Want Watermelon Can Be Eaten In Diets In Small Portions To Become?
Watermelon Can Be Eaten In Diets If you are on a diet, do you have to deprive yourself of eating watermelon? “Nutritionists do not usually discourage the consumption of this fruit. On the other hand, we do try to curb excessive intake, especially on weight loss diets, ”says Jaime Enrique García Rozas, technical specialist in Dietetics and Nutrition at the Official College of Dietitians-Nutritionists of Castilla-La Mancha (Codincam).
It has always been thought that due to having a lot of water, little sugar and few calories, we could eat watermelon in larger quantities. There are people who can get to take 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 receiving more glucose than it actually receives and initiates the mechanisms associated with it, which are to produce more insulin (which will make you more hungry) and, when this increases, the fat cells will begin to store energy (fat). That is why, even if it is low in calories, an excess intake would offset that benefit.
“In weight loss diets it can be consumed in rations of approximately 150 grams. Because of what has been said previously, patients with diabetes can and should take watermelon, without exceeding the ration ”, comments García Rozas.
Speaking about the nutrients of this summer fruit, the Codincam member explains that watermelon is 90 or 95 percent water. For this reason, it provides very few calories, specifically about 25 or 30 kilocalories for every 100 grams of watermelon.We find about 5 or 6 grams of carbohydrates, 0.5 grams of fiber and many other proteins. Very little quantity, if we compare it with other fruits.
In addition, it contains lycopene -a 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.
Advantages for health 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 portions.
It can be consumed in low calorie diets. In addition, people who must control potassium intake can have an ally here, since it is one of the fruits that contributes the least amount. In older people who do not hydrate properly it can also be used, since two slices of watermelon provide the equivalent of a glass of water.
It has diuretic effects, thereby stimulating urine production. The antioxidant lycopene is associated with a lower incidence of cardiovascular and degenerative diseases, in addition to its beneficial action on free radicals. What if you eat the seeds? Watermelon seeds are not usually consumed, although it could be done, just as we eat sunflower seeds, pumpkin seeds, etc.
When Professionals Run Into Problems With Watermelon Can Be Eaten In Diets In Small Portions, This Is What They Do
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 and polyunsaturated fatty acids (fats) (the healthiest), “says García Rozas. The expert acknowledges that some people may experience discomfort during digestion. If we decide to consume them, we should also do so in moderation and very well chewed.
The local origin of the watermelon is still debated, 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, to later continue to China, reaching even to America after the discovery.
There are many varieties of watermelons, which are classified according to different characteristics. Thus, we can classify them by: Skin color: 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 flavor, since it can be more or less sweet.
The thickness of the crust.The quantity and size of its seeds.Many varieties are cultivated in Spain.
Season We can find watermelon in May, although its natural cycle is from June to September. The fruit matures in approximately 30 or 40 days and it is important to collect the ripe watermelon, since outside the plant it will not.
Spain produces some 750 thousand tons of watermelon a year (it is the ninth largest producer in the world), of which it exports approximately a third – some 220 thousand tons (we are the second world exporter after Mexico) -, and we import some 54 thousand tons. 40% of the watermelon consumed in Europe comes from Spain. Germany is the main client of our country.
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 stain of the shell that has been in contact with the earth. This should be yellow, not light green or white. Then we can tap it with the fingers or the palms of the hands 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 in good condition for the longest time. Remember that they are sensitive to cold and heat. Therefore, putting it in very cold or hot places will deteriorate it sooner.