Not just full of water
Watermelon is an excellent source of vitamin C, but what makes it a standout among fruits is its lycopene-a red pigment most famously found in tomatoes and closely related to beta-carotene. Gram for gram, red-fleshed watermelons actually provide more lycopene than tomatoes. Lycopene is an antioxidant and has attracted the interest of researchers due to its apparent importance in heart health: In some research, a high dietary intake of lycopene has been associated with a lower risk of heart attack and heart failure, and low blood levels of lycopene have been linked to increased risks of high blood pressure, stroke, heart attack, and death from any cause. However, more studies are needed to confirm lycopene's role in reducing the risk of heart-related health conditions.
In addition to vitamin C and lycopene, watermelons contain beta-carotene, other carotenoids, and phenolic antioxidant compounds called flavonoids.
Go for red
Since diabetes increases the risk of cardiovascular problems, including lycopene-rich watermelon in your diet is a good addition to an overall balanced diet. Watermelon is easy to enjoy: A wedge of watermelon makes an easy and refreshing dessert, and chunks of watermelon can be a delicious addition to a savory salad. Choose watermelons with flesh that is the deepest red-red-fleshed watermelons have more lycopene than the yellow and orange varieties.
(Diabetes Care 2016;39:S1-S109)