MANILA, July 1 — Summer is here, and for families across the region, that means one thing: the craving for a cold, juicy watermelon. Whether it’s in front of the television in the evening, a refreshing dessert at noon, inside a chilled red smoothie, or packed in a fruit box for work, this fruit is a staple in many homes. But is it really just “water and sugar”?
A scientific advisor to the Plants Board says no. In fact, here are seven surprising health benefits that make watermelon worth celebrating — especially now when it takes centre stage in every household. Here’s what it means for people looking to enjoy their summer treats without the guilt.
Contrary to popular belief, watermelon is one of the fruits lowest in sugar. Despite its sweet taste, it contains only about 7% sugar — less than the average in many other fruits. For comparison, grapes contain about 16% sugar, a banana about 12%, and fresh figs about 16%.
The advisor explains that thanks to its high water content, you can enjoy a generous amount without worrying as you would with other fruits. It is also relatively low in calories.
One hundred grams of watermelon contains only 33 calories, compared to other fruits which contain 45 to 65 calories per one hundred grams — for example in apples, peaches, or nectarines. For communities across Asia who love their fruit servings, a serving of watermelon is about 300 grams — that’s three cups of cubes — and it contains only about one hundred calories. Closer to home, many families are concerned about blood sugar levels.
The advisor offers practical advice: pair watermelon with a food rich in protein or healthy fat — such as feta cheese, Bulgarian cheese, or nuts. This way, the sugar it contains will be absorbed more slowly, the glycemic index is reduced, there will be a longer sensation of satiety, and blood sugar levels will remain balanced. The fruit is also rich in lycopene — an antioxidant you will not want to miss.
It’s a nutrient that supports overall health, and watermelon is one of the richest sources. For families across the region looking for a summer snack that hydrates and nourishes, the advisor’s insights offer a refreshing perspective.
Watermelon is more than just a sweet treat — it’s a smart choice for health-conscious households. Consult your doctor for medical advice.
