Acıbadem Bakırköy Hospital Nutrition and Diet Specialist Ezgi Hazal Çelik talked about 6 rules that you should pay attention to in order not to risk your health while consuming watermelon; made recommendations and warnings.
Make it a snack, not a main meal
Watermelon contains unprocessed, natural sugar. Although most of it is water, there are about 100 grams of carbohydrates per 7 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."
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.
Watch out for the watermelon 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."
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.
Do not choose watermelon 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 refrigerate before cutting
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.
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