Fresh, little caloric and full of nutrients, the melon is one of the great classics of the summer. The problem ? Consumed excessively, it might not be as harmless as it seems. A dietician-nutritionist alerts the risks associated with this orange fruit.
The melon, a summer fruit that combines the qualities
Coming from the same family as cucumber and zucchini, the melon is particularly refreshing because of 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.
Finally, its calorie 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 organization, warns Julie Boët, dietician-nutritionist.
“The melon has many nutritional assets: it is not very caloric, source of vitamin C, beta-carotene (provitamin A), potassium and fiber. It participates in hydration and helps cover our micronutrient needs, especially when temperatures go up. But, as for all foods, excess can be problematic, even if it is a fruit”, confirms the expert.
Be careful to dose the melon well. What quantity (s) to respect?
Overall, medical experts recommend consuming 2 to 3 portions of fruit per day, or around 250 to 300 g in total.
“”A quarter to a half-large melon slice already corresponds to a portion“, Specifies Julie Boët. “But when we go far beyond this quantity, especially if the rest of the diet is already rich in fruit or sweet products, this can unbalance the contributions. Indeed, although the sugar from the melon is naturally present (it is not added sugar), it is still a fructose, a sugar which, in excess, can have an impact on blood sugar, the liver, or even cause digestive disorders in some 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 foie gras) in sensitive people.
“It can also increase the risk of resistance to insulin (predicated) or accentuate the symptoms of diabetes. In addition, in some people, a high consumption of fructose and fibers can cause bloating, gas, or even abdominal pain, especially if the digestive system is fragile or in the event of irritable intestine syndrome”, alerts the specialist.
In addition, melon fibers, when consumed in excess and/or combined with other fiber foods, can also cause digestive disorders (bloating, abdominal pain but also diarrhea and constipation …).
“This does not mean that the melon is bad for health. It remains an excellent fruit when consumed in moderation, in the context of a balanced diet. Its soft fibers participate in satiety and good intestinal health, but they are not enough to compensate for an excess of fructose if we consume several slices per day, in addition to other fruits or sweet desserts. : Take advantage of the melon, but remember to vary with other seasonal fruits, to respect the portions, and to listen to your satiety “, concludes Julie Boët, dietician-nutritionist.