What is the glycemic index of watermelon, and what nutritionists think about it

Watermelon is composed mainly of water and sugars... In the period from mid-August to the end of September, nutritionists recommend consuming watermelon, including for weight loss. Despite the high glycemic index - up to 80 units, its caloric content is low and amounts to 30 kcal per 100 g of pulp.

In the article we will talk about the composition of the berry, consider its useful properties and application features.

The chemical composition of watermelon

Watermelon is 91% water and 6% carbohydrate, and is low in fat (0.1% DV).

It contains little fiber - only 0.4 g per 100 g, but it is famous for its high content of various vitamins and minerals:

1. Vitamin C (13% of the norm). This antioxidant is essential for healthy skin and immune system.
2. Vitamin A (11% of the norm). It has a number of functions: it is important for growth and development, for maintaining the immune system and good vision.
3. Potassium (3% of the norm). This mineral is important for blood pressure control and heart health.
4. Magnesium (2% of the norm). Magnesium ions regulate more than three hundred biochemical reactions in the body as enzymatic cofactors.
5. Copper (2% of the norm). The element takes part in the production of red blood cells. It is important in the synthesis of hemoglobin. Strengthens the walls of blood vessels and capillaries, affects pigmentation, is responsible for the strength of bone tissue.
6. Manganese (2% of the norm). Manganese is essential for the metabolism of cholesterol, carbohydrates, and protein.
7. Vitamin B5 (2% of the norm). He's pantothenic acid. Participates in the synthesis of carbohydrates and fats, plays an important role in maintaining the performance of the digestive tract.
8. Vitamin B6 (2% of the norm). Helps the body produce the "joy" hormone serotonin and norepinephrine, which helps the body cope with stress.
9. Thiamine (2% of the norm). Thiamine plays an important role in the breakdown of carbohydrates from food into nutrients for the body.

The berry contains citrulline and lycopene. The first is transformed in the body into the essential amino acid arginine. Both citrulline and arginine play an important role in the synthesis of nitric oxide, which helps lower blood pressure by dilating and relaxing blood vessels.

Lycopene is a powerful antioxidant that gives watermelon its red color. The body uses lycopene to form beta-carotene, which is then converted to vitamin A.

Reference. Watermelon seeds are a rich source of protein and oil: they contain about 35% protein, 50% oil and 5% dietary fiber.

What is the glycemic index of watermelon

Glycemic index (gi) Is a measure of how quickly food causes blood sugar to rise, and people often wonder what kind of watermelon it has. The indicator is quite high - 72 and even 80, depending on the variety.

But a serving of watermelon (150-200 g) is low in carbohydrates (15.2 g), so eating it will not significantly affect blood sugar levels. The glycemic load per 100 g of product is 6 g of carbohydrates (sugars). By the way, melon has a lower glycemic index than watermelon, but still above average - 65.

Calorie content

Nutrients Per 100g Raw Watermelon:

• calorie content - 30 kcal;
• water - 91%;
• proteins - 0.6 g;
• carbohydrates - 7.6 g (of which sugar - 6.2 g, dietary fiber - 0.4 g);
• fats - 0.2 g.

The watermelon diet is an effective way to lose weight and naturally detoxify the body. Its properties and benefits for weight loss:

• has diuretic and tonic properties;
• low-calorie;
• water source: watermelon contains 90 to 95% water, therefore it is a natural thirst quencher;
• a source of fiber, which has a beneficial effect on metabolism;
• suitable for diabetics because it is low in sugars.

Useful properties of berries

Watermelon is rich in carotenoids, including beta carotene and lycopene - beta carotene helps lower blood pressure and lycopene helps boost immunity.

Cucurbitacin E is a highly oxidized steroid with antioxidant and anti-inflammatory effects.

Watermelon contains citrulline, an amino acid that increases nitric oxide levels in the body. Nitric oxide helps the blood vessels to dilate, which lowers blood pressure. Other vitamins and minerals in watermelon are good for the heart too. These include vitamins A, B6, C, magnesium and potassium.

Reference. Citrulline helps the body deal with DOMS (complex muscle pain).

Inflammation is a key aspect of the immune system's response to injury and infection, but problems arise when inflammation lasts too long and becomes chronic. Watermelon helps reduce inflammation and oxidative damage as it is rich in anti-inflammatory antioxidants like lycopene and vitamin C.

Vitamin C Helps the body produce collagen, a protein that keeps skin supple and hair strong. Vitamin A is essential for healthy skin. Not only does it inhibit free radicals that destroy collagen (the skin's supporting structure) and stimulate vitriol, it also reduces sun sensitivity, providing natural protection against sun-induced redness and pigmentation.

The advantage of watermelon is also that it is one of the few berries, which has a large number of folic acid... It is important for the proper development of organs, for the healthy growth and development of the child, and normalizes the production of red blood cells. Taking folic acid before and during pregnancy prevents serious birth defects in the baby's brain or spine.

Application features

The berry is used in folk medicine and cosmetology.

Watermelon in traditional medicine

Helps with such diseases:

1. Seeds of watermelon - In Chinese traditional medicine, doctors use them as the most powerful remedy for kidney stones. Watermelon seeds are rich in magnesium and potassium.
2. In case of fever, it is recommended to mix crushed berry seeds with hot water. The ratio of the components is 1:10. There are no restrictions on the use of a medicinal drink - it can be sweetened with honey or syrup, given in heat every 2 hours for 3-4 tbsp. l.
3. If you suffer from gout attacks, then it is useful to arrange hunger in 2-3 days, eating only watermelon pulp. Every two hours you need to eat 200-300 g of pulp. This method helps with joint problems.

Watermelon in cosmetology

Watermelon is an excellent skin care product:

1. The acids contained in the berry have exfoliating properties. Combine one glass of blended pulp with sugar. Add lemon juice and store in an airtight container in the refrigerator for no more than a week.
2. For a facelift, whisk 150 g of watermelon pulp and apply to face. Leave the mask on for 10 minutes, then wash off with warm water. Combine mashed watermelon pulp with yogurt if you have oily skin, or banana if you have dry skin.
3. To narrow pores, mix a glass of watermelon juice with crushed mint leaves. Freeze the mixture and rub your face every day before bed. This will have a cooling and soothing effect on your skin.
4. Mix equal amounts of watermelon and cucumber pulp and apply it all over your face and neck. Leave it on for twenty minutes, then wash off. This mask is useful for treating sunburn.

Possible contraindications for use

It is not recommended for people with gastrointestinal tract disorders to consume watermelon - it can cause diarrhea. A direct contraindication is any disease associated with impaired urine outflow:

• congenital malformations of the genitourinary system;
• nephrolithiasis;
• prostate adenoma;
• secondary pyelonephritis due to the occurrence of postoperative adhesive processes.

Due to the fact that the berry contains a lot of cellulose, which takes a long time to digest, it can cause fermentation. Therefore, for patients with typhoid fever, not the pulp is useful, but the strained juice of the berry: flatulence provoked by the pulp can be dangerous. This property can also cause colic in infants, which should be considered while breastfeeding and the introduction of watermelon into the mother's diet.

As for the last trimester of a woman's pregnancy, in this case we are talking about limiting the use of too much watermelon, as this will lead to discomfort and frequent urination.

Conclusion

Due to the high water content (over 90%), the high GI of watermelon does not lead to excessive consumption of carbohydrates.

Its pulp contains many beneficial elements. Antioxidants have a positive effect on all body systems. Watermelon relieves heat and inflammation, supports immunity, stabilizes blood pressure, and improves digestion. The berry is especially useful for kidney diseases - it has diuretic action and cleans well.