Watermelon (1 Cup, Diced) and Watermelon (1 Cup, Diced)

Reduce the watermelon portion and eat it slowly; start with about 1 cup diced and check your response before increasing.

Avoid eating watermelon by itself or as juice; whole pieces are preferable and juice can raise glucose faster.

Pair watermelon with a protein- and fat-containing food such as plain Greek yogurt, eggs, cheese, or a small handful of almonds or walnuts.

Have watermelon after a balanced meal containing non-starchy vegetables, protein, and healthy fats rather than on an empty stomach.

Choose a less-ripe watermelon when possible and avoid adding honey, sugar, or sweetened toppings.

Take a 10–20 minute easy walk after eating watermelon to help blunt the rise.