Health Benefits Of Watermelon
Now that weve established that the sugars found within watermelon are naturally occurring and can be consumed in moderation, the benefits of eating watermelon heavily outweigh any negatives . For starters, the antioxidant responsible for making a watermelon red known as lycopene has been linked to a reduced risk of strokes, and lowering blood pressure. Furthermore, some research shows a link between lycopene found in watermelon and lower rates of cancer.
If you are health conscious youll be happy to know that watermelon is a fat free fruit. Not only is watermelon fat free but it is also made up of 90% water making it a perfect pre or post exercise treat. If you stick to the 3 and 5 guidelines, making watermelon one of your three fruits can fuel your body with vitamins and minerals.
If you consume 1 cup of diced watermelon you are unknowingly replenishing your body with 12.3 mg of vitamin C, vitamin A, calcium, magnesium, phosphorous and folate. Vitamin C found within watermelon has links to reducing asthma, the fiber helps to promote a healthy digestive tract, the high amount of water will keep you hydrated and the vitamin A provides moisture to your skin and hair.
Watermelon Benefits: How Might The Fruit Help Your Health
While the modern-day watermelon has evolved significantly from its original form, its hydrating properties haven’t changed. Watermelon contains about 92 percent water. The Egyptians are said to have placed watermelons in royal tombs to make sure the dead had a source of water, while Hippocrates the Greek father of medicine is said to have prescribed watermelon to treat heatstroke.
The diuretic effects of watermelon can help with excess sodium intake, as well as its potassium content. With 170 mg potassium per 1 cup serving, watermelon is just one of the key foods that can help you achieve a healthy potassium intake. The American Heart Association recommends a total of 4,700 mg potassium per day. Potassium is critical in helping to prevent high blood pressure by aiding the excretion of stored sodium in urine, and it also lessens blood vessel tension.
While noted for beta-carotene, watermelon also contains another carotenoid called lycopene. This naturally occurring chemical is red, and is only present in red-flesh watermelon varieties. Lycopene itself is known for its potential positive effects on high blood pressure, and it may also help ward off heart disease.
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While no one is exactly sure about the true origins of the watermelon, its a fact that this fruit has been prized by generations Americans. Its high water content is refreshing on a hot summer day, and its sweetness rivals that of ice cream and other calorie-rich and processed snacks. This perhaps explains why the watermelon is the most widely consumed melon in the country.
Today, there are more than 200 varieties of watermelon grown in North America, but China is the top producer worldwide. In the U.S., bright-red flesh varieties are the most popular, but watermelon also comes in yellow- and orange-flesh versions.
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When it comes to weight loss, though, watermelon alone wont cut it. Its important to incorporate other fruits and vegetables into your diet over the long term to cut calories while also increasing your intake of important nutrients. Youll want to avoid fad diets that focus on watermelon as the sole food you eat these types of diets may make you lose weight temporarily, but youll only gain it back once you get back to your normal eating habits.
Is The Sugar In Fruit The Same As Added Sugar
Superficially, it could make sense if you were to look at certain fruits’ nutrition labels, they may boast over 20 grams of sugar.
But this sugar isn’t the same as the kind that’s used in candy bars and ice cream. Isabel Smith, MS, RD, CDN, founder of Isabel Smith Nutrition, and New York City-based celebrity dietitian and fitness expert, weighs in: “It’s key to look at added sugars differently than sugar in fruit.”
“In fruit, we’re getting so much more nutrition ,” she adds. Fruit also comes with free-radical-fighting antioxidants, vitamins, minerals, phytochemicals, water, and fiber. This total package is what makes eating fruit so good for you.
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Satisfy That Sweet Tooth
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You’ve heard people tell you countless times to eat your fruits because they are important for your health. But have you ever thought about how much sugar is in the fruits constantly eat? That’s right, the sugar content in fruit is pretty high . Don’t worry, it doesn’t mean you should stop eating them.
Next time you try to cut back on your sugar intake, remember that adding a lot of fruit to your diet might not be the solution. Sure, fruit contains natural sugar while other foods typically have refined sugars. But fruit still contributes to your sugar intake keep eating them, but maybe not as much.
Here’s how the sugar content in your favorite fruits stack up.
Which Is Healthier: Strawberry Or Watermelon
Find out which one should become your go-to summer snack
There’s nothing better than biting into a juicy piece of fruit while you’re sitting on the beach on a hot summer day. We hate to play favorites, but the refreshing pickslike strawberries and watermelonalways find a spot in the cooler.
That’s because strawberries are so perfectly portable and sweet. As for watermelon? You’re might as well be glugging a glass of water, as a majority of the fruit is made of the stuff. But if you had to choose just one, which one should you snack on? Read on to find out.
