Melon: glycemic index, caloric value, benefit to the body

Melon is a sweet, outwardly attractive fruit with a special delicate taste. The representative of Asia has useful micronutrients and vitamins. Natural saccharides are easily absorbed by the body, so its caloric content is low. But diabetics have a contraindicated melon, the glycemic index is quite high. Exotic ripe product is often consumed in fresh form. The most popular varieties in Russia are Kolhoznitsa and Torpeda.

General characteristics of melon

For our compatriots, melon is one of the most popular melons. Glycemic index, which increases when using melons, should alert those who suffer from diabetes. For the rest of the melon - a storehouse of nutrients. The increase in demand for a product is always natural in the summer. A melon is popular because of its sweet, juicy taste. In the responsible centers of the brain, when a fruit is consumed, a "hormone of happiness" is produced, which raises the mood.

The melon belongs to the pumpkin family, cucumbers are its closest relatives, therefore, it is a vegetable. In botany, the fruit is called tykvina. 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 the seeds, white flesh. The weight can reach 20 kg, but on average the fruit weighs from 2 to 10 kg. Russians are available mainly Uzbek torpedo melon and ripening in the middle band Kolhoznitsa or Kazachka. There is a sort of bitter melon - Mamordika, ripens in tropical conditions.

Benefits of melon for the body

Melon in its composition has water 40%, melon watermelon relative - 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 C, PP, B1, B2, E, A are also diverse. The use of melon for the organism consists in a complex effect. Calcium strengthens bone tissue, it is also necessary for the work of the heart and blood vessels. Enzymes contained in melon, contribute to hemopoiesis, a fruit is useful in anemia. Diuretic properties allow the use of melon in the treatment of the bladder. With regular use of the product, cholesterol is excreted from the body. Silicon, which is in abundance here, has a positive effect on the brain, then on the nervous system. All the physiological processes in the body come back to normal. Ascorbic acid will help to increase immunity, so in summer it is just necessary to stock up vitamin C, consuming a melon in sufficient quantity. It is recommended to the patient after the operation, helps to restore the volume of blood.

Contraindications for use

No matter how good this product is, it has certain contra-indications, for some people they can cause harm to health. As already mentioned above, melon is not recommended for those who suffer from diabetes or peptic ulcer. You can include it in the diet (in small amounts), provided that other carbohydrates are excluded from the menu. Melon, the glycemic index of which is equal to 65, dramatically increases the level of blood glucose. Easily digested sugar (pectin) is contained in the product 13%. Nursing mothers are also not recommended to eat melon. Mother's milk, which contains melon enzymes, can cause colic in the infant. As noted by nutritionists, you can not combine this product with proteins (milk, nuts). In this case, allergic reactions occur, as well as gastric problems. Use melon better in raw form between meals, do not combine with other foods.

Melon: calorie and glycemic index

If you compare the melon with other products, it is worth saying that the caloric content of her is very small. However, this product is considered a natural energy, because it contains in its composition quick-assimilable sugar, called pectin. It is quickly absorbed, and this contributes to a sharp jump in blood sugar levels. If we consider the glycemic index of watermelon and melon, then in this indicator melon wins - 65, in watermelon the index is higher - 72.

So how many calories in a melon? First of all, it depends on the variety. In our country the most common are the Torpedo and the Collective Farm Girl. Between them there are no big differences, but if you choose a fruit specifically for a diet, then know that in 100 grams of the product in the collective farm, the calories are 30, whereas in the torpedo - 38.

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

Melon Torpedo

Those who chose a melon on the market independently, certainly noticed that the varieties differ from each other in shape, color, color. The main component, of course, is the flesh itself. The sweetest melon is Torpeda, so its caloric 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 latter is much more caloric. Therefore, the Torpedo is referred to as dietary products. Those who follow their figure, can safely include it in their diet. Glycemic index of melon Torpeda - 68, this should pay attention to people suffering from diabetes.

Melon Collective Farm Girl

If you select a melon variety in order to include it in a diet for weight loss, then you can safely give preference to the Collective Farm. With the first sample, you can immediately determine that this variety is more tender, does not have such a sweet-and-sweet taste as Torpedo. Accordingly, the calorie content of the product will be lower: for 100 g - 30 kcal. Glycemic index of melon Kolhoznitsa is also slightly less than Torpeda, is 65. Diabetics can afford to include the collective farmer in the menu, if they exclude other carbohydrates from the diet.

What to consider

Let's make the basic conclusions that it is necessary to consider at the use of this sweet juicy fruit not to do much harm to the health:

• Low-sugar varieties have low caloric value, but thanks to pectins - a high glycemic index. As a result, a sharp, albeit short-term, increase in the level of glucose in the blood. Patients with type 2 diabetes who are obese receive a positive effect (weight loss), but at the same time unfavorable fluctuations in the level of glucose in the blood occur. The reason for this - a melon, the glycemic index of which is quite high. It is worth considering this.
• For patients with type 1 diabetes mellitus, the use of melon is allowed, but while observing the principles of the diet. The main requirement in this case - the amount of carbohydrates should fully correspond to the consumed dose of insulin, as well as physical activity.
• For everyone, melon is recommended in the morning. You do not need to combine it with other products. It causes a sharp stimulation of the intestine. It is better to avoid joint digestion with the rest of the food.
• Take into account in the food diary the amount of carbohydrates consumed.

What is the glycemic index (GI)

The glycemic index shows how much blood glucose can go up when certain foods are consumed. Who needs to watch this? Everyone. But especially those who want to lose weight or suffer from endocrine diseases. The glycemic index determines how fast the body decomposes carbohydrates to sugars, which we need to get energy.

What does the scale of the glycemic index say? This index is measured from 1 unit to 100. The less in carbohydrate foods, the lower this indicator. Low GI indications indicate that the product does not cause fluctuations in blood sugar levels. Mean values of GI moderately increase the level of glucose. High GI indications cause sharp jumps in sugar, while the level of insulin rises, and the body begins to accumulate fatty deposits.

It can be concluded that the preference should be given to those products that have lower GI indicators. Of these products, carbohydrates are evenly converted into energy, whereas from high GI values carbohydrates are absorbed instantly. If you abuse these products, the body begins to store energy, that is, to store it in fatty deposits.

Table of glycemic indices

And now consider the main list of products with a glycemic index. It will allow you to properly form your menu.

Products with low GI:

• Kefir - 15.
• Peanuts, nuts are different - 15.
• Soybeans - 16.
• Beans - 19.
• Cranberries, cranberries, cherries, fructose - 20.
• Black chocolate, berries - 25.
• Low-fat milk is 32.
• Low-fat yogurt - 33.
• Bread is bran - 35.
• Bread barley - 38.
• Buckwheat porridge, oat flakes, dates, gooseberries - 40.
• Spaghetti, pasta, oranges, tangerines - 42.

Products with medium GI:

• Peas, apricots, peaches - 43.
• Kvas, beer - 45.
• Grapes - 46.
• Fig. 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.

Products with high GI:

• Watermelon - 72.
• Wheat bread, french fries - 75.
• Caramel, corn flakes - 80.
• Honey - 88.
• The air rice is 94.
• Maltose-105.
• Glucose - 100.