Mango vs Watermelon: Which Fruit Raises Blood Sugar Faster? Experts Explain
Karachi: With rising heatwave conditions, health experts are urging people to increase fluid intake through seasonal fruits, while also advising caution for diabetic and pre-diabetic individuals regarding blood sugar levels.
Commonly known as the “king of fruits,” mango, and the refreshing watermelon are often debated in terms of their impact on blood glucose. Recent medical research has helped clarify how these fruits affect the body differently.
According to studies published in Current Developments in Nutrition, mango can increase blood sugar levels depending on its ripeness and the quantity consumed. It has a moderate glycemic index and contains relatively higher carbohydrates. However, mango also contains fiber, which slows down glucose absorption in the body, preventing sudden spikes when eaten in moderation or combined with protein- or fiber-rich foods.
On the other hand, watermelon has a very high water content, making it excellent for hydration during hot weather. However, experts note that it has a higher glycemic index, which means it can raise blood sugar levels more quickly, especially when consumed in large quantities or on an empty stomach. Despite this, its glycemic load remains low, meaning moderate portions are generally safe.
Nutritionists recommend that a safe daily intake may include half a large mango or one small mango. For watermelon, only a few slices are advised rather than large servings.
Doctors strongly caution individuals with diabetes or pre-diabetes to monitor portion sizes carefully, as both fruits can affect blood sugar levels. They recommend consulting healthcare professionals for personalized dietary advice.
Experts also suggest consuming fruits with nuts, seeds, or yogurt to balance sugar absorption and avoiding fruit juices, as they lack fiber and cause rapid sugar spikes. Eating fruit on a full stomach or between meals is considered healthier than consuming it on an empty stomach or late at night.
Health specialists conclude that neither fruit is harmful on its own; the key factor is moderation, timing, and balanced dietary habits for maintaining stable blood sugar levels.
