietary fiber as well. Fiber is crucial for good health. High fiber intake appears to significantly lower the risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.[6]

Hence, you better consume whole oranges and apples, instead of orange juice or apple juice. Only lemon juice is particularly low in sugars.

What type of sugars does watermelon consist of?

Watermelon has 3 types of sugar: fructose, glucose, and sucrose. Actually, fructose is about 54% of the total sugar content of watermelon. Glucose is 26% and sucrose in only 20%.

Fructose has to be metabolized by the liver first. In contrast, glucose is instantly available to the body. Thus, watermelon won’t spike blood sugar as much. It has a pretty low Glycemic Index of 48.[7]

Can people with diabetes eat watermelon?

Furthermore, as watermelon is mainly water and contains a small amount of sugar, it has a pretty low Glycemic Load of 7 as well. It means that eating reasonable amounts of watermelon won’t significantly affect blood sugar!

Even people with diabetes could safely consume a serving of watermelon in order to satisfy their sweet tooth. In fact, the American Diabetes Association has listed watermelon as a safe fruit for people with diabetes. Thus, it’s great for dessert.[8]

Certainly, you should consult your physician before start consuming watermelon or any other fruit.

Eat watermelon seeds to decrease glycemic index!

Did you know that you can eat watermelon seeds? Not only they’re edible, but they’ve a superior nutritional value as well.

In contrast to watermelon, watermelon seeds contain no sugars. They’re mainly protein and polyunsaturated fatty acids (healthy kind of fat). Moreover, watermelon seeds are packed with minerals, such as iron, magnesium, phosphorus, zinc, manganese, and potassium!

Therefore, eating watermelon seeds along with watermelon flesh will further lower the total glycemic index of the meal.

Health benefits of watermelon

Watermelon has many health benefits, as it’s particularly high in lycopene. This compound has potent antioxidant properties

Lycopene seems to have therapeutic effects and be beneficial for many diseases, such as cancer, cardiovascular disorders, diabetes, high blood pressure, and macular diseases.[9,10]

Also, watermelon can help us lose weight, as it’s low in calories and keeps us full for a long time. Hence, the best time to eat watermelon is before a high-calorie meal in order to consume fewer total calories.

Besides watermelon, pink grapefruit, guava, papaya, and tomato are by far the richest foods in lycopene.