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Where Does Watermelon Fall On The Glycemic Index
The glycemic index looks at how fast food sugar enters the blood stream. Each food item is given a value between 1 and 100. These values are determined according to how each food compares to a reference item. Sugar or white bread is generally used for reference.
Glycemic load is the combination of the GI and the actual carbohydrate content in a typical serving of food. Its argued that the GL gives a more real-world value of how a specific food can affect blood sugar levels.
People who are managing their diabetes by carbohydrate counting often use this approach. Foods with a low or medium GI are considered less likely to raise your blood sugar levels.
A GI of 55 or less is considered to be low. A GI between 55 and 69 is generally considered to be medium. Anything over 70 is considered to be high.
A GL under 10 is low, 10 to 19 is medium, and 19 and above is considered high.
Watermelon typically has a GI of 72 but a GL of 2 per 100 gram serving. The GL of watermelon is low, and it can be eaten in moderation like all fruit as part of a balanced meal.
Tips For Selecting And Storing Watermelon: Check The Weight And Look At The Rind
Shopping for a watermelon can be challenging because you cant really see the inside of the fruit until you go home and cut it open. But as a rule of thumb, a watermelon should be heavy if one seems lighter than the rest, this could mean it has lost its water content and is spoiled. Depending on its size, a mini-watermelon may weigh as little as 2.5 pounds , while a larger variety can weigh 44 lb or more.
The rind offers other clues to a watermelons overall edibility. First, the watermelon shouldnt have any dents or bruises. No matter what its size, it should also be symmetrically shaped. A healthy watermelon will have a yellow spot on the bottom this is part of the normal ripening process from when the melon grew on the ground.
A whole, uncut watermelon should be left at room temperature until ready to use. Once cut, place any leftover chunks in an airtight container and store in the fridge.
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Best Ways To Eat Watermelon With Type 2 Diabetes
If a person adds watermelon or other fruit to their meal or snack, they should also balance it with nutritious fats and protein. The fat and protein help slow down the absorption of sugar into the bloodstream. This can be helpful for people living with type 2 diabetes who use their eating patterns to control their blood sugar levels.
Like other fruit, it is generally best to eat watermelon without added sugars and in its whole and minimally processed form. However, a person could add it as part of a fruit salad and consume a reasonable portion as part of a larger meal.
However, when eating watermelon, an individual should avoid pairing it with other high GI foods. Instead, they should include it with foods such as nuts, seeds, and other sources of nutritious fat and protein.
The Defeat Diabetes Foundation suggests avoiding watermelon juice because it may have a higher glycemic load than fresh, solid watermelon.
Q: Can Watermelon Help You Lose Weight Is A Watermelon Diet Healthy
A: Eating watermelon may help you lose weight when you swap it for calorie-dense treats and processed foods. Still, watermelon itself doesnt make you shed unwanted pounds. Instead of trying out fad eating plans, such as watermelon diets, try incorporating more fruit like watermelon into a balanced diet that also includes other nutrient-dense foods such as fresh veggies and whole grains.
Which Fruits Have The Least Sugar
These low sugar fruits are tasty options that offer the benefits of eating fruit without the hefty sugar content.
- Avocados. One cup of pureed California avocados boasts a mere 0.69 g of sugar.
- Limes. One fruit has just over a gram of sugar.
- Berries. Raspberries , blackberries , and strawberries are low sugar fruits. Another bonus: Theyre loaded with antioxidantscancer-fighting plant chemicals, says Hartung.
- Plantains. One cup of fried plantains contain 4 g of sugar. If you boil them, it drops to 3g.
- Clementines. One fruit has 7 g of sugar.
- Lemons. One cup has just 5 g.
- Pears. One small Asian pear has 9 g of sugar.
- Watermelon. One cup of watermelon balls has 10 g of sugar.
- Apples. One cup of Granny Smith apples contains just over 10g of sugar.
Is Watermelon Good For You
I mean, it’s a fruit, so yes
Maybe you read somewhere that watermelon is loaded with sugar, and since sugar is bad, you should eat less watermelon. Or maybe you assume that because watermelon tastes so sweet and delicious, there’s no way that watermelon is healthy. With so many different health myths and misconceptions floating around about this beloved summertime fruit, it’s really no wonder that you might be confused about watermelon nutrition. If you’ve ever wondered if watermelon is good for you or not, I’m here to reassure you that watermelon really isn’t bad for your health. After all, it’s a fruit. But if you’re still not convinced, let’s get into the facts, starting with the elephant in the room: the sugar content of watermelon.
Sorry to disappoint the watermelon truthers out there, but watermelon has a relatively low sugar content. A cup of diced watermelon has only 9.42 grams of sugar, according to data from the US Department of Agriculture. A cup of raw grapes has nearly 2.5 times that, and no one thinks that grapes are unhealthy because they’re sweet. The confusion about watermelon’s sugar content comes because it ranks high on the glycemic index, meaning it can have an impact on your blood sugar levels. But that doesn’t mean it’s high in sugar or that it’s bad for you .
