A safe daily amount of watermelon: what Ukrainians should know

The summer favorite under the microscope: How much watermelon is safe to eat?

According to НВ — Техно: Published: August 22, 23:43

For many people, a slice of watermelon is a highlight of summer, but it is not a food to eat without limits. Healthline and scientists point out that too much watermelon can raise blood sugar and upset digestion, since the fruit is rich in FODMAPs and fructose. At moderate serving sizes, however, its glycemic load stays low, so most people can enjoy it without worry.

Watermelon delivers vitamins A and C and contains lycopene, an antioxidant that has been linked to heart protection and cancer prevention. At the same time, it falls into the high-FODMAP category. These carbohydrates are poorly absorbed in the small intestine and may lead to:

• bloating
• gas
• abdominal discomfort
• diarrhea

Because watermelon also has a heavy fructose load, it can be a problem for certain individuals, especially those with irritable bowel syndrome, who are often advised to limit high-FODMAP foods.

Glycemic index and portion safety

The fruit's glycemic index sits at roughly 72–80, but a single cup (152 grams) carries only 5–6 points of glycemic load, a low figure. Four cups deliver about 46 grams of carbohydrates, 36 grams of which are sugar. That means moderate amounts of watermelon fit comfortably into a healthy diet for most people.

There are common worries about overhydration or hyperkalemia, but the idea that excess watermelon causes heart problems has not been scientifically confirmed. To exceed the daily potassium requirement using watermelon alone, someone would have to eat an entire melon at one sitting. In healthy people without kidney disease, the body removes extra potassium through urine. The exceptions are those with heart failure, kidney disease, type 1 diabetes, or other conditions that complicate potassium regulation.

Watermelon is almost 92 percent water, which helps explain why it is a go-to choice in hot weather. There is no official "dangerous" daily limit, but anyone tracking blood sugar should watch portion size.

Legal disclaimer: This article is for informational purposes only and is not a substitute for a doctor's advice.

With its composition, watermelon can be a valuable addition to a summer eating plan, but moderation remains key-especially for people dealing with digestive problems or blood sugar control. Understanding safe portion sizes and potential risks makes it easier to enjoy the fruit without unpleasant consequences.