If you are thinking about going on a diet to lose weight or you have been unsuccessful with weight loss in the past, you might be curious which foods you should be eating. Many people like fruit but they are not sure if they should eat it because it has sugar, which may interfere which their weight loss goals. If you like fruit, particularly watermelon, you might want to know if you should incorporate this sweet fruit into your weight loss diet plan.
Watermelon is an Ideal Diet Food
Watermelon is an ideal fruit and an ideal food to support your weight loss goals. This is because watermelon is so low in calories, 1 cup of watermelon is less than 50 calories. While exercise helps, weight loss is a matter of "simple math" and product of consuming less calories than you burn according to the University of Illinois. Watermelon is specifically recommended by the American Council on Exercise for people who want to lose weight. The Centers for Disease Control explains, in order to eat less calories and lose weight, that you should substitute low calorie fruits such as watermelon for high calorie foods. Since watermelon is so sweet, you may find it a convenient substitute for sweet high calorie foods such as ice cream, fruit pies, cookies and candy.
Sugar Concerns
Many dieters avoid fruit because it has sugar. The Joslin Center for Diabetes explains why this is a valid concern. Carbohydrates, especially certain kinds of sugar, can raise your blood sugar levels. When this happens, your body releases insulin to stabilize your blood sugar levels. Insulin release can encourage fat storage. A scale called the "glycemic index" is a reference material that shows the potential effect that certain carbohydrates have on your blood sugar levels. Foods over 70 are thought to raise your blood glucose and insulin levels significantly. Watermelon is ranked at 72, plus or minus 13 points, making it a high glycemic food. This is why many dieters believe watermelon and weight loss do not mix.
Expert Insight
According to Dr. Jonny Bowden, Ph.D. a clinical nutrition specialist and author of the book "The 150 Healthiest Foods on Earth," the glycemic index ranking of 72 is inappropriate and wrongly suggests that watermelon is not a good diet food. Dr. Bowden explains that the "glycemic load" is much more of a significant factor concerning a carbohydrate's effect on your blood sugar levels and weight loss goals. Glycemic load is a measurement that takes into account the glycemic index of a food and how many carbohydrates the food contains in a serving. Watermelon has a glycemic load of 4, which is a very low glycemic load. Dr. Bowden says that you should not worry about watermelon raising your insulin levels and causing fat storage. It is still an ideal weight-loss food.
Water in Watermelon
True to its name, watermelon has very large amounts of water, larger than nearly every fruit that you can eat. This is another reason that it is an ideal weight-loss food. Foods with water can help curb your appetite and keep your feeling "full" for longer. According to Penn State University, water that is consumed from solid food stays in your stomach significantly longer than if you drink water as a beverage. Penn State confirms the connection between "eating" water and losing weight, and considers many fruits to be ideal choices for dieters.
References
- "The 150 Healthiest Foods on Earth"; Dr. Jonny Bowden; 2007
- American Council on Exercise: Do Negative Calorie Foods Really Exist?
- Harvard Medical School: Glycemic index and glycemic load for 100+ foods
- CDC: How to Use Fruits and Vegetables to Manage Your Weight
- University of Illinois: A Diet That Works
- Joslin Diabetes Center: Insulin Action
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