4 excuses to add more melon to your diet

Despite their mouthwatering sweetness, melons are surprisingly blood sugar friendly, making them perfect with breakfast, as snacks, or in fruit salads and even salsas. Here's some reasons (or excuses!) to add melon to your diet.

• Melons are mostly water (as much as 90 percent), so they don't have as much sugar as you'd think.
• Because of their water content, melons are also remarkably low in calories.
• Watermelon are a perfect example of the difference between the glycemic index (GI) and the glycemic load (GL).
• Because the sugar it contains is fast acting, it has a sky-high GI. But since you get very little sugar when you eat a serving of watermelon, its GL is low.

• Melons contain a lot of vitamin C, which can prevent some of the damage high blood sugar can cause to cells, arteries and blood vessels.
• Melons' potassium helps guard against high blood pressure, a real risk of diabetes.
• As one of the richest sources of lycopene, melons may also help keep heart disease at bay. Heart disease risk runs high for people with diabetes.
• Lycopene-rich foods, such as watermelon, may offer protection against certain kinds of cancer, including prostate, breast, endometrial, lung and colon cancers.
• Cantaloupe is rich in beta-carotene. The strongest evidence has been regarding prostate cancer.

• Bitter melon is anything but sweet, but animal research shows that it can lower blood sugar levels as much as some prescription drugs.
• Scientists think bitter melon does this in four ways: by boosting insulin secretion, improving glucose absorption, blocking sugar absorption and hindering the release of glucose from the liver.

• Most people who try bitter melon use supplements. It's very much an acquired taste.
• If you want to eat the melon itself, cut the white fibrous seed core in half and remove the seeds.
• Don't eat the seeds. The red seed covering can be toxic.
• Blanching the melon before cooking will help reduce the bitter flavour. It can then be used in soups or stir-fries.

Low in calories and sugar but big on taste, melons are the perfect treat for people concerned about their blood sugar levels. And if you want to truly unlock the power of melons, try some bitter melon. The taste can be intense, but your body could appreciate the extra nutrients.