Does watermelon increase weight

The African Calahari Desert is an indigenous country, but is currently cultivated in many tropical regions of the world. It is believed that the watermelon was first grown 5000 years ago. In Egypt, and then spread to many other places of the world. Currently, China is the first producer of watermelons in the world, followed by Turkey, then the United States, followed by Iran and Korea. Watermelon is an excellent source of antioxidants, especially lycopene, ascorbic acid and citruline, which makes it a functional food that provides many health benefits including the prevention of many chronic diseases, Such as cardiovascular diseases and cancer. [1] Watermelons accuse many of them of causing weight gain, explaining this claim that the melon contains large quantities of sugar, so this article aims to clarify the truth of this claim and talk about the impact of melon on body weight. Dietary structure of the melon The following table shows the nutritional composition of each 100 g of the edible part of the melon: [2] Food Ingredient Value Water 91.45 g Energy 30 Calories Protein 0.61 grams Fat 0.15 grams Carbohydrates 7.55 grams Dietary fiber 0.4 grams Total sugars 6.20 grams Calcium 7 milligrams iron 0.24 milligrams Magnesium 10 mg Phosphorus 11 milligrams of potassium 112 milligrams of sodium 1 milligrams of zinc 0.1 milligrams of vitamin C 8.1 milligrams of thiamins 0.033 mg of riboflavins 0.021 milligrams of niacin 0.178 milligrams of vitamin B 6 0.045 milligrams of folate 3 micrograms of vitamin B 12 0.00 Grams of vitamin A 569 global units, or 28 micrograms of vitamin E (alpha-tocopherol) 0.05 mg of vitamin D 0 global unit of vitamin K 0.1 mg of caffeine 0 mg of cholesterol 0 mg of melon and weight increase The table above shows that watermelon consists of about 90 percent of water, It does not give too many calories; every 100 grams of melon gives 30 calories and about 6.20 grams of sugars. [2] Thus, a portion of watermelon, equivalent to a cuba and a quarter cup of watermelon cubes, weighs about 190 g [3] It gives about 174 grams of water, about 57 calories, and 12 grams of sugar And so it is considered a suitable diet for weight loss diets, because high-content foods contribute to increased satiety and fullness, which contributes to the reduction of other food intake. [4] In addition, melon is a healthy food, Many of the essential nutrients, such as vitamin C and vitamin A, [2] in addition to antioxidants, specifically lycopene, which gives many health benefits. [1] The effect of melon on body weight can be assessed in terms of glycemic index, , Which is known as the effect of food in lifting Blood Cr, so that the person to avoid food with the index Glycemic high to avoid an increase in blood sugar fast and thus high insulin and increase the storage of fat in the body, leading to obesity, and is considered food The glycemic index is high if the index Glycemic is equal to 70 or more. Although the melon has a glycemic index of 80, this assessment is deceptive, because low-carbohydrate melon content makes it difficult to eat the amount of food that is normally evaluated on the basis of the glycemic index, which is equivalent to the amount of food given to 50 g Of the digestible carbohydrates. [5] In the case of melons, about 660 grams should be consumed to obtain 50 grams of carbohydrates, [2] a large amount that is not usually eaten, and therefore can be relied on the so - called Glycemic load (English: Glycemic load) , Which depends on the amount of change in sugar d Which is obtained after eating the common ration taken from a particular diet. The food is low in glasamic load if it is between 1 to 10, medium when it is between 11 to 19 and high when 20 or more. Each 120 g of melon carries a glycemic load of 5 , Which means that its effect in raising the blood sugar level is low, so in this regard also does not consider eating watermelon has an effect that increases the chance of gaining weight. [5] From the above it can be concluded that the melon is far from those accusations that he is accused of causing an increase Weight, and it is considered a suitable diet for loss of diet Weight, and it is also suitable for those who wish to eat sweet food without a lot of calories, and on the contrary get many health benefits, but it should be considered that any food containing calories can contribute to weight gain If consumed in large quantities so that the total calorie intake is greater than the total calories that the body burns daily