 Hi guys, this is Dr. Ahmet Ergin. I'm an endocrinologist and diabetes educator and Today I am going to talk to you about Watermelon. Yeah Everybody's favorite. I get this question all the time. Doc, can I eat the watermelon? Everybody loves watermelon Now, can you have it? Of course you can. Who said you cannot? Now before we jump to the video, I want you to fully watch this entire video Now if you do that, it really helps our channel to grow. Share it, like it, whatever you want to do with it But do something about it. All right, so let's get into the video Watermelon Watermelon is tasty. Watermelon has a lot of vitamin A, vitamin B, vitamin C, a lot of antioxidants that protects you from cancer, from heart disease, and you name it It even helps the athletes to perform better So it is the greatest fruit you can have During the summertime. Now when you have diabetes, you're gonna be like, oh, well, that tastes too sweet And I agree. It tastes sweet. That's why people love it. There are good things and bad things about watermelon Now the good thing is the watermelon is 90-95% of water. You have to consume a lot of it to be able to really spark your sugar high. Now for example One cup of watermelon is only going to give you 12 grams of carbohydrates One cup of rice Will give you 45 grams of carbohydrates. You see the difference? So the volume wise, since the volume is full of water, the sugar content although is there It's not super significant Unless you eat a lot of it. Now when we say a lot of it, we are talking about glycemic load, right? Glycemic load is glycemic index times carbohydrates divided by 100. Now glycemic load of Watermelon is low, although glycemic index is high Again the same same thing. Glycemic index is around 70 or 80 for for watermelon, which can spark your blood sugar If you for example made a watermelon juice, right? So you made a watermelon juice And you just chuck it. Now you don't really know how much watermelon you had because it's not in It's not in a real form anymore But if you're when you're eating watermelon in cubes and cuts Then it makes you feel like you're eating a lot, but actually there's not a lot of carb in there. Now another Way of actually reducing the spike in the blood sugar. If you're eating watermelon with healthy fats For example could be avocado at breakfast or maybe a salmon at dinner If you're eating let's say you're eating a very lean dinner and all you eat is a salmon and some very low carb vegetables Yeah, you can have a watermelon That watermelon is not going to believe or not spike your blood sugar as much as If you had the watermelon on an empty stomach Why because the the fat content in the salmon The the healthy fat will slow down the slow down the absorption and then the watermelon will be mixed with all the other foods So it's not going to spike. So Or you can have with other fibers. So Very healthy in summary overall a lot of vitamins and minerals now people who avoid anything and everything That has sugar in it that has carbohydrates in it. They're missing a lot Uh, some people say oh, I eat a candy bar that doesn't spike my blood sugar as high Of course a candy bar is full of unhealthy fat You know when you're eating something fatty, it's not going to spike your blood sugar as fast Well in five six hours instead of the uh, maybe instead of two hours So that doesn't mean that the candy bar is good for you Right, so some people say I'd rather eat sneakers than than a fruit But that's not good. That is what that those sneakers is is the unhealthiest thing that has all the Problems that comes with it that can lead to obesity cancer Inflammation, etc On the other hand with the fruit you are getting all sorts of vitamins and minerals that your body needs to repair itself to function correctly to Prevent the early aging and also most of time help as an antioxidant To prevent further cell damage I hope that helps you guys again My rule of thumb here have one cup of watermelon if you need to have watermelon That's going to give you only 12 to 15 grams of carbs not too much If you exercise if you have room to eat more go for two cups It's okay as long as it doesn't spike your blood sugar Then you should be okay. I hope that helps remember to subscribe remember to share We'll see in the next video guys