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Home » Salads & Dressings » Easy Blueberry Watermelon Salad

Easy Blueberry Watermelon Salad

Posted by: Diabetic Foodie / Gluten-free, Salads & Dressings, Summer, Vegan / July 22, 2015

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Need an easy side dish for summer that won’t heat up the kitchen? How about one your kids will love? This watermelon salad features plump blueberries along with bright hints of citrus and mint. If you can chop and zest a lemon, you can make this salad.

Easy Blueberry Watermelon Salad

Disagreement reigns over whether or not watermelon is a “good” food for people with diabetes to enjoy. To understand the confusion, let’s review the difference between glycemic index and glycemic load.

Glycemic index (GI) is a measure of a food’s carbohydrate quality. GI ranks foods on a scale of 1 to 100 based on how quickly their carbohydrates are absorbed and metabolized in the body or, in other words, how much they impact blood glucose. Foods are considered to be “low GI” if their value is 55 or less.

Glycemic load (GL) takes into account both GI and portion size. Foods are considered to be “low GL” if their value is 10 or less.

Watermelon is low in calories: one cup has approximately 46 calories and 12g carbohydrates. Its GI is considered to be high at 72. However, watermelon’s GL is only 4, which is low. How can this be? Because the GI assumes a portion size equal to 50g of carbohydrates. In watermelon’s case, this would be a serving size of more than 4 cups! This demonstrates the problem of only considering GI when trying to determine whether a food is “good” or “bad” to eat.

I’m not giving up watermelon. How about you?

If you are curious about the GI and GL of more than 100 other foods, check out Harvard’s list.

Recipe Card
Easy Blueberry Watermelon Salad
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Easy Blueberry Watermelon Salad

Fresh blueberries are at their peak in North America in June and July. Watermelon peaks June through August.
Prep Time:15 minutes
Total Time:15 minutes
Author:Adapted from Food Network Magazine
Servings:4
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Ingredients

  • 1 pound watermelon cut into small chunks (about half of a small melon)
  • 1 cup blueberries
  • Kosher salt
  • zest from 1/2 lemon
  • fresh mint chopped (optional)

Instructions

  • Place watermelon and blueberries in a large bowl. Lightly sprinkle with salt. Mix gently enough that you won’t nick the blueberries.
  • Garnish with lemon zest and mint, if desired.

Nutrition Info Per Serving

Nutrition Facts
Easy Blueberry Watermelon Salad
Amount Per Serving (0 g)
Calories 56
% Daily Value*
Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg0%
Sodium 72mg3%
Potassium 156mg4%
Carbohydrates 14g5%
Fiber 1g4%
Sugar 11g12%
Protein 1g2%
Vitamin A 650IU13%
Vitamin C 18.2mg22%
Calcium 10mg1%
Iron 0.4mg2%
Net carbs 13g
* Percent Daily Values are based on a 2000 calorie diet.
Course: Salad, Side Dish
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