Nutrition

Is Muskmelon Good For Diabetes? Know Benefits - Sugar.Fit

Reviewed by

Shifa Fathima

Is Muskmelon Good For Diabetes

Watching your diet, or worried about fluctuating blood sugar levels? You might have often wondered: is muskmelon good for a person with diabetes? Muskmelon is the perfect summer fruit, with medium sweetness and a high content of water. Also called cantaloupe, it can be a great addition to a diabetic meal plan. It is rich in potassium, which keeps blood pressure in check. Muskmelon, or kharbuja, is a good source of vitamins that help improve immunity and maintain healthy blood vessels, making it an ideal fruit for maintaining blood sugar levels. Read on to know how this summery fruit can help regulate blood sugar levels.

Nutritional Profile

A thirst-quenching fruit, muskmelon is loaded with vitamins A and C, and potassium. It is also rich in vitamins B1, B6, and K. Muskmelon is full of dietary fibre and minerals like copper and magnesium. It is low in calories, has almost zero fat, and no cholesterol. 

But can a person with diabetes eat muskmelon? While some fruits are not suitable for people monitoring their blood sugar levels, muskmelon is actually helpful in regulating blood sugar levels. A 100-gram serving of muskmelon contains 267 mg potassium, just 8.2 grams of carbohydrates, and 7.9 grams of sugar. This amount of muskmelon contains just 34 calories.

Even though the glycemic index (GI) of muskmelon is 65, putting it in the category of medium-GI foods, its glycemic load (GL) is just 3.14. This allows blood sugar levels to increase very gradually, making it safe for persons with diabetes as well. 

Advantages of Muskmelon for Diabetes

Containing a high amount of fibre and water content, muskmelon keeps you hydrated and satiated for a long period of time. It contains a low amount of carbohydrates, no fat or cholesterol, and is low in sugar and calories. Add to that a low glycemic load, and you have a wonderfully healthy fruit!

The fruit is full of essential nutrients, like magnesium, calcium, and carotenoids. Its high potassium content helps regulate blood pressure, keeping your heart healthy. The fibre in muskmelon is good for digestion, and makes a weight-loss-friendly fruit. It contains no fat, cholesterol, and saturated fats, all of which make it a healthy fruit. 

Muskmelon improves blood-glucose metabolism and reduces oxidative stress on kidneys in persons with diabetes. If you are still grappling with the question ‘can a person with diabetes eat muskmelon,’ the answer is, yes! However, the fruit should be eaten in moderation to avoid an increase in blood sugar levels. 

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Ways to consume Muskmelon for Diabetes

Adding muskmelon to breakfast can keep you feeling full longer. Have a small serving of the fruit in its raw form to complete your daily dietary requirement. Avoid juices, smoothies or desserts made with musk melon, as these can be very high in calories and contain a high amount of sugar. Muskmelon aids digestion, and its seeds can be added to a trail mix, along with healthy nuts like almonds, to create a nutritious snack. 

If you are fond of melons, pick a muskmelon over a watermelon. While watermelon has a high glycemic index, muskmelons have a higher amount of fibre and a low glycemic load, making them the better option. Watermelon is great for people with high blood pressure, since it has low salt content. You can have small quantities of either; combining small portions with healthy fats and proteins to avoid blood sugar spikes. Can a person with diabetes eat muskmelon? If you deal with fluctuating blood sugar levels and are not sure, it is best to go by the advice of your physician. 

Best time to consume Muskmelon for Diabetes

As with any fruit, you can derive the maximum benefit out of muskmelon when you consume it with breakfast. You can also have this fruit as a snack between meals to curb hunger pangs. Muskmelon can also help restore electrolytes and hydrate the body after a workout session. Avoid consuming melons late at night, since it is difficult for the body to process sugars in the fruit later in the day.

Risks of Over Consuming Muskmelon for Diabetes

While muskmelon is high in essential nutrients, the fruit should be consumed with caution. The dietary fibre in a muskmelon, when consumed in large quantities, can cause diarrhoea. It can also lead to symptoms like bloating, constipation, or nausea. 

More importantly, having more than your recommended daily intake of muskmelon can also cause a spike in blood sugar levels. As a general rule, stick to around 1 cup of muskmelon in a day. Depending on your current blood sugar levels, adjust the quantity if you are also consuming other varieties of fruit.

Other Health benefits of Muskmelon

  • Great for the skin and hair: Muskmelon prevents signs of ageing by aiding the regeneration of skin cells. 
  • Immunity boost: It also improves immunity, prevents the growth of cancer cells, and promotes lung health. Vitamin C found in muskmelon aids the formation of white blood cells that help the body battle illnesses.
  • Stress-buster: The fruit promotes the flow of oxygen to the brain. This, in turn, relaxes your nerves and muscles and also relieves insomnia.
  • Cardiovascular health: Muskmelon lowers the risk of heart disease. It contains adenosine, known for its blood-thinning effects, lowering the risk of cardiovascular disease.
  • Prevents kidney stones: With a high water content, muskmelon cleanses the kidneys. Oxykine, a muskmelon extract, has proven to be helpful in curing kidney stones and disorders.

Bottomline

Packed with vitamins and potassium, muskmelon is high in essential nutrients and helps regulate blood pressure. It has almost zero fat, no carbohydrates, and keeps you satiated for a longer period of time with a high fibre and water content. Muskmelon has a low glycemic load, which improves blood-glucose metabolism. Persons with diabetes can eat muskmelon, but should not go overboard as that may cause an increase in blood sugar levels, or other symptoms like bloating, constipation, or nausea. 

Frequently Asked Questions

1. Is muskmelon good for a person with diabetes?

With medium sweetness and high water content, muskmelon can be great for a diabetic meal plan. Rich in potassium, it helps regulate blood pressure, and is a good source of vitamins that help improve immunity and maintain healthy blood vessels, making it an ideal fruit for regulating blood sugar. 

1. Is Muskmelon high in sugar?

No, muskmelon is not high in sugar. It is also low in fats and carbohydrates. However, you should not overeat a muskmelon as that can cause a rise in blood sugar levels.

2. Does Muskmelon Spike Insulin?

Muskmelon has a high glycemic index, but a low glycemic load, which means it does not cause a sudden increase in blood sugar levels.

3. Which Is Better, Watermelon or Muskmelon?

Given a choice, you should pick a muskmelon over a watermelon, which has a higher glycemic index (72 against muskmelon GI of 65). Muskmelons have a higher amount of fibre and a low glycemic load, making them a better option.

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