how many carbohydrates in a watermelon

Like any fruit and berries, the composition of watermelonmainly represented by carbohydrates. However, due to the abundance of liquid, it is difficult to call this product high-calorie, despite all its sweetness. More details about the composition of watermelon you can find out from this article.

How many carbohydrates are in the watermelon?

Data on the composition of watermelon are very different in different sources. Everything depends on how mellow and sweet the watermelon was: the more delicious, the more caloric.

So, the calorie content of fresh watermelon on 100 g is 38 kcal, and in its composition there are 0.7 g of protein, 0.2 g of fat, 8.8 g of carbohydrates. At the same time, he has a rather high glycemic index: 75 units.

However, the glycemic index is not alwayscharacterizes the carbohydrates in the product, because here on a crowbar weighing 100 g, they are only 8.8. It should be taken into account that the glycemic load per 100 grams of watermelon is only 6.6, which means that even those who suffer from diabetes mellitus can consume this product in limited quantities. But large quantities of watermelon provoke a jump in blood sugar levels.

Focusing on proteins, fats and carbohydrates, watermelon can be included even in the diet for weight loss - but in moderation, no more than 2-3 pieces per day.

Useful substances in watermelon

Refuse watermelon, unless you haveIntolerance, not worth it. This wonderful fruit is full of useful substances. It contains vitamins A, PP, B1, B2, B6, B9, C, E and beta-carotene. Thanks to this, it not only enhances immunity, but also improves metabolism.

In addition to vitamins, watermelon is rich in mineral substances: calcium, magnesium, sodium, iron, phosphorus and potassium.

Watermelon during a diet

Consider the rules for including watermelon in a diet,made on the basis of proper nutrition. Due to the fact that it contains a lot of fruit sugars, it is not in large quantities, and besides this, it is necessary to adhere to the following principles:

  • Eat watermelon until 4 pm - until this time, the metabolism of the body is the most active and easier to process carbohydrates, not allowing them to go to fatty deposits;
  • Watermelon exerts a strong diuretic property and can lead to dehydration of the body, so if you eat it regularly, do not forget to drink plain clean water;
  • including in the diet of watermelon, it is worth to give up other sweets and flour products, so that there are not too many carbohydrates in the diet;
  • Do not eat in the evening, no watermelon, no other sweets and fruits - dinner should consist of non-starchy vegetables and protein (meat, poultry or fish).

Let's consider some examples of the diet made on principles of a healthy food for growing thin with use of a water-melon:

Option 1 (for rapid weight loss)

  1. Breakfast: a portion of oatmeal, 2 slices of watermelon.
  2. The second breakfast: a glass of yogurt.
  3. Lunch: a portion of chicken soup, 2 slices of watermelon.
  4. Afternoon snack: a glass of water with lemon.
  5. Supper: cabbage stewed with beef, a glass of water.

Option 2 (for moderate weight loss)

  1. Breakfast: a couple of boiled eggs, 2 slices of watermelon.
  2. The second breakfast: a glass of water with lemon.
  3. Lunch: buckwheat, stewed with meat.
  4. Afternoon snack: 2 slices of watermelon.
  5. Dinner: fish baked with vegetables.

Option 3 (for unloading after overeating or before holidays)

  1. Breakfast: 2 slices of watermelon, a glass of water.
  2. Second breakfast: 2 slices of watermelon, a glass of water.
  3. Lunch: light vegetable soup.
  4. Afternoon snack: 2 slices of watermelon, a glass of water.
  5. Dinner: a serving of vegetable stew (without corn, beans and potatoes).

Option 4 (for athletes)

watermelon carbohydrates

  1. Breakfast: eggs from two eggs, tea without sugar.
  2. Second breakfast: 2 slices of watermelon, a glass of water.
  3. Lunch: brown rice with chicken breast, a glass of water with lemon.
  4. Snack: half-cups 1.8% cottage cheese with a slice of watermelon, a glass of water.
  5. Dinner: squid or fish with garnish from cabbage or zucchini.

Any of these food options is safe for the body. You can by analogy make a harmonious diet for yourself for every day.