Melon: glycemic index, calories, he alth benefits

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Melon is a sweet, outwardly attractive fruit with a special delicate taste. The representative of Asia has useful microelements and vitamins. Natural saccharides are easily absorbed by the body, so its calorie content is low. But melon is contraindicated for diabetics, its glycemic index is quite high. An exotic ripe product is more often consumed fresh. The most popular varieties in Russia are Kolkhoznitsa and Torpedo.

General characteristics of melon

For our compatriots, one of the most popular gourds is melon. The glycemic index, which rises when eating melon, should alert those who suffer from diabetes. For the rest, melon is a storehouse of nutrients. An increase in demand for a product is always natural in the summer. Melon is popular due to its sweet, juicy taste. In the responsible centers of the brainwhen the fruit is consumed, the "hormone of happiness" is produced, which improves mood.

Melon belongs to the pumpkin family, cucumbers are its closest relatives, therefore, it is a vegetable. In botany, the fruit is called pumpkin. It has a different shape, it depends on the variety. It can be cylindrical, spherical. Color - yellow, white, brown, green, often with a pattern or stripes. Inside are seeds, white flesh. Weight can reach 20 kg, but on average the fetus weighs from 2 to 10 kg. Russians have access mainly to the Uzbek melon Torpedo and the Kolkhoznitsa or Kazachka ripening in the middle lane. There is a variety of bitter melon - Mamordika, ripens in tropical conditions.

Benefits of melon for the body

Melon in its composition has 40% water, melon relative watermelon - 90%. It contains proteins, starch, fructose, sucrose, carbohydrates. It consists of dietary fiber. Healing properties are manifested due to the content of phosphorus, iron, magnesium, silicon, calcium, etc. The groups of vitamins are also diverse: C, PP, B1, B2, E, A. The benefits of melon for the body are complex effects. Calcium strengthens bone tissue, it is also necessary for the functioning of the heart and blood vessels. The enzymes contained in the melon promote hematopoiesis, the fetus is useful for anemia. Diuretic properties allow melon to be used in the treatment of the bladder. With regular use of the product, cholesterol is excreted from the body. Silicon, which is here in excess, has a positive effect on the brain, then -to the nervous system. All physiological processes in the body return to normal. Ascorbic acid will help boost immunity, so in the summer you just need to stock up on vitamin C by eating enough melon. Recommended product for patients after surgery, helps restore blood volume.

Contraindications for use

No matter how good this product is, it has certain contraindications, for some people they can be harmful to he alth. As mentioned above, melon is not recommended for those who suffer from diabetes or stomach ulcers. You can include it in the diet (in small quantities) provided that other carbohydrates are excluded from the menu. Melon, which has a glycemic index of 65, dramatically increases blood glucose levels. Easily digestible sugar (pectin) is contained in the product 13%. Nursing mothers are also not recommended to use melon. Mother's milk, which contains melon enzymes, can cause colic in a nursing baby. According to nutritionists, this product cannot be combined with proteins (milk, nuts). In this case, allergic reactions occur, as well as stomach problems. It is better to consume melon raw between meals, not to combine with other products.

Melon: calories and glycemic index

If you compare melon with other products, it is worth saying that its calorie content is very small. However, this product is considered a natural energy drink, as it containsThe composition of quickly digestible sugar, which is called pectin. It is absorbed quickly enough, and this contributes to a sharp jump in blood sugar levels. If we consider the glycemic index of watermelon and melon, then melon wins in this indicator - 65, watermelon has a higher index - 72.

So how many calories are in a melon? First of all, it depends on the variety. In our country, the most common are Torpedo and Kolkhoz Woman. There are no big differences between them, but if you choose a fruit specifically for a diet, then you should know that in 100 grams of the product in Kolkhoznitsa there are 30 calories, while in Torpedo it is 38.

For weight loss, there are many diets that include melon in the diet. Proper adherence allows you to get rid of several kilograms in a week. The main feature of the diet is small but frequent portions. Do not forget that melon has a weak diuretic effect, so do not forget to drink more water (up to 3 liters per day). The essence of this diet is unloading and rest for the entire digestive tract. Knowing the calorie content of melon, everyone can create an individual diet for themselves that suits your body.

