However, it is necessary to pay attention to some rules when consuming watermelon, otherwise it can do more harm than good! Acıbadem Bakırköy Hospital Nutrition and Diet Specialist Ezgi Hazal Çelik, drawing attention to the fact that watermelon should not be consumed excessively because it can increase blood sugar rapidly due to its high glycemic index, said, “If you have a disease such as diabetes and insulin resistance, watermelon should be consumed only once a day, not exceeding 200 grams and a maximum of 200 grams per week. Take care to consume 3-4 times,” he says.
ATTENTION TO 6 RULES WHEN CONSUMING WATERMEON!
Nutrition and Diet Specialist Ezgi Hazal Çelik explained the 6 rules that you should pay attention to in order not to risk your health while consuming watermelon; made important suggestions and warnings!
NOT A MAIN MEAL, LET IT BE A DREAM MEAL
Watermelon contains unprocessed, natural sugar. Although most of it consists of water, there are approximately 7 grams of carbohydrates per 100 grams. Because of its high glycemic index, that is, the rate of raising blood sugar, due to the carbohydrates it contains, it can threaten the health of diabetic patients, especially when the ideal portion amount is exceeded. Excessive consumption can also cause fat around the belly and liver due to the carbohydrates it contains. Since the digestive system is also affected due to the fodmap in its content, problems such as bloating and gas can also develop. Nutrition and Diet Specialist Ezgi Hazal Çelik says, “Be careful not to consume watermelon as a main meal, but as a snack, due to the increase in the amount of portion.”
ALWAYS CONSUME PROTEIN WITH IT
Watermelon; Unlike fruits such as apples, pears and bananas, they do not provide long-term satiety, they cause you to feel full for a short time by inflating the stomach. For this reason, consuming a protein source such as cheese or oil seeds such as walnuts, almonds and hazelnuts alongside watermelon will both help you stay full for longer and control the portion of watermelon you consume.
BEWARE OF THE WATERMEON CHEESE DUO
When we say watermelon, the first thing that comes to our minds is ‘cheese’. Because watermelon-cheese is the indispensable pair of snacks in the summer months. Consuming cheese, which is a good protein source, along with watermelon, which does not provide long-term satiety, is also beneficial as it provides satiety by balancing blood sugar, thus providing portion control. But beware! Nutrition and Diet Specialist Ezgi Hazal Çelik warns, “Do not exceed the amount of one serving of low-salt cheese and one serving (approximately 200 grams) of watermelon in the snack, in order not to increase the daily salt consumption.”
DON’T MISS THE SEEDS
Like watermelon, watermelon seeds have many positive effects on health. In addition to vitamins, minerals and oil, it is stated that thanks to the substance called cucurbocitrin, it can help lower blood pressure and cleanse the kidneys. If you cannot consume the seeds raw with watermelon, you can also eat them as nuts after drying.
DON’T PREFER WATERMEON JUICE
Watermelon, which has a high glycemic index and therefore carries the risk of rapidly increasing blood sugar when eaten in large quantities, can cause problems in regulating blood sugar when consumed in the form of fruit juice or smoothie. The reason for this is that the portion amount of watermelon increases when consumed as watermelon juice. In smoothies, both the addition of extra nutrients and the squeezing process are applied, so the portion amount and therefore the calorie content increase. Ezgi Hazal Celik, Nutrition and Dietetic Specialist, says, “Considering that most of the vitamin C and fiber are lost in fruit juice, it will be healthier to consume watermelon as a fruit.”
DO NOT PUT IN THE REFRIGERATOR BEFORE CUT
Keeping the watermelon whole at room temperature helps to increase the amount of antioxidants in its content. Therefore, do not put the watermelon in the refrigerator before it is time to cut it. After cutting, you can keep it covered in the refrigerator for 3-4 days. In order not to spoil, you can crush the watermelons that you can’t finish and turn them into pulp, then freeze them and use them in lemonade recipes.