It’s one of the simplest pleasures of summer: watermelon, with its bright red flesh, thirst-quenching texture and promise of freshness. We love it in slices, cubes, or even blended into a smoothie. However, behind its appearance as a “healthy” fruit, there is a lesser-known effect on our body — and in particular on our blood sugar levels.
A false friend for blood sugar?
Long considered a slimming ally thanks to its high water content and low calorie content, watermelon is back in force on all tables as soon as the thermometer rises. But recent studies warn that this sweet-tasting and innocent fruit can cause rapid rises in blood sugar levels, sometimes more pronounced than those caused by the white sugar itself.
What for? Because it contains very little fiber and almost no fat or protein — elements that usually slow down the absorption of sugar. The result: once in the mouth, its sugars (glucose + fructose) are absorbed at full speed, causing a rapid metabolic peak, especially in people over 50 years of age or 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. By way of comparison: an apple has a GI of 38, a strawberry 41, and white sugar, around 65.
Concretely? A 150 g serving of watermelon eaten on an empty stomach can cause a greater rise in blood sugar than 50 g of pure sugar. And who says rapid peak also says sudden drop afterwards, with fatigue, cravings and craving for sugar… The famous “yo-yo effect” that we could do without.
How to enjoy it without ruining your blood sugar
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