Today is Watermelon Day The sweet and juicy fruit is a success here in Brazil, probably because it can be found at any time of the year. healthier diet However, precisely because of its sweetness, some people (especially those with diabetes) wonder: what is the glycemic index of watermelon?
Benefits of Watermelon
Watermelon is basically composed of water - about 92% - but it doesn't stop there: it also concentrates good doses of magnesium e potassium Other benefits of the fruit are:
- It strengthens the immune system: This is because these nutrients are the champions in helping the body's health, thanks to the minerals calcium, sodium, iron, magnesium and potassium. immunity They also have other important functions;
- Rich in antioxidants: a vitamin C and carotenoids fight free radicals and prevent premature aging;
- It has anti-inflammatory action: the antioxidants also have the function of regenerating tissues and preventing inflammation;
- It prevents overweight and obesity: is what a research published in The Journal of Nutrition which detected the presence of arginine in watermelon, an amino acid that may help prevent overweight and obesity.
Read also: Watermelon: Benefits of this natural antioxidant
What is the glycemic index of watermelon?
People with diabetes and pre-diabetes are always worrying about the glycemic index (GI) It is nothing more than a number that indicates how fast the carbohydrate in a food reaches the bloodstream and changes the blood glucose (blood sugar level).
In other words, ingredients with low glycemic indexes, such as beans, pears, and oat bran, cause blood glucose to be controlled for longer, delaying the onset of hunger after a meal. Generally, foods are divided into three main categories:
- Low GI: glycemic index less than or equal to 55;
- Medium GI: between 56 and 69;
- High GI: greater than or equal to 70.
Apple and pear, for example, have a low GI (38 both), but what is the glycemic index of watermelon? The value is around 77. This means, then, that it carries a high GI.
But calm down, the number does not mean that people with diabetes should cut fruit out of their menu completely. National Association for Diabetes Care (ANAD) suggests combining watermelon with low GI foods such as plain yogurt, oat bran, and chia and flaxseed. soluble fibers e proteins slow down the digestion of carbohydrates, preventing blood glucose peaks.
Read also: Watermelon Seed: The superfood of the moment