Melons
Despite their sweetness, melons are surprisingly blood sugar friendly. This makes them perfect for breakfast, or in a fruit salad or even in salsas. The sugar they contain is quickly converted to glucose, or blood sugar, but melons are mostly made of water (as much as 90%), so they don’t have as much sugar as you would think. Because of their water content, melons are also remarkably low in calories.
Watermelon perfectly illustrates the difference between the glycemic level and the glycemic load. Because the sugar in watermelon is fast acting, it has a sky high glycemic index but since you get very little sugar when you eat a serving of watermelon, it’s glycemic level is low.
The vitamin C in melons (cantaloupes are the real vitamin C specialists) make the best for preventing some of the damage high blood sugar can cause to cell wells, arteries and blood vessels. The potassium in melon’s helps guard against high blood pressure, a real risk for people with diabetes. As one of the richest sources of lycopene (a natural compound that’s close to beta carotene), it may also help keep heart disease away, which is important since heart disease risk and runs high for people with diabetes.
Health Bonus of Melons
Lycopene rich foods such as watermelon may offer protection against certain kinds of cancer, including prostate, breast, endometrial, lung, and colon cancers. The strongest evidence has been regarding prostate cancer. One study of 47,000 men found that those who ate 2 to 4 servings of tomatoes a week had a 26% reduced risk of prostate cancer compare to those who ate none.
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