The scientific name for watermelon is Citrullus lanatus. This sweet and large fruit originates from the southern part of Africa. It is related to pumpkin, cucumber, zucchini, and cantaloupe. Watermelon is nutrient and water-packed, containing only little calories. This fruit is known to be very refreshing. There is also some carb content in this fruit but how many carbs in one cup of watermelon is good enough for you, especially if you are watching your carb content. Watermelon also contains both lycopene and citrulline. Both of which are great plant compounds.
There are several other health benefits connected to watermelon such as improving insulin sensitivity, reducing muscle soreness, and decreasing blood pressure. Most times, watermelon is eaten fresh or can be made into smoothies and juice. It is not uncommon to find people worried about the carb content of this fruit and it is a good cause of concern, so we will first be clarifying the basic things about watermelon offers in terms of carbohydrates.
How Many Carbs In One Cup Of Watermelon And Its Other Nutrition Facts
Watermelon contains 7.5% carbs and 91% water. There is almost no fat or protein in this fruit and it also has very little calorie content.
One cup (152 gms) of watermelon has 12gms of carbs. These carbs are mostly sugar like fructose, sucrose, and glucose. there is also little fiber in it.
Watermelon’s glycemic index is between 72-80 and this is considered to be high. The glycemic index is the measure of the food’s ability to increase the level of blood sugar after a meal. However, watermelon, when served, has low carb so you may not have to worry about its effect on your blood sugar.
Here are some of the nutrients that a cup of 100 grams of watermelon contains:
If you are looking for a good fiber source, not watermelon as it only supplies 0.4gms per 100 grams. But because it has fructose, it is rated high in fermentable short-chain carbohydrates. Consuming high fructose may cause digestive symptoms for people who are not able to digest them fully.
2. Minerals and vitamins
You can get lots of vitamin C from watermelon and other decent minerals and vitamins. Some of which are;
- Vitamin C – An antioxidant that is needed for immune function and skin health
- Potassium – This mineral Is necessary for heart health and controlling blood pressure.
- Copper – Copper is very abundant in most plant foods but usually lacks in the Western diet.
- Vitamin A – Beta carotene is found in the watermelon and they can be turned into vitamin A in your body.
- Vitamin B5 – Another name for this is pantothenic acid which is usually seen in several foods.
3. Plant Compounds
The antioxidants in watermelon are not so great when compared to some other fruits. The good thing is it contains abundant citrulline, amino acid, and lycopene, an antioxidant. Both of which benefit your health.
Citrulline is an amino acid is found in great amounts in watermelon especially in its white rind part that covers the flesh. Your body transforms this citrulline and arginine, an essential amino acid. Both arginine and citrulline play essential roles in nitric oxide synthesis which assists in decreasing blood pressure and causing blood vessels to relax. Arginine has also been found to be vital for several body organs like the liver, lungs, kidneys, reproductive and immune systems. It may also assist in healing wounds.
Research has discovered that the juice extracted from watermelon is a good place to get citrulline and it also increases the level of arginine and citrulline in your blood considerably. You might have to eat about 15 cups of watermelon to get its best arginine effects.
Looks like watermelon is good in many things and this includes supplying fresh lycopene. Lycopene is known to act as an excellent antioxidant which is why it has such a rich red color. As a matter of fact, it is said to supply more lycopene than your tomatoes.
Human research on fresh watermelon is said to be effective at increasing the level of beta carotene and lycopene in the blood. Your body may use some lycopene to produce beta carotene that is then transformed into the A vitamin.
Watermelon Health Benefits
Here are some of the ways watermelon can benefit your health;
Decreases blood pressure
Premature death and chronic disease are often retraced back to increased blood pressure. We already established that a good quantity of citrulline is found in the watermelon and this is transformed into the amino acid, arginine in the body. Both amino acids assist in the production of nitric oxide.
This nitric oxide causes tiny muscles surrounding the blood vessels to dilate and relax. This may cause blood pressure to be reduced. When you supplement watermelon your blood pressure Is reduced and arteries become less stiff like is common for those with elevated blood pressure.
Decreased insulin resistance
The hormone insulin is very important in the body and it helps in controlling blood sugar. What is meant by insulin resistance is that body cells resist insulin effects and this causes an increase in your blood pressure and is associated with type 2 diabetes and metabolic syndrome?
Arginine and watermelon juice helps in reducing insulin resistance, according to some studies.
Possible Adverse Effects
Although a good amount of the population can eat watermelon without any issues, some develop an allergy to it. While some have digestive issues.
However, watermelon induced allergy is not common and is often linked with the syndrome of oral allergy in pollen sensitive individuals. The symptoms for this include itchy throat and mouth, also swelling of mouths, lips, throat, ears, and/or tongue.
You see that more than knowing how many carbs in one cup of watermelon is safe for you, there are several other pieces of information about watermelon that might be useful to you. Still watch your carb intake but maximize other of its benefits too.