Accompanied by a cummery of ham, feta or even in the form of granite: the melon has this little summer taste which makes us all crack. However, if he has the coast on our plates, is it as healthy as we claim? Julie Boët, dietician-nutritionist, takes stock.
The melon, a fruit that refreshes, quenches and boosts digestion
In the melon, everything is good? Yes, according to its (multiple) virtues for health. This summer fruit which belongs to the same family as the cucumber and the zucchini, is particularly refreshing due to its very high water content (90 %).
It also contains a significant rate of vitamins (vitamin C, vitamin B9), in particular pro-vitamin A (100 g of melon make it possible to cover about half of the recommended daily contribution), trace elements (phosphorus, calcium, potassium …) and fibers.
In addition, its calorie intake is not very high: on average 35 to 40 kcal per 100 g.
Finally, the daily consumption of the melon promotes the proper functioning of the intestinal transit. But do these arguments be enough to bring it into the kingdom of fruits “good for the line”?
An ineffective and full fruit
“The melon, in particular the varieties of Charentaise or Cantaloup, is a fruit very rich in water (more than 90 %) and relatively low in calories. This profile makes it a little energy, but bulky food, which is an asset when you are looking to be satiated without eating too much”, says Julie Boët. “It also provides a small amount of fiber (about 1 g/100 g) even if other fruits contain more”.
In terms of micronutrition, the melon is, once again, rather interesting: “It contains beta-carotene (precursor of vitamin A), vitamin C, and potassium, which makes it an antioxidant, hydrating and beneficial fruit for cardiovascular health “, recognizes the expert.
Be careful however: taken alone on an empty stomach, the melon can cause a rapid elevation of blood sugar in some sensitive people.
“This is why, to benefit from its advantages without glycemic peak, it is recommended to eat it in moderate quantity, around 120 to 150 g per portion, to associate it with quality proteins or fats (such as an egg, oilseeds or cheese) and to integrate it into a complete meal, rather than consuming it isolated”, she recommends.
Despite everything, it fits perfectly into a food rebalancing – or in a sustainable weight loss approach.
Conquered? Here’s how to integrate this orange fruit into your plates.
Recipe: bowl melon, quinoa, eggs and feta
For 1 portion:
- 150 g of dice melon;
- 50 g of cooked quinoa (source of complex carbohydrates and fibers);
- 2 hard eggs (full proteins);
- 30 g of feta;
- 1 tbsp of olive oil;
- Fresh mint leaves;
- lemon juice;
- pepper.
Preparation: Cook the quinoa in advance and let cool. Cut the melon in dice, skip the eggs, cut the feta. Mix all the ingredients in a bowl, season with oil, lemon and mint.
“This plate is not only complete, but also light and perfectly suited to a slimming diet or simple glycemic adjustments”, concludes the expert.