In salads, with ham or even in the form of granite … The melon is a very appreciated fruit in summer. But when we have diabetes, he can scare. How then to integrate it into a suitable diet, without brutally increase his blood sugar? Dr. Gérald Kierzek, medical director of True Medical, enlightens us.
Glycemic index (GI) and glycemic load (CG): a total “not so alarming”!
From a glycemic point of view, the melon is not as problematic as you might think.
“Its glycemic index (IG) is moderate: around 65 for a well mature Cantaloup – which remains lower than that of watermelon (75), but above the apple (38). However, its glycemic load (CG), which reflects its real impact on blood sugar as a function of the portion, is low: about 4.5 for 100 g, because the melon is very rich in water. reasonable, about 150 g (which corresponds to an eighth of melon), therefore has a limited effect on blood sugar “, says Dr. Gérald Kierzek.
Key nutrients for diabetics
On the nutritional level, the melon offers significant assets for people with diabetes.
“”It is rich in water (almost 90 %), which promotes satiety and hydration. It also contains fibers (about 0.9 g/100 g), which slow down the absorption of sugars. On the micronutrient side, it provides vitamin C to antioxidant effects, vitamin B6 useful for glucose metabolism, as well as beta-carotene, which could contribute to the prevention of certain complications of diabetes. The potassium it contains also helps maintain good blood pressure “, assures the doctor.
Compared to other fruits, the melon is sometimes more sweet in taste, but not necessarily in carbohydrates. “It contains for example less than an apple. Its higher IG nevertheless requires a certain vigilance, especially on the size of the portions”, specifies the expert.
Melon: How to consume it without risk?
It can be associated with a source of protein or good fats to limit the glycemic impact: “A few pieces of melon with 0 %cottage cheese, accompanied by a small handful of almonds or nuts”, advocates the expert. “Also choose a mature melon at a timely, because a too mature melon has a higher IG. It is better to avoid consuming it in juice, because the absence of fibers promotes a very rapid absorption of sugars”, underlines the medical director of True Medical.
Finally, it is better not to consume the famous melon after a meal rich in carbohydrates (like pasta or rice), “Because he could then cause a glycemic peak”, warns the doctor.
In conclusion: yes to the melon, but in moderation
As you can see, the melon has its place in the diet of a diabetic person, provided you are consumed in moderation. So be sure to:
- Respect portions. “”A reasonable portion corresponds to 150 g of melon, or about 12 g of carbohydrates “;
- Choose the right time. “The melon must be consumed in the form of a snack, accompanied by a few oilseeds, or at the beginning of a meal with a source of protein”;
- Monitor your blood sugar. “”It may be useful to measure your blood sugar two hours after ingestion to adjust the quantities if necessary. “
“Without making a daily dessert, the melon remains a reasoned summer pleasure that it would be a shame to ban without reason”, concludes the medical director of True Medical.