Watermelon has a reputation problem. Plenty of people write it off as “water and sugar.” Dr. Maya Rosman, a scientific advisor to the Plants Board, says that is a myth, and she has listed seven reasons the summer fruit deserves a place on the table.
Less sugar than you think
Despite the sweet taste, watermelon is about 7% sugar. Grapes run to about 16%, a banana about 12% and fresh figs about 16%. Because it is so watery, Rosman says, you can eat a generous amount without the worry that comes with other fruit.
It is light on calories too. A hundred grams has 33, against 45 to 65 for apples, peaches or nectarines. A serving of about 300 grams, or three cups of cubes, comes to roughly a hundred calories.
Her tip for anyone watching blood sugar is to eat it with protein or healthy fat, such as feta, Bulgarian cheese or nuts. The sugar is absorbed more slowly, the glycemic index drops, and you feel full for longer.
Water, skin and fibre
More than 90% of a watermelon is water. Rosman says it counts toward your daily fluids, which helps on hot days or when plain water is a chore.
The same water, plus vitamin C and vitamin A, is behind her skin argument. Vitamin C stimulates collagen, the protein that gives skin its elasticity and firmness. Vitamin A is needed for skin cell regeneration. Together with the fruit’s antioxidants, she says, they help with dryness and skin texture.
Three cups hold about 1.5 to 2 grams of fibre. That gives a moderate feeling of fullness, so you stop at a sensible amount. Rosman compares it to a row of chocolate, which has the same calories as three cups of watermelon but gives no fibre and far less satiety.
Lycopene and the diuretic effect
Lycopene is a red pigment in the carotenoid family and one of nature’s strongest antioxidants. Rosman says watermelon contains even more than tomatoes. She cites a study in Nutrients linking lycopene to a lower risk of some cancers, prostate cancer among them, and another in the American Journal of Clinical Nutrition tying a lycopene-rich diet to a lower risk of cataracts and age-related eye disease.
Watermelon also acts as a mild diuretic. In a study in Biomedicine & Pharmacotherapy, rats that ate it produced more urine. Watermelon juice had a similar effect in mice. Rosman admits there are not enough human studies, though she says many women report less bloating, and she notes that Maimonides wrote of watermelon easing digestion.
Can you drink water afterwards?
Yes. Rosman calls the idea that water after watermelon dilutes the stomach and upsets digestion an old myth with no scientific basis. Stomach acid is very strong, with a pH around 1.5 to 2, and the body simply makes more when it needs to. Drinking water, she adds, helps soften food and supports the movement of the digestive system.
As always, consult your doctor for medical advice.
