Скачать или смотреть 🍉 Can You Eat Watermelon on Keto? (The Truth) 📉

Watermelon on Keto: Does it Spike Insulin?

One of the most frequent questions I get is: "Is watermelon keto-friendly?" It’s a confusing topic because if you look at the charts, you’ll see conflicting data. In this video, I’m clarifying the science behind how watermelon affects your blood sugar and whether it has a place in your Healthy Keto plan.

Glycemic Index vs. Glycemic Load
To understand if a food is "Keto," you have to look at two different metrics:

1. Glycemic Index (GI): This measures how fast a carbohydrate triggers a rise in blood sugar. Watermelon has a high GI (around 72-80), which sounds scary for Keto.

2. Glycemic Load (GL): This takes into account how much of that carb is actually in a serving. Because watermelon is roughly 92% water, a standard serving has a low GL.

3. The "Quantity" Trap: The problem starts with quantity. If you consume multiple slices, the Glycemic Load increases linearly. What was a "safe" snack quickly becomes an insulin-spiking meal that halts ketosis.

Should YOU Eat It?
Metabolic Type A: If you are at your goal weight and have high insulin sensitivity, a small amount of watermelon fits within your 20-50g of net carbs.

Metabolic Type B: If you are struggling with a slow metabolism, belly fat, or Type 2 Diabetes, I recommend avoiding watermelon entirely. In these cases, even the small spike from a high-GI fruit can interfere with your progress.

Stick to nutrient-dense, low-GI fruits like raspberries and blackberries if you need a sweet fix while healing your metabolism.

#WatermelonKeto #DrBergNutrition #GlycemicLoad #InsulinSpike #HealthyKeto #KetoResults #FatBurning #MetabolismHack #KetoFruitRules