Last of three parts
The second part is at thevoice.us/watermelon-healthful-benefits-helps-heart-stops-cancer
Ocean Robbins of Food Revolution Network writes about one of summertimes favorite foods: Watermelons.
“Watermelons are among the largest and heaviest fruits available at most grocery stores, but is lugging them home worth the effort? One study among 22 athletically-trained males found that oral L-citrulline supplementation for seven days significantly increased plasma L-arginine levels. It reduced completion time of a four-kilometer bicycle race by 1.5%, compared to the placebo group. The athletes reported significantly reduced muscle fatigue following exercise. Of course, cyclists will not race faster if they have to carry the watermelon with them while they ride.
“Downsides to Eating Watermelon
“There are plenty of benefits to enjoying watermelon, but there are some potential downsides to consider.
“Watermelon Diet
“The watermelon diet — like other diets with similar single-food names — is a fad diet intended for quick weight loss. In this diet, you eat nothing but watermelon for three days, and then gradually add back more foods. Not only is this way of eating unsustainable, it can be dangerous.
“Such restrictive approaches to weight loss are not recommended for pregnant women, those with diabetes, or those with impaired immune function. Watermelon contains an array of vitamins and minerals, but lacks protein and other important macronutrients. Overall, watermelon is best when eaten in moderation as part of an overall balanced diet. It’s never a good bet to rely on one single food to meet all your nutritional needs.
FODMAPs
“For individuals looking to minimize their intake of FODMAPs, watermelons likely fall into the red light list of foods. FODMAPs, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, are short-chain sugars that can be poorly absorbed in the intestines.
“Watermelons are considered a high FODMAP food, because they contain concentrated amounts of fructose and other oligosaccharides. They can cause digestive problems for people with existing digestive issues such as irritable bowel syndrome and small intestinal bacterial overgrowth (SIBO).
“Allergies
“Though a true watermelon allergy is rare, some people may experience an allergy-like reaction to eating it as a result of what’s called oral allergy syndrome. This phenomenon often coexists with an existing ragweed and pollen allergy.
“Oral allergy syndrome can occur because the proteins in raw watermelon are similar to pollen proteins found in common allergic plants such as ragweed. Bodies occasionally get confused, resulting in a similar allergic reaction.
“How to Choose and Store Watermelons
“For the best results, it’s helpful to know how to choose a quality watermelon, and then store it properly once you get it home.
“Watermelons score relatively well on the Environmental Working Group’s Shopper’s Guide to Pesticides in Produce. Indeed, they nearly made the Clean 15 list, so the choice of whether to purchase organic or not may come down to availability, budget, sustainability concerns, and personal preference.
“Choosing a Ripe Watermelon
“At the store, you’ll usually find whole watermelons arranged together in a display within the produce section. They should each have a light yellow ‘field spot,’ which indicates the part that was touching the ground when the watermelon was ripening. If that spot is white instead of yellow, that tells you it was probably picked too early, and may not taste quite as ripe and juicy as others.
“Your other senses come in handy when choosing a good watermelon. A ripe melon should sound deep, full, and hollow when you gently knock on it. On the opposite end from the stem, the rind should have some give when pressed with your fingers. And when you hold the watermelon, it should feel heavy for its size, thanks to its high water content.
“Look for watermelons that are free from obvious bruises, cuts, or dents, because these can shorten their lifespan. It’s important to choose a size that will best serve your needs and how quickly you’ll be able to eat it, as watermelons can vary from fairly small to very large.
“The Best Ways to Store Your Watermelon
“When you get your watermelon home, store the whole uncut fruit on the counter or in a cellar. Keep it separate from other countertop fruits and veggies to prevent premature ripening from ethylene gas emitted by other produce such as bananas. If you want to chill it before eating it, you can put the watermelon in the fridge for long enough to get it cold. But do not, under any circumstances, give your watermelon a name, (even if it does look like a giant head) as this will make it very difficult for you to cut it up and eat it later.
“Watermelons, in their whole form, keep best at room temperature. Or, even better, store them at around 55°F, where they will keep for at least 7-10 days. Once the melon is cut open, move it to the refrigerator in a sealed container, where it’s good for another four to seven days. Freezing watermelon isn’t recommended, because this causes the rind to break down and produces a mealy, mushy texture that most people don’t enjoy,” Robbins wrote.