If summer could be defined by a fruit, it would undoubtedly be watermelon. Thirst-quenching, juicy, and naturally sweet, it's characterized by its high water content and good sugar content, but is also appreciated for its refreshing and energizing qualities. A generous slice of this delicious fruit is just what you need after a day at the beach or a workout to recharge and rehydrate. Delicious as it is, simply cut into chunks and enjoyed plain, it becomes exceptional when combined with other sweet and savory ingredients or liqueurs, transformed into sorbets, ice creams, cocktails, and delicious appetizers.
Originally from Africa, specifically the Nile Valley, in the U.S. it is grown primarily in Florida, Georgia, Texas, California and Arizona. It is available, starting with the southern variety, from late June through August. During its peak season, we regularly read many stories about watermelon: it makes you fat, it's high in sugar, it raises blood sugar levels, and much more. In reality, beyond these often unfounded theories, this fruit is a true precision tool for managing a summer diet, thanks to its very specific chemical and physical characteristics.
We talked about it with Dr. Simone Gabrielli, biologist and nutritionist, thanks to whom we will understand the properties and benefits of this extraordinary fruit, how much to eat per day, how and when to include it if you are on a diet and for whom it is not recommended.
Watermelon's Nutritional Properties
A plant belonging to the Cucurbitaceae family, the same as pumpkin and cucumber, watermelon (Citrullus lanatus) is nutritionally one of the least caloric-dense fruits, providing just 16 calories per 100 grams. Water is the most abundant element, making up over 92% of its total weight, providing an immediate and decisive hydrating effect.
Carbohydrates are present in small amounts, about 3-4 grams per 100 grams, in the form of simple sugars (fructose); fiber is contained in modest amounts (about 0.2-0.4 grams), which makes the pulp extremely light. As for minerals, potassium is the predominant mineral, essential for nerve transmission and fluid balance. Its abundance makes it a valuable ally for athletes and in cases of fatigue or drops in blood pressure due to the mugginess and seasonal heat.
Among the vitamins and antioxidants in which it is equally rich, the presence of vitamin C, vitamin A, and, above all, lycopene, the antioxidant pigment responsible for the red color of the pulp, with exceptional anti-inflammatory properties, stands out. It also contains citrulline, an amino acid precursor to arginine, essential for numerous vital processes.
Highly satiating, it also has mild laxative properties (especially the seeds). It's therefore excellent for countering constipation and intestinal transit difficulties.
Watermelon's Benefits
Virtuous and exceptionally healthy, thanks to its good amount of vitamins and minerals, watermelon has numerous benefits. Let's see which ones together.
- Hydroelectrolytic reintegration: the high volume of water, combined with the potassium intake, counteracts the exhaustion and drops in blood pressure typical of sultry climates. It is also an excellent remedy against chronic cramps, especially if you are a great athlete;
- counteracts oxidative stress: the high lycopene content has an antioxidant action at the cellular level, helping to neutralize free radicals within the body;
- tissue trophism: the conversion of beta-carotene into vitamin A supports physiological cell turnover and the maintenance of healthy epithelial tissues;
- support for cardiovascular function: citrulline stimulates the production of nitric oxide, promoting vasodilation and supporting microcirculatory efficiency;
- Weight-conscious: Low in calories yet pleasantly sweet, this fruit is a valuable ally for those on a diet or simply trying to maintain their weight. Satisfying and satisfying, it's best to consume it sparingly (even though it's natural, it still contains sugar) and between meals.
- intestinal aid: with mild laxative properties – especially watermelon seeds – it supports intestinal transit, counteracting any constipation or digestive problems;
- natural diuretic: very rich in water, it is highly draining, therefore it combats water retention and promotes the elimination of excess fluids.
How Much Watermelon Can You Eat Per Day?
In line with standard nutritional recommendations for fresh fruit, the reference portion is 150 grams (clean pulp only, without the peel). "If we weigh a watermelon, it might seem like a very small amount, so, given its very low calorie content and high satiating power due to its water content, as part of a balanced diet, a snack can be around 200-300 grams," explains Gabrielli.
