Fact checked by Nick Blackmer
Why this matters: Peaches and watermelon can both fit into a blood-sugar-friendly diet, but peaches have more fiber and a lower glycemic index
What you can do: Choose peaches for better blood sugar control, especially if you have prediabetes or diabetes
The payoff: Keeping your glucose levels steadier supports your long-term metabolic health
Peaches and watermelon are both popular—and nutritious—fruits. But three registered dietitians say one fruit is the smarter choice for blood sugar
Peaches are the better pick for blood sugar control, experts agreed
Compared to watermelon, peaches have a lower glycemic index, a measure of how much a given fruit raises blood sugar. Raw peaches have a glycemic index of about 40, while raw watermelon sits around 60, though exact values can vary
The difference may be due to each fruit’s fiber content. A medium-sized peach contains roughly 2.3 grams, compared to 0.6 grams for a cup of diced watermelon
Fiber helps slow digestion and sugar absorption, blunting the blood sugar spike that occurs after eating, explained Laura Isaacson, MS, RD, registered dietitian and senior director of clinical dietetics at Vida Health
Just don’t skip the peach skin—the peel is particularly rich in fiber
While peaches are better for blood sugar, experts said the difference only really matters if you have prediabetes or diabetes
“For most people without diabetes, I wouldn’t overthink this choice,” Brenda Davis, RD, registered dietitian and nutritionist, told HEALTH. “Both are nutritious fruits, and either can fit into a blood-sugar-friendly diet.”
While watermelon’s glycemic index is considered high, its glycemic load—which accounts for portion size—is actually low, thanks to its high water content. “Both [fruits] deliver a modest carbohydrate load and a comparable, mild blood sugar response,” Isaacson added
For further blood sugar support, experts recommend pairing either fruit with protein and healthy fats. “Protein-rich foods like cheese or yogurt as well as healthy fats like nut butters may help slow the glycemic response of these fruits,” Staci Gulbin, MS, RDN, a registered dietitian and medical writer, told HEALTH
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