The calories in 1 cup of watermelon aren’t so many. Despite popular belief, watermelon is low in calories and sugar. It can promote weight loss. Eating fruits is good for our health.
How many servings of fruit daily?
According to the 2015-2020 Dietary Guidelines for Americans, we should eat at least 2 cups of fruits daily. Furthermore, you could eat 3-5 servings of fruits per day. 1 cup of watermelon daily is a great option.
It’s important to eat many fruits and vegetables. Researchers have found that in every healthy diet worldwide, people consume many fruits and vegetables.
Also, they found that fruits and vegetables are linked to a reduced risk of many chronic diseases. Moreover, they may protect us against certain types of cancer. Furthermore, fruits and vegetables can promote a healthy body weight.
Another study showed that not eating enough fruits, is the number one dietary reason to disease. Moreover, consuming high amounts of salt is the second-worst eating habit…
What is a serving of watermelon?
We should eat 3-5 servings of fruits daily. But… what’s a serving of watermelon?
One cup of watermelon equals one serving of fruit. One cup of diced watermelon is about 150g.
Moreover, a 1-inch thick wedge of sliced watermelon is also equivalent to two servings. About the 1/16 of a watermelon.
How many calories are in 1 cup of watermelon?
Many people believe that watermelon can make you fat. That’s simply not true. Actually, watermelon is pretty low in calories. According to the USDA, 1 cup of watermelon has only 45 calories.
Most of the calories come from carbs. One cup of watermelon has 11.5 gr of carbs, 0.9 gr of protein, and only 0.2 gr of fat.
How much sugar in 1 cup of watermelon?
Certainly, calories from watermelon come from sugar. But, is really watermelon high in sugars? A cup of watermelon has about 9.4 grams of sugars. Most of the sugar is fructose (5.1 gr). Moreover, watermelon has dextrose (2.4 gr), sucrose (1.8 gr), and maltose (0.1 gr).
This amount of sugar is pretty low actually. For instance, a glass of milk contains about 12g of sugar and just a tiny piece of chocolate contains about 3g of sugar. Watermelon is mainly water. So, we can’t consume too much sugar from it.
Can eating watermelon make you fat?
According to the University of Sydney, watermelon has a Glycemic Index of 72. Any food that has a Glycemic Index higher than 70, is considered that spikes the blood sugar. Also, the insulin levels. But this index isn’t reliable. It doesn’t take into consideration the sugar content of the food.
So, dietitians use the Glycemic Load. Glycemic Load counts the effect of food in blood sugar and the carb content of the food. Consequently, watermelon has a Glycemic Load of 4. This is pretty low. Every food with a Glycemic Load less than 10 is considered that it has a low Glycemic Load.
Therefore, watermelon isn’t high in sugar. Practically, foods with a Glycemic Load less than 10 won’t spike the blood sugar level.
Eat foods that don’t spike in blood sugar, in order, to decrease the risk of diabetes. Also, foods with a low Glycemic Load, such as watermelon, are good for losing weight.
Is watermelon Keto friendly?
Consider, eating 1/2 cup of watermelon if you follow a ketogenic diet.
Most ketogenic diets limit carbs to 50 grams per day. So, 1/2 cup of watermelon is good for you, as it has only 6g of carbs.
How much water is in a cup of watermelon?
A cup of watermelon can hydrate you. It has 140g of water. Watermelon is about 92% water.
Watermelon juice can hydrate you better than tap water
Furthermore, eating watermelon is better than drinking tap water. Watermelon juice is rich in minerals. Therefore, watermelon juice is basically alkalized water.
When we sweat, we lose many of these minerals. So, it’s good for you to drink watermelon juice or eat watermelon. You consume minerals, as well.
Drinking tap water won’t replace these minerals. On the contrary, in cases of extreme sweating, mineral imbalances may happen. For instance, muscle cramps are common among runners. After many runs of extreme sweating, athletes may experience mineral imbalances.
Therefore, it’s good for you to consume fruits and vegetables high in water, especially in the summer.
Cucumber is another great example of food that can hydrate you effectively. Cucumbers are high in water, low in calories, but rich in minerals.
Is watermelon good for losing weight?
If you want to lose weight effortlessly, eat lots of fruits and vegetables. Especially non-starchy vegetables, such as cabbage.
The American Diabetes Association says that a diet rich in non-starchy vegetables is good for you. You can eat at least 3-5 servings per day. Even more…
Moreover, the calorie restriction is important. Fruits and vegetables that have high water content are ideal for losing weight. Watermelon and cucumber are great examples. They can keep you full for a long time. Most noteworthy, they are low in calories.
On the other hand, they’re rich in vitamins and minerals…
Why foods rich in lycopene can help you lose weight?
Watermelon can help you lose weight for another reason. It’s particularly rich in lycopene.
According to many studies, lycopene may help people with (3):
- metabolic syndrome,
- peripheral vascular disease,
- stroke and
- several other cardiovascular disorders.
It seems that lycopene has potent antioxidant and anti-inflammatory properties. Furthermore, lycopene is so powerful that can decrease DNA oxidative damage (1).
A cup of watermelon has 6.9 mg of lycopene.
But what’s the daily recommended lycopene intake? Currently, there isn’t a recommended daily intake for lycopene. However, most studies have reported great health benefits for a daily lycopene intake of 15-30 mg.
In 2005, the average daily intake of lycopene in the United States was about 5.7–10.5 mg per day (2). People consume lycopene mainly from processed tomato products. Tomatoes are good sources of lycopene, as well.
Also, data has shown a positive connection of lycopene intake to reduced waist circumference.
Moreover, lycopene is a powerful antioxidant. Twice more powerful than beta-carotene (3). It can reduce oxidative stress. Furthermore, lycopene reduces protein, lipids, and DNA damage.
Also, lycopene regulates cholesterol levels. Most noteworthy, lycopene has linked to the stimulation of lipolysis in fat cells (3). In other words, it helps in the breakdown of fat tissue.
Common foods rich in lycopene
Tomato and watermelon are particularly rich in lycopene. That’s why researchers have studied them extensively.
Lycopene is a carotenoid that gives fruits their red color.
Besides, tomatoes and watermelon, pink grapefruit, papaya, and guava are rich in lycopene.
Lycopene isn’t vulnerable to heat. So, tomato products are rich in lycopene as well. Ketchup, tomato juice, or tomato sauces are all rich in lycopene.
There is no need to buy expensive lycopene supplements. A healthy plant-based diet along with 1 cup of watermelon or a tomato salad daily is enough.
Studies have proved that whole foods may be more effective than individual compounds for lowering disease risk (2). As a rule of thumb, prefer a whole food plant-based diet than supplements.
Can you gain weight from watermelon?
People avoid eating watermelon because they think it’s bad for weight loss. Is this true? Practically, eating watermelon can’t make you fat. Watermelon is 92% water and it’s pretty low in calories. You should eat more than one whole watermelon to gain weight.
For instance, one whole 7-1/2″ watermelon has only 1360 calories. Furthermore, it has more than 4,100 grams of water.
Should you avoid watermelon?
Watermelon is so tasty that many people eat more than 1 cup per meal.
Avoid eating more than 1 cup of watermelon at night, though. Especially if you go to sleep right after dinner. As a rule of thumb, don’t go to sleep with a full stomach. Most noteworthy, watermelon is diuretic and high in water. Avoid eating it, especially if you hate waking up to go to the bathroom late at night.