When the warmth of summer season kicks in, few issues are extra refreshing than biting right into a slice of recent fruit, like watermelon and pineapple.
Each of those fruits are full of vitamins and plant compounds that assist general well being. Nevertheless, since fruit is excessive in carbohydrates, you might marvel if snacking on watermelon and pineapple is your best option for blood sugar management.
Hold studying to dive into the dietary advantages and glycemic influence of watermelon and pineapple that can assist you make the neatest choose for summer season snacking.
First issues first, recent fruit can match right into a wholesome, blood sugar-friendly food regimen, irrespective of if in case you have diabetes or not.
Nevertheless, some fruits influence blood sugar greater than others.
A 2025 research discovered that recent watermelon had a GI of fifty and a GL of 5.6, whereas pineapple had a GI of 66 and a GL of 8.6. Which means each fruits have a low GL, which is taken into account to be a extra correct illustration of how meals impacts blood sugar.
The GL of pineapple is barely greater than watermelon, that means watermelon has much less of an influence on blood sugar.
Nevertheless, each fruits might be included in a wholesome, blood sugar-friendly food regimen when eaten moderately. Consuming massive servings of watermelon or pineapple could have a extra important influence in your blood sugar.
Right here’s how a cup of watermelon and a cup of pineapple examine.
Nutrient
Watermelon (152 g)
Pineapple (165 g)
Energy
46
82.5
Complete Carbs
11.5 g
21.6 g
Dietary Fiber
0.6 g
2.3 g
Complete Sugars
9.4 g
16.3 g
Glycemic Index (GI)
50
66
Glycemic Load (GL)
5.6
8.6
Vitamin C
12.3 mg, or 13.7% of the Every day Worth (DV)
79 mg, or 88% of the DV
Copper
0.06 mg, or 7% of the DV
0.18 mg, or 20% of the DV
Manganese
0.06 mg, or 2.6 % of the DV
1.53 mg, or 67% of the DV
Watermelon is decrease in complete carbs and sugar than pineapple, which is why it has a decrease GL and fewer of an influence on blood sugar.
Nevertheless, pineapple is greater in fiber and several other nutritional vitamins and minerals, reminiscent of vitamin C, copper, and manganese. Vitamin C acts as a robust antioxidant, helps immune operate, aids in collagen manufacturing, and helps with iron absorption.
Pineapple and watermelon are additionally excessive in protecting plant compounds. Pineapple comprises phenolic antioxidants, like gallic acid and ferulic acid, whereas watermelon gives lycopene and beta-carotene. Consuming meals wealthy in antioxidants can assist general well being and defend towards a number of well being circumstances, like sure cancers.
Whilst you can get pleasure from watermelon and pineapple whereas sustaining optimum blood sugar management, there are a couple of methods to make high-carb meals, like fruit, extra blood sugar-friendly.
Listed here are a couple of tips about the best way to eat watermelon and pineapple with out spiking blood sugar.
Pair them with high-protein meals: Protein slows digestion, which might stop post-meal blood sugar spikes and maintain blood sugar ranges secure all through the day. Pair watermelon and pineapple with high-protein meals, like Greek yogurt and cottage cheese, for a blood sugar-friendly snack.
Select recent or frozen fruit: For the very best blood sugar management, select recent or frozen fruit and restrict your consumption of sweetened fruit merchandise, like fruit canned in syrup and sweetened dried fruit.
Select entire fruit over juice: Although 100% juice is nutritious, it’s a lot greater in carbs and decrease in fiber than recent fruit and can subsequently have a better influence on blood sugar.
Devour fruit moderately: Whereas watermelon and pineapple have a low GL when consumed in regular parts, consuming massive quantities of those fruits could have a better influence on blood sugar.
Along with the following pointers, it’s important to observe an general nutritious food regimen excessive in blood sugar-regulating meals, reminiscent of protein, fiber, and micronutrients that play necessary roles in blood sugar management, like magnesium.
As an alternative of specializing in particular person meals, zoom out and have a look at your food regimen as a complete, together with the macronutrient composition of your meals and your consumption of meals identified to assist wholesome blood sugar regulation, reminiscent of meals excessive in fiber and protein.
Watermelon and pineapple are nutritious fruits that may match right into a wholesome, blood sugar-friendly food regimen.
Whereas watermelon has a barely decrease influence on blood sugar, each of those fruits might be loved moderately whereas sustaining wholesome blood sugar ranges.
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