KOMPAS.com – Watermelon is rich in healthy vitamins, minerals and antioxidants that support a balanced, fat-free diet.
According to Ministry of HealthWatermelon is a fruit with a high water content, which reaches 92 percent, which can help prevent dehydration.
The fruit with the scientific name Citrullus lanatus is also lined up as a very good source of vitamins A, B6 and C.
Not only that, reported by NDTV, watermelon contains potassium and beneficial vegetable chemicals, such as lycopene and citrulline.
The fiber content also makes this fruit, which is identical to the red color, efficacious for smoothing the digestive system and losing weight.
Unfortunately, behind all the benefits, excessive consumption of watermelon can cause some unpleasant side effects for the body.
So, what are the side effects of watermelon?
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Watermelon side effects
Consuming too much watermelon can give you some unexpected side effects. Although a number of side effects are still not proven by scientific research.
Compiled from various sources, the following are the side effects of watermelon for the body that have been supported by research:
1. Digestive problems
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Excessive consumption of watermelon can cause digestive problems, such as bloating, gas and diarrhea.
Eating excessive amounts of watermelon can result in digestive problems, such as bloating, gas and diarrhea.
Quoted from Healthline, this side effect is triggered by the high content of FODMAPs, a group of short-chain carbohydrates that cannot be digested or absorbed slowly in the small intestine.
The FODMAP group includes oligosaccharides, disaccharides, monosaccharides, and polyols.
High FODMAP intake can also cause symptoms similar to irritable bowel syndrome, as well as exacerbate gastroesophageal reflux disease or GERD in healthy people.
2. Blood sugar levels rise
Apart from FODMAPs, this fruit with abundant water content also has a high glycemic index or GI.
Therefore, eating watermelon in excess can increase blood sugar levels, especially in diabetics.
Foods that are high on the glycemic index tend to increase blood sugar. Conversely, foods low on the glycemic index will produce stable blood sugar.
According to the Glycemic Index Research page, foods with a low glycemic index have levels below 55, and above 70 for high levels.
Meanwhile, watermelon is classified as high on the glycemic index, with levels around 72-80 per serving.
While the GI shows how blood sugar reacts to food, the glycemic load, or GL, takes into account the portion size of a food.
That is, the glycemic load tends to measure the effect of food on blood sugar levels more accurately.
For information, the glycemic load on food is classified as low (less than 10), medium (11-19), or high (more than 20).
With levels of around 5–6 per cup or 152 grams (a quarter serving), watermelon is included in the category of foods with a low glycemic load.
This makes consumption of one cup of this fruit less likely to be harmful, despite its high glycemic index status.
However, eating watermelon excessively will certainly increase the glycemic load, which leads to spikes in blood sugar levels.
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3. Changes in skin color
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Illustration of watermelon juice and fruit.
Although rare, a study found that consuming too much watermelon can change skin color to yellow or orange.
The discoloration of the skin is caused by the content of lycopene, an antioxidant responsible for giving watermelons and vegetables with similar colors their red hue.
If consumed in excess, lycopene has the potential to accumulate in the outer layer of the skin and change skin pigmentation.
However, the 2020 study did not show an exact number of watermelons, which was called too much.
4. Cardiovascular problems
Watermelon is famous for its potassium or potassium content which is an important nutrient for health.
The presence of potassium in the body helps maintain electrolyte function, heart health, and strengthens bones and muscles.
However, too much potassium has the potential to cause cardiovascular problems, such as irregular heartbeat, weak pulse, and so on.
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Safe limits for watermelon consumption
Sweet and refreshing watermelon is perfect for consumption in the middle of a hot or dry season.
Defined as a healthy and safe fruit, until now experts have not set limits on watermelon intake which is harmful to the health of the body.
However, as a precaution, there is nothing wrong with limiting consumption of watermelon in moderation so that blood sugar and digestion remain safe.
Regarding the effect on blood sugar levels, one serving of watermelon or around 608 grams (four cups) has a high glycemic index.
The same amount of watermelon also provides 46 grams of carbohydrates, with 36 grams of which comes from sugar.
The content for one serving can cause a spike in blood sugar levels in the body.
If you want to stay safe, the United States Department of Agriculture (USDA) has recommended that people consume about two cups of fruit per day.
That is, if you want to eat watermelon, you can limit it to about 300 grams of fruit in one day.
Consumption of two cups is mainly for people who adopt a standard diet, which is 2,000 calories per day.
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2023-08-13 23:30:00
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