if you’re on a ketogenic diet, you may be wondering if watermelon is ketogenic and if it can get you out of ketosis.
So, in this post, I’m going to talk about how to eat watermelon on keto, delicious keto-friendly watermelon recipes and some alternatives.
- watermelon slices
- Hide Table of Contents
- Can watermelon be eaten on a keto diet?
- Nutritional value of watermelon
- The health benefits of watermelon
- My favorite watermelon smoothie on the keto diet
- Keto watermelon alternatives
- Final thoughts on watermelon: is it compatible with the keto diet?
- Can watermelon be eaten on the keto diet?
- One cup of watermelon contains 11 net grams of carbohydrates. Since you need to limit your carbohydrate intake to 30-50 grams per day to stay in ketosis, you can eat watermelon on the keto diet.
Watermelon is also 92% water, so it keeps you hydrated. That’s why eating watermelon on a hot day is so refreshing.
However, be aware that the glycemic index (GI) of watermelon is quite high. The GI measures how quickly a specific food raises blood sugar. The GI of watermelon is 72. This is higher than table sugar, which has a GI of 65.
But what makes watermelon compatible with keto diets is its glycemic load, or GL score. The GL score measures the amount of carbohydrate released into the blood. Watermelon’s GL score is 7, so anything below 10 is healthy.
Therefore, although the carbohydrates in watermelon are released quickly, there are not many of them in the bloodstream.
Nutritional value of watermelon
A one-cup serving of diced watermelon contains :
- 46 calories
- 11 grams net carbohydrates
- 9.4 grams of sugar
- 0.6 grams of fiber
- 0.9 grams of healthy fat
- 0.2 grams of protein
- 5% of the daily requirement of vitamin A
- 14% of your daily requirement of vitamin C
- 4% of your daily requirement of potassium
- 4% of your daily magnesium needs
- Watermelon is full of essential amino acids such as citrulline, which boosts athletic performance. So if you’re going to play sports and don’t want to eat too much before a game, nibble on some watermelon slices.
It also has a high ORAC score, which means it contains a good amount of antioxidants. These antioxidants, such as lycopene, vitamin C and cucurbitacin, fight free radicals in the body. Free radicals are unstable compounds that cause inflammation.
This buildup of free radicals can lead to chronic diseases such as heart disease and cancer.
Fortunately, by eating watermelon, you provide your body with the antioxidants it needs to thrive.
Watermelon Health Benefits
Here are some of the health benefits of eating fresh watermelon.
Watermelon seeds are high in zinc.
Zinc is an essential nutrient needed for testosterone production, immune function, nerve health and wound healing. Unfortunately, many Americans don’t get enough zinc because they eat mostly processed foods.
But by eating a few slices of watermelon with the seeds, you’re getting plenty of zinc. One ounce of watermelon seeds contains 26% of your daily zinc needs.
You can also get a packet of watermelon seeds at your local farmer’s market. It’s fairly inexpensive and a nutrient-rich snack. I like to roast them in the oven at 325°F for about 10-20 minutes, as this gives the seeds a crunchy appearance.