Watermelon is often considered a food to avoid due to its high glycemic index, but let's clarify this aspect. "This parameter, in isolation, is misleading. What determines the body's actual insulin response is the glycemic load, or the actual amount of carbohydrates present in the portion consumed," our expert points out.
The glycemic index measures how quickly a food raises blood sugar, but it doesn't take into account the actual quantity consumed (that's what the glycemic load is for), nor whether we eat this, or other fruits, within a meal or snack, perhaps after vegetables, proteins, and fats, macronutrients that naturally modulate the absorption of sugars.
Because watermelon is composed almost entirely of water, a standard slice contains very few grams of sugar (about 3-5 grams per 100 grams). Consequently, the actual impact on blood sugar levels is minimal and does not pose a problem for healthy, normal-weight individuals.
Furthermore, when we consume fresh fruit, we not only consume sugars, but also fibres, vitamins and mineral salts, micronutrients which, working in synergy with sugars, help to keep blood sugar levels stable.
Watermelon's Contraindications
Watermelon, like all fruit, can be eaten with peace of mind, and its consumption should be considered with caution only in specific clinical conditions. Those with diabetes mellitus or hyperglycemia, due to its high glycemic index, should include it more carefully and implement a few small strategies. "There's no absolute ban, but portion sizes and meal times should be carefully monitored to avoid exceeding the overall glycemic load established by the treatment plan," explains Gabrielli.
Nothing impossible, then, but it's best to calculate the quantities and not overdo it. Even the timing of consumption can make a difference: better as a dessert, for example, and after a meal that includes fiber, protein, and fat; the impact on blood sugar levels will be very different than eating half a kilo alone on an empty stomach.
Even those with digestive problems should significantly reduce their consumption, due to the amount of water it contains, which hinders the digestive action of gastric juices. "If eaten at the end of a large lunch or dinner, watermelon adds a significant amount of liquid and volume that dilutes the gastric juices and increases stomach distension, resulting in a slowing of digestion and a feeling of heaviness," the expert continues.
In these contexts, the most effective strategy consists in moderating the volume of the main meal or reducing the portion of fruit, possibly considering moving its consumption to mid-morning or mid-afternoon as an isolated snack.
In people with irritable bowel syndrome, fiber or certain molecules called FODMAPs, an acronym for "fermentable oligosaccharides, disaccharides, monosaccharides, and polyols," may cause bloating and intestinal pain. In this case, it's best to consult a healthcare professional to determine how to include watermelon in your diet to avoid these problems.
How and When to Eat Watermelon
Some people claim that watermelon eaten after a meal makes you gain weight, and that it's even better to avoid it in the evening due to its simple sugar content. Yet another myth about this fruit, or is there some truth to it? "These claims have no scientific basis," Gabrielli concludes. "The only potential downside to eating it in the evening is its pronounced diuretic properties, which can disrupt sleep by stimulating urination."
If you don't suffer from gastric slowdown or reflux, it can be consumed at any time of day. Furthermore, watermelon is an excellent and safe fruit even during pregnancy: it is a useful aid in countering dehydration, edema in the lower limbs (thanks to the draining effect of potassium), and the onset of muscle cramps.
"The fundamental precaution lies in hygiene: the outer peel must be washed thoroughly before cutting to prevent the knife from transferring any bacterial contamination from the soil to the internal pulp," the nutritionist points out.
The best way to consume this delicious summer fruit is definitely chilled, but not freezing—we recommend taking it out of the refrigerator at least ten minutes before serving—cut into slices or cubes, or mixed with other fruits in a colorful fruit salad or a delicious skewer. Its sweet, juicy, and sugary pulp also lends itself to refreshing drinks like fruit juices, smoothies, or flavored waters; traditional Sicilian desserts like the famous melon jelly, or enveloping creamy treats like mousses, sorbets, ice creams, and popsicles.
It's at its best in savory dishes and paired with fresh, savory cheeses, such as Greek feta or goat cheese, with raw fish, served as carpaccio or tartare, grilled white meats, or top-quality local cured meats. Blended with tomatoes, cucumbers, and onions and served chilled in small, individual bowls, it becomes an irresistible gazpacho for an aperitif with friends. And, as a no-waste-anything approach, even the seeds and rind of watermelon can be reused to make delicious snacks and healthy, waste-free preserves.
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