Blood Sugar: This Summer Fruit We Love So Much Raises Blood Sugar Levels Faster Than Pure Sugar

 

It’s one of summer’s simplest pleasures: watermelon, with its vibrant red flesh, thirst-quenching texture, and promise of freshness. We love it sliced, cubed, or even blended into a smoothie. Yet, behind its “healthy” appearance, lies a lesser-known effect on our bodies—particularly on our blood sugar levels.

A false friend for blood sugar?

Long considered a slimming aid thanks to its high water content and low calorie content, watermelon is making a strong comeback on every table as soon as the thermometer rises. But recent studies warn: this fruit with its sweet and innocent taste can cause  rapid increases in blood sugar levels , sometimes more marked than those caused by white sugar itself.

Why? Because it contains very little fiber and almost no fat or protein—components that usually slow down the absorption of sugar. As a result, once in the mouth, its sugars (glucose + fructose) are absorbed at high speed, causing a  rapid metabolic spike , especially in people over 50 or those with  insulin sensitivity .

A surprising glycemic index

The glycemic index (GI) of watermelon varies between  72 and 80 , depending on the variety, which places it  among the fruits with a high GI . For comparison: an apple has a GI of 38, a strawberry 41, and white sugar, around 65.

Concretely? A 150g portion  of watermelon eaten on an empty stomach can cause a greater  rise in blood sugar  than 50g of pure sugar . And a rapid spike also means a sudden drop afterwards, resulting in  fatigue, hunger pangs, and sugar cravings…  The famous “yo-yo effect” that we could do without.

How to enjoy it without ruining your blood sugar

Watermelon isn’t your enemy. But like all foods high in fast-acting sugars, it requires a bit of strategy. Here’s how to incorporate it into your diet without upsetting your blood sugar levels:

• Avoid consuming it on an empty stomach  : an empty stomach accentuates the “express peak” effect.
• Combine it with a source of protein or good fats  : plain yogurt, a few almonds, a spoonful of cottage cheese.
• Stay moderate  : 100 to 150 g is more than enough to refresh yourself without excess.
• Choose watermelon at the end of a meal , not as a standalone snack.
• Alternate with low GI fruits  : kiwi, apple, raspberry, orange, etc. to vary the pleasures gently.

Key Takeaways
Watermelon isn’t something to be banned from—far from it! But it should be enjoyed in moderation and with care, especially if you’re monitoring your blood sugar or experience a drop in energy after meals. Because yes, a fruit can be hydrating while also causing a roller-coaster effect in your body.