Does Watermelon Have Any Side Effects? Science vs. Myth

Regardless of its a number of well being advantages, there are some downsides to overeating watermelon.

Could trigger digestive points

Consuming an excessive amount of watermelon could trigger belly discomfort, bloating, gasoline, and diarrhea as a consequence of its excessive FODMAP content material (4, 5, 6).

FODMAP is an acronym that refers to a bunch of fermentable short-chain carbs which are both nondigestible or slowly absorbed within the small gut. These embrace oligosaccharides, disaccharides, monosaccharides, and polyols (5).

Nutritionists typically prescribe low FODMAP diets for individuals with irritable bowel syndrome (IBS), a digestive situation characterised by signs like bloating, gasoline, and diarrhea (7).

But, excessive FODMAP intakes might also trigger IBS-like signs and irritate gastroesophageal reflux (GERD) in wholesome individuals with out IBS (4, 5).

Nutritionists deem watermelon a excessive FODMAP meals due to its fructose content material. Fructose is a monosaccharide — or a easy sugar — that will trigger bloating or discomfort when consumed in massive quantities (5).

Whereas watermelon’s excessive FODMAP standing could point out it causes digestive points amongst fructose-sensitive individuals, you shouldn’t anticipate a abdomen ache each time you eat a big serving. Nonetheless, those that undergo from IBS could need to eat watermelon extra sparingly.

Could increase your blood sugar ranges

Along with its excessive FODMAP content material, watermelon has a excessive glycemic index (GI). Subsequently, overeating watermelon could increase your blood sugar ranges, which you need to be notably conscious of if in case you have diabetes.

The GI of a meals measures its results in your blood sugar throughout a 2-hour interval. Excessive GI meals are likely to spike your blood sugar ranges, whereas low GI meals produce a gentle rise (8, 9).

Meals categorised as low GI have a GI degree below 55, these deemed to be medium GI vary from 56–69, and excessive GI meals are over 70. Watermelons have a GI of 72–80 (10, 11).

Nonetheless, whereas the GI could point out how your blood sugar reacts to a selected carb-containing meals, the glycemic load (GL) considers the serving dimension (8, 9).

As such, the GL tends to be a extra correct measure of a meals’s impact in your blood sugar ranges.

The GL index additionally classifies meals into low, medium, or excessive. A depend of lower than 10 is taken into account low, 11–19 is medium, and over 20 is taken into account excessive (10).

With a GL of 5–6 per cup (152 grams), watermelons are categorised as a low GL meals — which means that no matter their excessive GI standing, a small, 1-cup (152-gram) serving gained’t trigger any hurt (11).

Nevertheless, overeating watermelon will enhance its GL, most definitely resulting in a spike in your blood sugar ranges.

Watching your blood sugar is very vital if in case you have diabetes (12).

Could result in orange discoloration of the pores and skin

Though uncommon, one examine decided that consuming an excessive amount of watermelon could also be correlated with a yellow-orange discoloration of the pores and skin referred to as lycopenemia, a variant of carotenemia (13).

Lycopene is each an antioxidant and a pigment, and it’s answerable for the attribute crimson shade of watermelons and different vegatables and fruits.

If consumed in extra, lycopene could construct up in your pores and skin’s outer layers and alter your pores and skin pigmentation. Nevertheless, the examine didn’t point out how a lot was an excessive amount of watermelon on this case (13).

Thankfully, lycopenaemia is a uncommon situation that’s solely reversible. Its impact in your pores and skin could be fully reversed by decreasing heavy consumption of lycopene-rich meals like watermelon.

Abstract

Consuming an excessive amount of watermelon could trigger belly discomfort, bloating, gasoline, a spike in your blood sugar ranges, and — in uncommon circumstances — an orange discoloration of your pores and skin.

Overeating watermelon could current you with some unexpected unwanted side effects. Nevertheless, some unwanted side effects you might have heard are fully unfounded.

Some doubtful sources declare overeating watermelon could result in coronary heart issues and overhydration. Neither declare is backed by science or more likely to happen.

What’s extra, doubtful claims have been made alleging that watermelon’s potassium content material could trigger hyperkalemia. This situation is characterised by a sluggish coronary heart fee, low blood stress, muscle weak spot, and an irregular heartbeat.

But, you’d should eat a complete watermelon to exceed the really helpful quantity of potassium you need to devour per day. Even so, analysis agrees that in individuals with out kidney illness, your physique adapts and excretes extra potassium via urine (14).

Nonetheless, individuals with coronary heart failure, kidney illness, kind 1 diabetes, adrenal insufficiency, and liver illness could have a tough time managing extra potassium (15).

Others have made claims concerning the risks of overhydration — an imbalance of fluids that will dilute electrolytes in your blood — since watermelons comprise 92% water. Nevertheless, there’s no analysis to again this declare.

Abstract

Overeating watermelon may be very unlikely to trigger overhydration or coronary heart issues in wholesome individuals. But, individuals with coronary heart failure, kidney illness, kind 1 diabetes, adrenal insufficiency, and liver illness are at increased danger of creating coronary heart issues.

Chances are you’ll need to bask in candy and refreshing watermelon on a scorching summer time day.

Thankfully, watermelon is a secure and wholesome fruit, and nutritionists haven’t outlined an unsafe restrict for its consumption. Chances are you’ll solely need to average your consumption if it is advisable preserve your blood sugar ranges low.

Relating to its impact on blood sugar ranges, a 4-cup (608-gram) serving of watermelon has a excessive glycemic index degree and offers 46 grams of carbs, with 36 of these grams coming from sugar. This may increasingly trigger a spike in your blood sugar ranges (16).

If you wish to keep on the secure aspect of sugar consumption, the U.S. Division of Agriculture (USDA) recommends consuming about 2 cups of fruit per day for these on a regular 2,000-calorie food plan, which interprets to roughly 300 grams within the case of watermelon (17).

Abstract

There’s no official higher restrict for watermelon consumption. Nevertheless, attempt to restrict your consumption to 2 cups (300 grams) a day should you’re not consuming different fruits.

Watermelons are a wholesome and refreshing fruit, however consuming an excessive amount of could result in excessive blood sugar ranges or gastrointestinal discomfort amongst those that are delicate to FODMAPs.

As with anything in diet, moderation is essential. Attempt to restrict your watermelon consumption to 2 cups (300 grams) per day if that’s the one fruit you’ll be having.