Watermelon and Keto
Watermelon is mostly everyone’s favorite fruit because of its juicy and sugary properties. Fruits and vegetables are full of nutrients, but some fruits are unsuitable when you follow a diet plan just because of their sugar content.
Watermelon is the most confusing fruit when it comes to the keto diet. Is it keto friendly? Let’s find out!
Watermelon tastes good and is highly recommended because it’s full of nutrients and easy to digest. But can you have it while following the keto diet? Watermelon has natural sugar and other nutrients that keep your body fit and hydrated.
A ketogenic diet is all about cutting down on carbs intake. You can have foods full of fat and moderate protein, but you can’t take carbs. Since watermelon has natural sugar, people have questions about having it during the ketogenic diet period.
Watermelon is a good choice, even if you follow a ketogenic diet. Why watermelon is keto friendly? Here’s the answer!
Why Watermelon is Keto Friendly
Watermelon has low calories and low carbs. It’s a perfect fruit to have during breakfast, and it is suitable for everyone.
Its 92% water content helps boost your digestion, improve your energy level, and maintain your body’s water level.
Besides this, Watermelon has several other nutrients that help keep your body fit and healthy. It has Vitamin A, Vitamin C, Magnesium, and Potassium. Watermelon is considered the perfect fruit for the skin.
It also contains natural antioxidants that improve the immune system and boost metabolism. People who follow the keto diet should add this low-carb fruit to their diet.
Carbohydrates in Watermelon
Watermelon comes in different shapes and sizes. Here, we have prepared a table that describes how many carbs there are in different quantities of watermelon.
| Quantity | Carbs |
|---|---|
| 100 grams of watermelon | 7.55 |
| 1 cup watermelon diced | 11.6 |
| 1 cup watermelon balls | 11.6 |
| 1 wedge of watermelon | 21.9 |
Source: USDA
Watermelon Nutrition Facts
The nutritional breakdown per 100 grams of watermelon is as follows:
| Nutrient | Nutritional Value |
|---|---|
| Calories | 30 grams |
| Fat | 0.15 grams |
| Protein | 0.61 grams |
| Carbs | 7.55 grams |
| Dietary fiber | 0.4 grams |
| Cholesterol | 0 mg |
| Potassium | 112 mg |
| Sodium | 1 mg |
Source: USDA
Health Benefits of Watermelon
Watermelon is good for your health and fulfills your cravings for tasty food. Most fitness freaks add watermelon to their daily diet because of its health benefits. Here, we have prepared a list of the health benefits of watermelon.
1. Prevents Diseases
Watermelon has disease-fighting antioxidants that prevent your body from contracting diseases. One of the antioxidants found in watermelon fights against cancer cells. It also protects your heart by maintaining the flow of blood.
2. Keeps You Hydrated
As noted above, watermelon contains 92% of water, which makes it the best food to keep you hydrated. When your body’s water weight drops, the electrolyte counts decrease. Watermelon balances the water level in our body and maintains the count of electrolytes.
3. Reduces Weight
If you have gained some extra pounds around your body and want to cut off that fat, then watermelon is there to help you achieve your weight loss goal. Watermelon’s high water content and low carb count keep your body full of energy.
4. Regulates Blood Pressure
Watermelon is considered the best food for regulating blood pressure. Studies have shown it is good for elderly people with high blood pressure. The antioxidants present in watermelon widen arteries that regulate blood pressure.
5. Reduces Inflammation
Watermelon reduces chronic inflammation. With the help of antioxidants, it reduces the risk of attracting diseases. If you take anti-inflammatory food in your diet, you will be free from diseases as anti-inflammatory foods defend against illness.
Are there any risks associated with Watermelon during a Keto-diet?
There is no risk associated with watermelon. However, if you are diabetic, then there are some risks due to its high sugar level. Watermelon is a sugary, juicy fruit not recommended for those with diabetes.
Moreover, watermelon is high in fructose, which is another type of sugar that can be harmful. Fructose increases fat in your liver and also increases uric acid.
Watermelon has low dietary fiber, which can cause constipation and other digestion problems while following a ketogenic diet.
Take Away!
Watermelon is indeed a keto-friendly fruit, but it is full of sugar, so you must take precautions. If you are suffering from any disease, you should consult your doctor before adding it to your diet.
Those following the keto diet should take it in the morning. One can even prepare different recipes with watermelon as one of the ingredients to suit their taste buds while following their diet plan.
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