Watermelon can be eaten in diets in small portions

If you are on a diet, do you have to deprive yourself of eating watermelon?

Nutritionists do not usually advise against the consumption of this fruit. On the other hand, we do try to curb excessive intake, especially in weight loss diets, says Jaime Enrique García Rozas, a specialist in Dietetics and Nutrition of the Official College of Dietitians-Nutritionists of Castilla-La Mancha (Codincam).

It has always been thought that by having a lot of water, low sugar and low calories, we could drink watermelon in larger quantities. There are people who can get a quarter and even half a watermelon. This is excessive and could be counterproductive, says the expert.

Watermelon has a high glycemic index. That is, when we eat it, our metabolism responds as if it received more glucose than it actually receives and initiates the mechanisms associated with it, which are to produce more insulin (which will give more hunger) and, when it rises, the fat cells will begin to store energy (fat). That is why, even if it has few calories, an excess intake would offset that benefit.

“In slimming diets can be consumed in rations of approximately 150 grams. Because of the above, patients with diabetes can and should drink watermelon, without exceeding the ration, ”says García Rozas.

Watermelon Nutrients

When talking about the nutrients of this summer fruit, the Codincam member explains that watermelon is in 90 or 95 percent water. For that reason, it provides very few calories, specifically about 25 or 30 kilocalories per 100 grams of watermelon.

We find about 5 or 6 grams of carbohydrates, 0.5 grams of fiber and many other proteins. Very little, if we compare it with other fruits.

In addition, it contains lycopene - carotenoid antioxidant also present in tomatoes - in appreciable amounts (more than 4,500 micrograms), provides acceptable levels of lutein (about 75 micrograms) and vitamin C.

Health benefits of watermelon 

The dietitian-nutritionist lists, below, the health benefits of watermelon:

Due to its high water content and low caloric intake, it is an ideal fruit for consumption in adequate rations.

It can be consumed in hypocaloric diets. In addition, people who must control potassium intake can have an ally here, as it is one of the fruits that brings less amount.

In older people who do not hydrate conveniently it can also be used, since two slices of watermelon provide the equivalent of a glass of water.

It has diuretic effects, which stimulates urine production.

The antioxidant lycopene is related to a lower incidence of degenerative and cardiovascular diseases, in addition to its beneficial action on free radicals.

What if you eat the watermelon seeds?

Watermelon seeds are not usually consumed, although it could be done, just like we eat sunflower seeds, pumpkin seeds, etc.

“The virtues of whole seeds are well known. They are a good source of energy, they contain a lot of fiber, they are rich in minerals, antioxidants and mono (polyunsaturated) fatty acids (fats), ”says García Rozas.

The expert recognizes that some people may cause discomfort during digestion. If we decide to consume them, we must also do so in moderation and very well chewed.

Learn a little more about watermelon

The origins of watermelon 

The local origin of the watermelon is still discussed, but it is known that it began to be cultivated in Africa, most likely on the banks of the Nile River. From there, it was taken to Europe, India and the Middle East, and then continued to China, even reaching to America after the discovery.

Types of watermelon 

There are many varieties of watermelons, which are classified according to different characteristics. Thus, we can classify them by:

• Skin color: it can range from light green to dark green. They can be smooth or have darker or lighter bands on the skin.

• The size of the fruit.

• The shape (spherical or ovoid).

• The taste, since it can be more or less sweet.

• The thickness of the crust.

• The quantity and size of its seeds.

Season of watermelon

We can find watermelon in May, although its natural cycle is from June to September. The fruit ripens in about 30 or 40 days and it is important to collect the ripe watermelon, since outside the plant it will not.

Consumption

Spain produces about 750 thousand tons of watermelon a year (it is the ninth largest producer in the world), of which it exports approximately one third - about 220 thousand tons (we are the second world exporter after Mexico) - and we import about 54 thousand tons.

40% of the watermelon consumed in Europe comes from Spain. Germany is the main customer of our country.

How we choose a good watermelon

There are a number of keys to keep in mind to be successful when choosing a juicy and ripe watermelon. First we will look at the spot of the shell that has been in contact with the earth. This should be yellow, not light green or white.

Then we can hit it with fingers or palms and it should sound hollow.

It is important to keep the watermelon at about 7 degrees, or maximum 10. This is the temperature range in which it will remain for a longer time in good condition. Remember that they are sensitive to cold and heat. Therefore, putting it in very cold or hot places will deteriorate it before.