Can You Eat Watermelon on a Keto Diet? – Dr. Berg

Who doesn’t love watermelon–but is watermelon keto-friendly?

0:00 Introduction: Can we eat watermelon on keto?
0:10 Watermelon glycemic index
0:26 Watermelon glycemic load
1:11 Is watermelon okay for the keto diet?
1:33 Thanks for watching!

In this video, we’re going to talk about watermelon and the ketogenic diet. Is watermelon allowed on the keto diet? Let’s take a look.

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!

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching. I hope this video explains why it's okay to have a little watermelon on keto. I'll see you in the next video.

[JR-giql]

One fruit I was having a hard time limiting was watermelon especially in this weather! I have been limiting to small quantity so I am relieved. Thanks Dr. Berg! It’s as if you read my mind.

[AugustHawk]

I finally understand the difference between GI and GL. Thank you!

[moietmesguitares]

great video as always . back when i was in africa (Morocco), we only had watermelon during the summer time, each family will consume on average 1 super sized watermelon a day ( if not more ), and no one has complained about gaining any extra kilos at all .

[FemaleNico]

I like how you said ‘Keto Plan’ not ‘Keto Diet’ 😊

[AlanDoubleYou]

Unfortunately I’m the kind type of guy who eats 2 Kilograms of watermelon 🍉 easily 🤓

[disamarie]

I'm so glad that you made this video!
I've seen a lot of people ask this question and end up in a argument.

[JRInTroy]

I appreciate your videos so much! I search the subject I want, plus your name and there is almost always a video with the answer!

[Amarkm]

Please do a video on metabolism and the signs of a low metabolism and how to increase it.

[jeffrailey]

Thank you, Dr. Eric Berg. You are a nutritional mentor to me. Thanks for your perspective on watermelon 🍉. Also, since I’m a boxer (my bodyfat was measured hydrostatically or underwater at 5.9%) and athlete, I can eat watermelon and I still drop weight. I believe the best conclusion is you may or may not eat watermelon based on your metabolism. God bless you and thank you for all your wisdom.
Sincerely,
Jeff “Rattlesnake” Railey
5X Champion Masters Amateur Boxer

[UniqueHollins]

I make sure to only eat small amounts of watermelon. I just can’t give up my watermelon 😂

[justafan]

I had been keto (in ketosis/fat adapted) for approx. 3.5 months when I decided to try an experiment with watermelon. I took a fasted blood ketone reading (had been fasting for approx. 5 hours and 17 minutes after my last meal of the day) and got a reading of 2.7 mmol/L on my meter. Then the next day, approx. 11 hours later, I had my usual breakfast but ate 250g of fresh cut watermelon for lunch. I took a blood ketone reading and a blood glucose reading 1 hour after eating the watermelon. My glucose went up to 101 mg/dL and my ketones went down to 1.0 mmol/L. Then I retested at the end of my day after dinner and before bed and the results were: Glucose still at 101 mg/dL and ketones were 1.4 mmol/L. I learned real quickly that although I LOVE watermelon, for me, it certainly does cause a glucose spike (my average glucose readings are in the 80s) and it does have an effect on my ketones. I wouldn't be afraid to have a very small amount of it on a rare occasion; but, 250g of it, for me, has too much impact and I won't do that again. It's my favorite fruit so it's hard to limit it to just a taste and easier to just avoid it altogether. I think I'll just look for some watermelon extract and have that in water or sparkling water instead. :-P

[christipsy]

Thank you!! I swear this popped up in my feed & i was thinking about it all week..

[kellywilson]

I would like a video on Obstructive Sleep Apnea *and* the plan to naturally get rid of it. Thank you for all you do!

[merl]

Please do a video on your idea on people doing raw vegan diet

[karibgold]

My dear friend has type 1 diabetes. She doesn't think she can eat keto because she says she feels weak when she doesn't eat carbs. Love to see a video about type 1 diabetes and keto.

[marcellamcduffie]

Thank you . Dr. Berg for this video and the chat and I would like to know more about replacement meals thanks in advance and have a fantastic rest of the day.

[ceilconstante]

Great Question!
Was thinking about this just yesterday.
Thank you!

[ramjameson]

Dr. Berg! Bro.. it sounds like you don't really recommend eating watermelon on keto, but you'd rather people not deny themselves of this delicious summertime delight if they can stick to having one small slice 🍉☝😲

[Kickingitwithkeila]

I have have watermelon and pineapple but weight it out! 13 grams or carbs per 100 g of pineapple is worth it if you are active!

[j.r.]

Thanks for all of these educational videos!!