So stop worrying about watermelon nutrition and eat the damn fruit.
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Comparing Sugar In Fruit
If you are wondering how much sugar can be found in the fruits that you eat on a daily basis, take a glance over the table below:
|Type of Fruit|
If youre beginning to feel overwhelmed reading about the sugar content found within commonly enjoyed pieces of fruit, remember that the sugar is natural fructose. While natural fructose should be enjoyed in moderation, it is important to understand that a piece of fruit will always be much healthier than a candy bar or lolly that contains processed sugars.
Are There Any Fruits I Should Avoid
Things get dicey when you process, juice, can, or dry fruits. This is because sugar is often added and healthy fibers are removed. Frozen fruit is fine, just make sure it doesnt contain added sweeteners.
Bottom line: if you didnt buy it in the produce aisle, check the label, watch for added sugar, and watch your portions.
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Content Per Typical Serving Size 1 Cup Balls
To give 100% of the RDA, 9.1 servings of the typical serving size 1 cup, balls give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 46.2 kcal, the Protein content is 0.94 g, the Fat content is 0.23 g and the Carbohydrate content is 11.63 g. The percentages are shown below in the sugar chart, for the typical serving of sugar and the related and important nutritional values.
Who Is Harry Styles”watermelon Sugar’ About
Whilst performing his Tiny Desk Concert for NPR in 2020, Harry explained how ‘Watermelon Sugar’ came about, and the meaning behind it.
He said: “Its kind of about that initial I guess euphoria of when you start seeing someone or sleeping with someone or just like being around someone and you have that kind of excitement about them.”
The 27-year-old also revealed the title of the song was chosen when he saw a book with the same title in the room he was recording in.
they added a croissant. what is a croissant ? Its FRENCH. AND WHOS FRENCH? Me. In conclusion watermelon sugar is about me. I will take further questions.
Upon its release, fans quickly took to social media to share their theories on who they think the song is actually about.
Some were convinced it’s about his most recent ex, Camila Rowe, and called out lyric website Genius saying, “WHY DOES GENIUS SAY WATERMELON SUGAR IS ABOUT CAMILLE ROWE”. Another added, “y’all saying watermelon sugar is about camille???? who???? “
However, we see no reference to her on their lyric analysis, but Harry’s French-American ex Camille has been the subject of much speculation throughout the whole album.
A voice recording of the supermodel is even included on track ‘Cherry’ and a fan spotted a croissant on the table in the ‘Watermelon Sugar’ video, which fans took to be a hint about her.
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Which Fruits Are High In Sugar
See our chart of sugar content in fruit
Compare the dried version to a raw fruit and youll be amazed by the difference in sugar content. Dried pears, for instance, contain a whopping 112 g of sugar in one cup. The same amount of raw Bartlett pears contains a fraction of that14g. One cup of packed golden raisins has 108 g of sugar, while the same amount of red or green grapes contain 23 g of sugar.
Diabetics need to count their carbohydrate content at each meal and know the amount of sugar and carbs in the fruits they consume, says Laura Hartung, MA, RD, LDN, CPT. Women diabetics need to limit their carbohydrate intake to 30 to 45g of carbs per meal. Male diabetics need to limit their carb intake to 45 to 60 g of carbs per meal. One cup of mashed banana contains 51 g of carbs, for instance, while a cup of red or green grapes has 27 g.
Tropical fruits pineapple, bananas, and pomegranates also contain higher amounts of sugar, Hartung says. One cup of pineapple, for instance, contains 16 g of sugar while the same amount of banana contains almost 28g. Other foods that top the highest-sugar-conten-in-fruit list: cherries , grapes , mangoes , lychees and passion fruit .
Alternatives To Watermelon: Other Fruits For Diabetes
A person living with diabetes should aim to eat a balanced, nutritious diet consisting of a large proportion of fruits and vegetables.
Although fruits contain natural sugars, a person with diabetes should still monitor their intake to an extent. Often, pairing fruit intake with nutritious fats and proteins is enough to help prevent blood sugar spikes.
People should also be mindful of a fruits position on the GI scale and consider choosing fruits with lower levels of sugar and higher amounts of fiber. In general, they should also avoid sugary beverages, including fruit juices and smoothies.
Fruits that feature a lower GI score and that may have a reduced effect on blood sugar levels include:
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Another Possible Use Of The Fruit: Can Watermelon Help Your Skin
With its water and antioxidants, its easy to see how watermelon does a body good. These attributes can also benefit your skin. Antioxidants help protect skin from free radicals, which can lead to premature aging signs like spots and wrinkles. A study published in August 2015 in Clinical, Cosmetic, and Investigational Dermatology found that increasing intake of dietary water may help improve skin hydration and elasticity, among other benefits.