Melon Torpedo

Those who chose the melon on the market on their own, probably noticed that the varieties differ from each other in shape, color, and color. The main component, of course, is the pulp itself. The sweetest melon is the Torpedo variety, so its calorie content is higher than that of others, in 100 grams - 38 kcal. If we compare it with 15% kefir, then we can conclude that the lattermuch more caloric. Therefore, Torpedo is classified as a dietary product. Those who follow their figure can safely include it in their diet. The glycemic index of Torpedo melon is 68, people with diabetes should pay attention to this.

Melon Kolkhoz Woman

If you are looking for a melon variety to include in your weight loss diet, then you can safely give preference to Kolkhoznitsa. At the first try, you will immediately be able to determine that this variety is more gentle, does not have such a sugary-sweet taste as Torpedo. Accordingly, the calorie content of the product will be lower: per 100 g - 30 kcal. The glycemic index of Kolkhoznitsa melon is also slightly lower than that of Torpedo, at 65. Diabetics can afford to include Kolkhoznitsa on the menu if they exclude other carbohydrates from the diet.

Things to consider

Let's draw the main conclusions about what you need to consider when eating this sweet juicy fruit so as not to harm your he alth:

• Varieties with reduced sugar content are low in calories, but thanks to pectins - a high glycemic index. The result is a sharp, albeit short-term, increase in blood glucose levels. Patients with type 2 diabetes, with obesity, get a positive effect (weight loss), but there are adverse fluctuations in blood glucose levels. The reason for this is melon, the glycemic index of which is quite high. Worth considering.
• For patients with type 1 diabetes, the use of melon is allowed, but observingthese principles of the diet. The main requirement in this case is that the amount of carbohydrates must fully correspond to the dose of insulin consumed, as well as physical activity.
• For everyone, the use of melon is recommended in the morning. No need to combine it with other products. It causes a sharp stimulation of the intestines. It is best to avoid co-digestion with the rest of the food.
• Record your carb intake in your food diary.

What is the glycemic index (GI)

The glycemic index measures how much your blood glucose levels can rise when you eat certain foods. Who cares about this? Everyone. But especially for those who want to lose weight or suffer from endocrine diseases. The glycemic index determines how quickly the body breaks down carbohydrates into sugars, which we need for energy.

What does the glycemic index say? This indicator is measured from 1 unit to 100. The less carbohydrates in the products, the lower this indicator. Low GI values indicate that the product does not cause fluctuations in blood sugar levels. Average GI values moderately increase glucose levels. High GI readings cause blood sugar spikes, insulin levels rise and the body begins to store fat.

It can be concluded that preference should be given to those products that have lower GI values. From these products, carbohydrates are evenly converted into energy, thenhow high GI carbohydrates are absorbed instantly. If you abuse such products, the body begins to store energy, that is, to store it in body fat.

Glycemic index table

Now let's look at the main list of products with a glycemic index. It will allow you to properly shape your menu.

Low GI foods:

• Kefir - 15.
• Peanuts, various nuts - 15.
• Soya - 16.
• Beans - 19.
• Cranberries, lingonberries, cherries, fructose - 20.
• Dark chocolate, berries - 25.
• Skim milk - 32.
• Low fat yogurt - 33.
• Bran bread - 35.
• Barley bread - 38.
• Buckwheat, oatmeal, dates, gooseberries - 40.
• Spaghetti, pasta, oranges, tangerines - 42.

Medium GI foods:

• Peas, apricots, peaches - 43.
• Kvass, beer - 45.
• Grapes - 46.
• Rice - 47.
• Barley flakes, kiwi, mango - 50.
• Canned beans - 52.
• Buckwheat, oatmeal cookies, oat bran - 55.
• Boiled potatoes - 56.
• Melon - 65.
• Raisins, dried fruits - 67.
• Mashed potatoes, corn, white rice - 70.

High GI Foods:

• Watermelon - 72.
• Wheat bread, french fries - 75.
• Caramel, corn flakes - 80.
• Honey - 88.
• Puffed rice - 94.
• M altose -105.
• Glucose -100.