The melon, also known as Cucumis melo, is a species of Cucumis that has evolved into many cultivated cultivars. The flesh is sweet or soft, with or without musky flavor, and the rind can be smooth, ribbed, wrinkled, or netted. It’s packed with flavor, fiber, water, and nutrients and is easily one of the most potent foods when it comes to health benefits. But is muskmelon good for diabetes? Let’s find out through this article.
Nutritional facts about Muskmelon
Every 100 gms serving of muskmelon contains:
- Dietary Fibre: 0.9 gm
- Fat: 0.2 gm
- Calories: 34
- Protein: 0.8 gm
- Sugar: 7.9 gms
- Carbohydrate: 8.2 gms
Additionally, muskmelon is also high in minerals like manganese, calcium, copper, potassium, iron, magnesium, selenium, zinc, and phosphorus.
It is also a good source of vitamins B, K, D, E, and folate.
Muskmelon and Sugar Levels
Melon has a fairly low glycemic load (GL 4). This means that it is digested slowly, so it releases glucose into the blood very slowly.
Combined with its high water and fiber content and low carbohydrate content, melon is a healthy snack that helps control blood sugar and keep you fuller for longer.
How to consume Muskmelon in Diabetes?
Add melon to your breakfast as it keeps you full and satisfies your midday cravings. It also aids in digestion, and a glass of melon smoothie in the morning can help with constipation. Melon is best eaten between lunch and served as a snack. Because it hydrates the body, you may need it after strenuous exercise to help restore electrolytes.
Is Muskmelon Good For Diabetes?
Muskmelon can certainly be safely added to a diabetic meal plan as the glycemic index, or GI, of the fruit, is 65, which puts it in the medium GI food category and makes it a relatively safer choice for people with diabetes due to its size control the portion they consume.
One cup of diced melon (about 120 grams) per day is the optimal intake for a person with diabetes. However, as someone with type 2 diabetes, it’s important to note that you don’t combine fruit with a meal. It is advised to eat it as a snack instead without adding salt or spices to the melon when you eat it to get the maximum benefit from consuming the fruit.
Benefits of Muskmelon for Diabetes
- It keeps blood pressure under control as it is full of potassium.
- Improves skin health
- Melon is high in vitamin C, which helps maintain healthy skin, blood vessels, bones, and cartilage, among other things.
- Helps in digestion
- Vitamin A helps improve vision and immunity.
- Lowers blood pressure