Here are 6 rules to follow when eating watermelon.

6 Rules to Follow When Consuming Watermelon It supports healthy digestive system function… It helps protect against heart disease and cancer… It plays important functions for kidney and skin health… It fights insomnia… Watermelon, one of the favorite fruits of the summer months for its flavor and high water content, brings health to our tables thanks to being rich in vitamins A and C, minerals such as potassium, magnesium and calcium, as well as lycopene.

It can cause more harm than good!

Acıbadem Bakırköy Hospital Nutrition and Dietitian Specialist Ezgi Hazal Çelik noted that watermelon should not be consumed excessively because its high glycemic index can rapidly increase blood sugar, and continued as follows: "If you have a disease such as diabetes and insulin resistance, make sure to consume watermelon only once a day, not exceeding 200 grams, and at most 3-4 times a week."

Acıbadem Bakırköy Hospital Nutrition and Dietitian Specialist Ezgi Hazal Çelik explained 6 rules to follow when consuming watermelon to avoid risking your health; drawing attention to important recommendations and warnings.

 

It should be a snack, not a main meal

Watermelon contains unprocessed, natural sugar in its structure. Although a large portion of it is water, approximately 100 grams contains about 7 grams of carbohydrates. Because of the carbohydrates in its content, its glycemic index—that is, the speed of raising blood sugar—is high, so when the ideal portion size is exceeded, it can especially threaten the health of diabetic patients. Excessive consumption can cause fat accumulation around the abdomen and in the liver due to the carbohydrates it contains. Again, due to the fodmap in its content, the digestive system is also affected, so problems such as bloating and gas can develop. Nutrition and Dietitian Specialist Ezgi Hazal Çelik stated, "Make sure to consume watermelon as a snack rather than as a main meal due to increased portion sizes."  

Always consume it with protein

Watermelon, unlike fruits such as apples, pears and bananas, does not provide long-lasting satiety; it fills your stomach and leads to short-term fullness. For this reason, consuming a protein source such as cheese or fatty seeds such as walnuts, almonds and hazelnuts along with watermelon will help you stay full for a longer period and help keep your watermelon portion under control.  

Be careful with the watermelon-cheese combination!

When watermelon is mentioned, almost all of us first think of 'cheese'. This is because watermelon-cheese forms an indispensable snack pairing during the summer months. Consuming cheese, a good protein source, along with watermelon, which does not provide long-lasting satiety, balances blood sugar and provides satiety, thus portion control, making it also beneficial. But be careful! Nutrition and Dietitian Specialist Ezgi Hazal Çelik warned, "To prevent increased daily salt consumption, do not exceed one portion of low-salt cheese with one portion (approximately 200 grams) of watermelon as a snack."  

Do not discard the seeds

Watermelon seeds have many positive health effects like watermelon itself. It is noted that thanks to a substance called cucurbocitrin contained in seeds, as well as vitamins, minerals and fat, it can help reduce blood pressure and assist in cleansing the kidneys. If you cannot eat watermelon seeds raw together with watermelon, you can eat them as dried nuts after drying.  

Avoid the juice

Watermelon, which has a high glycemic index and thus carries the risk of rapidly raising blood sugar when consumed in large quantities, can cause problems in blood sugar regulation when consumed as juice or smoothie. The reason for this is that when watermelon is consumed as juice, the portion amount of watermelon increases. In smoothies, since both extra other nutrients are added and a juicing process is applied, the portion size and thus the calorie content increases. Nutrition and Dietitian Specialist Ezgi Hazal Çelik explained, "Considering that a large portion of vitamin C and fiber is lost in fruit juice, consuming watermelon in fruit form would be healthier."  

Do not refrigerate before cutting

Keeping watermelon whole at room temperature benefits the increase of antioxidants in its content. For this reason, do not place watermelon in the refrigerator before it is time to cut it. After cutting, you can store it in the refrigerator covered for 3-4 days. To prevent spoilage, you can puree the watermelon you cannot finish, freeze it, and use it in lemonade recipes.