Fresh, low in calories and full of nutrients, melon is one of the great summer classics. The problem ? Consumed in excess, it might not be as harmless as it seems. A dietician-nutritionist warns of the risks associated with this orange fruit.
Melon, a summer fruit that combines qualities
Coming from the same family as cucumber and zucchini, melon is particularly refreshing due to its very high water content (90%).
It also contains a high level of vitamins (vitamin C, vitamin B9), in particular pro-vitamin A (100 g of melon covers approximately half of the recommended daily intake), trace elements (phosphorus, calcium, potassium, etc.) and fiber.
Finally, its caloric intake is reasonable (on average 35 to 40 kcal per 100 g) and it improves intestinal health. However, when consumed in excess, it can disrupt the proper functioning of the body, warns Julie Boët, dietician-nutritionist.
“Melon has many nutritional benefits: it is low in calories, a source of vitamin C, beta-carotene (provitamin A), potassium and fiber. It contributes to hydration and helps to cover our micronutrient needs, especially when temperatures rise. But, as with all foods, excess can pose a problem, even if it is a fruit”, confirms the expert.
Be careful to dose the melon correctly. What quantity(s) should be respected?
Overall, medical experts recommend consuming 2 to 3 servings of fruit per day, or approximately 250 to 300 g in total.
“A quarter to a half large slice of melon is already one serving“, specifies Julie Boët. “But when you greatly exceed this quantity, especially if the rest of the diet is already rich in fruits or sweet products, this can unbalance your intake. Indeed, although the sugar in melon is naturally present (it is not added sugar), it is still fructose, a sugar which, in excess, can have an impact on blood sugar levels, the liver, and even cause digestive problems in certain people.”
she warns.
And for good reason: when consumed in too large quantities, fructose – metabolized by the liver – can be transformed into lipids, thus increasing the risk of hepatic steatosis (non-alcoholic fatty liver) in sensitive people.
“It can also increase the risk of insulin resistance (prediabetes) or accentuate the symptoms of diabetes. In addition, in some people, a high consumption of fructose and fiber can lead to bloating, gas, or even abdominal pain, particularly if the digestive system is fragile or in cases of irritable bowel syndrome,” alerts the specialist.
Furthermore, melon fiber, when consumed in excess and/or combined with other foods rich in fiber, can also cause digestive disorders (bloating, abdominal pain but also diarrhea and constipation, etc.).
“This does not mean, however, that melon is bad for health. It remains an excellent fruit when consumed in moderation, as part of a balanced diet. Its soft fibers contribute to satiety and good intestinal health, but they are not enough to compensate for excess fructose if we consume several slices per day, in addition to other fruits or sweet desserts. As always, the key remains variety and moderation: enjoy melon, but remember to vary it with other seasonal fruits, to respect the portions, and to listen to your satiety”, concludes Julie Boët, dietitian-nutritionist.