Watermelon on Keto - is it ok?

There are two factors to consider when determining if watermelon is allowed on keto. First, let’s look at the glycemic index. The glycemic index refers to the speed at which your blood sugars are elevated after you eat a particular food. Second, the glycemic load measures the number of carbohydrates in a given food.

A glycemic load of less than ten is on the low side, which is good. Watermelon’s glycemic load is four, but watermelon’s glycemic index is fairly high at 72. If you consume larger amounts of watermelon, the glycemic load multiplies. Eating a small amount of watermelon on a keto diet is okay, as long as you keep it within your net carbs. If your metabolism is slow, you may want to avoid watermelon.

If you have a good metabolism, feel free to enjoy a little watermelon on keto!