Nutrition expert Dr. Yelena Solamatina stated that the main danger of red watermelon lies not in its nitrate content, but in its high sugar content.
According to her, watermelon contains beneficial substances, including potassium, magnesium, and the amino acid citrulline, which aids in muscle recovery. However, it is low in fiber, so sugar is its main component.
She says: "Watermelon is a tricky food. Many people include it in their diet and fast for days, only to end up with the opposite result. The danger lies not in the fiber, but in the types of sugar it contains - sucrose, glucose, and fructose."
The expert warns people with insulin resistance and diabetes to be extremely cautious. Eating watermelon on an empty stomach can cause a sharp rise in blood sugar levels, which, if there is a metabolic disorder, can strain blood vessels.
According to her, excessive fructose consumption poses a particular risk. Because it reaches the liver without the aid of insulin, and when consumed in large quantities, it can contribute to the formation of fatty liver disease and inflammation, even in people who are not overweight.
Solamatina emphasizes that the recommended amount of watermelon varies from person to person. The average daily intake is 150-200 grams, while athletes are allowed around 250 grams. If someone consumes up to 400 grams, it's best to divide the portion into two meals.
The doctor advises eating watermelon as a snack one and a half to two hours after breakfast, not on an empty stomach. She also emphasized the importance of thoroughly removing the outer rind, as nitrates can accumulate near it.
According to her, watermelon is a snack with a high glycemic index. Therefore, people with diabetes, prediabetes, obesity, and liver disease should be very careful about the amount of watermelon they consume.
