Watermelon and other fruits are often given a bad reputation when diabetes enters the picture because many fruits have extremely high sugar contents. Some people have even posited that the sweeter the fruit, the more dangerous it is for diabetics, and shy away from anything particularly rich or juicy such as stone fruit or melons.

Happily, the sweetness of fruit should not necessarily dictate whether or not you add it to your list of preferred foods. Because many types of fruit are wonderful sources of fiber and nutrients, their sugar content alone should not be enough to dissuade you. One fruit whose positives outweigh the negatives is watermelon.

What Makes Watermelon So Great?

Long considered a staple of summer eating, watermelon isn’t only a great snack for a family picnic or trip to the swimming pool. As the name “watermelon” suggests, these fruits have a high water content, alongside a decent amount of fiber. A single bite of watermelon will provide you with vitamins A, B, and C, as well as antioxidants and amino acids. Some studies have even suggested that watermelon has a mild laxative effect, which helps keep your bowels active and regulated.

Watermelon’s sugar content is not terribly high per serving size, clocking in at around 20 grams for a 2-cup serving. This means that consuming two entire cups of watermelon still keeps you at half the amount of sugar you’d consume if you were to down your favorite can of soda. The riper the watermelon gets (and consequently, the redder it gets), the higher the concentration of lycopene, the nutrient found in red fruits and vegetables responsible for improving heart health—an area of particular concern for men and women with diabetes.

How Many Watermelon Should You Eat?

As with any food item, overdoing your consumption of watermelon could prove problematic. A 5-cup serving of watermelon, for instance, could give your body an unneeded jump in blood sugar levels. Sticking to a serving size of about 2 cups will provide your body with incredible nutrients without overdosing on sugar.

This serving may be consumed on a daily basis as a part of a heart-healthy diet. Due to watermelon’s status as a heart-friendly, health-friendly fruit, it can be included as a consistent, healthy part of your day. Due to its rich, sweet taste, watermelon can even take the place of your favorite desserts and act as the perfect follow-up to your favorite meal.

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