Uncle Li likes to eat watermelon every summer. In his mind, watermelon is a refreshing fruit that is delicious and does not add too many calories. One day, he bought a large watermelon and was ready to enjoy it with his family. Uncle Li's wife, Aunt Zhang, mentioned while cutting the watermelon: "This watermelon is so big, it is estimated to weigh five or six catties." Uncle Li said casually: "It's okay, such a big watermelon, let's eat it together and won't add too many calories." ”
However, a few days later, Uncle Li found that he had quietly gained a lot of weight during a physical examination. He was very puzzled, how could eating healthy fruits cause weight gain? With this question, he began to seriously study the nutritional content and calorie issues of watermelon, only to realize that his previous understanding was very wrong.
Watermelon's calories and nutrients: the secret of calories beyond imagination
Watermelon is one of the most popular fruits in summer. Its main ingredient is moisture, which accounts for more than 90%, giving the illusion that there is almost no heat. The reality is not so simple.
Let's start with the calories of watermelon. Watermelon has about 30 calories per 100 grams. Although it may not seem high, if a watermelon weighs 5 kilograms, its total calories will reach 1500 calories. This caloric level is equivalent to the calories of six bowls of rice. Take Uncle Li's watermelon as an example, if the whole family eats this watermelon, then everyone may unknowingly consume excessive calories.
Secondly, although the sugar content of watermelon is not particularly high, due to its rich water, the amount of food often eats, and the sugar intake increases. The sugar in watermelon is mainly in the form of fructose, and although this sugar is relatively natural, excessive intake can still cause fluctuations in blood sugar levels, especially for people with abnormal glucose metabolism.
Nutritionally, watermelon provides small amounts of vitamins A, C, and minerals such as potassium. Although these nutrients are beneficial to the body, they do not contribute enough to compensate for the excessive caloric intake compared to the caloric burden they bring. Especially in people who are losing weight or controlling their weight, the combination of watermelon's high moisture content and relatively high sugar content may affect the effectiveness of weight management.
After learning more about it, Uncle Li realized that although the calories and sugar of watermelon do not seem to be much in every 100 grams, since he usually eats a lot of watermelon, the overall calorie intake will increase significantly. This is one of the reasons why he feels like he's gaining weight.
The recommended way to eat watermelon is to control the amount of watermelon. Consume 1-2 tablets at a time, especially after dinner, and should not be excessive, especially for people who are managing their weight or have problems with abnormal glucose metabolism. Controlling your overall caloric intake with fruits and other foods is key to staying healthy.
Examples of calorie-hidden fruits
Bananas: Sweet heat traps
Bananas are loved for their natural sweetness and convenience. However, many people don't know that bananas are relatively high in calories and sugar. Bananas contain about 89 calories per 100 grams. This caloric value is among the highest in fruits. The main reason for this is that bananas are high in sugars, including fructose, glucose, and sucrose. One medium banana (about 120 grams) can provide about 106 calories, which is equivalent to the calories of a small serving of nuts or a slice of whole-wheat bread.
The accumulation of sugar and calories, if left unchecked, may lead to weight gain, especially if multiple bananas are consumed per day. Therefore, if you are struggling to control your weight or blood sugar levels, it is recommended to eat only one small banana a day and include it as part of your diet rather than eating it in large quantities alone.
Grapes: High calories hidden in the delicacy
Grapes are at the top of many people's fruit lists because they are delicious and easy to eat. However, the sugar and calories of grapes should not be overlooked. Grapes contain about 69 calories per 100 grams. The sugars in grapes are mainly in the form of glucose and fructose, which makes them have a higher energy density. Despite their small size, grapes are high in sugar that makes it easy for calories to accumulate unconsciously.
Especially in one cup (about 150 grams) of grapes, you may be consuming more than 100 calories, which is equivalent to the calories of a medium-sized apple. For people who need to control their weight or blood sugar, it is recommended to choose smaller portions and avoid consuming too many grapes at one time.
Mango: A tropical fruit with a high calorie profile
Mango is a delicious and nutritious tropical fruit, but its calories should not be underestimated. Mango contains about 60 calories per 100 grams. The sugars in mango include fructose, glucose, and sucrose, making it higher in calories overall. One medium mango (about 200 grams) can provide about 120 calories. This makes mango occupy a certain place in the caloric intake.
Although mangoes are rich in vitamin A and vitamin C and have a good antioxidant effect, if controlling calorie intake is the goal, it is recommended to limit the intake of mangoes to 1/2 at a time to avoid excessive calorie increases.
How to choose fruits scientifically
Choose low-calorie fruits
To reduce calorie intake, choose low-calorie fruits as part of your daily diet. For example, strawberries, blueberries, and grapefruit are all good options. Strawberries contain only about 32 calories per 100 grams, blueberries have about 57 calories per 100 grams, and grapefruit contains only about 42 calories. Not only are they low in calories, but they are also rich in vitamins and antioxidants that help boost immunity and promote health.
These low-calorie fruits are effective in filling hunger pangs without significantly increasing calorie intake. They also provide the body with rich nutrients and maintain energy balance while supporting overall health.
Reasonable control of fruit intake
Although fruit is an important part of a healthy diet, excessive intake can still lead to calorie excess. It is generally recommended to consume 1-2 servings of fruit per meal, and one serving of fruit is about a medium apple or a cup of diced fruit. By controlling the amount of fruit at each meal, overall caloric intake can be effectively managed.
If you prefer a mix of fruits, you can pair low-calorie fruits with a small amount of high-calorie fruits, so you can enjoy the variety of fruit flavors without over-adding calories. For example, a fruit salad made with a mix of strawberries and blueberries allows you to enjoy both low-calorie and nutritious benefits.
Pair with high-fiber foods
Pairing fruit with high-fiber foods can help lower your overall calorie intake and increase feelings of fullness. Fruit can be added to a breakfast that contains whole grains, such as oatmeal, or as part of a salad. Not only will this maintain a good nutritional balance, but it will also help with weight control.
For example, adding some blueberries to Greek yogurt adds both flavor and fiber content to your meal. High-fiber foods can help control blood sugar levels and prolong satiety, which can reduce cravings for high-calorie foods.
Pay attention to the ripeness of the fruit
The ripeness of a fruit has an impact on its sugar and calorie content. In general, the more ripe the fruit, the higher its sugar content. For example, fully ripe mangoes contain more sugar than slightly unripe mangoes. If your goal is to control calorie and sugar intake, choosing slightly unripe fruits can help.