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“Is it bad to eat melon for dinner?” “Can diabetics eat melon?”… Melon has many benefits (and is now as its very best!), but gives rise to many doubts. One of the most common is if you should eat melon for dinner. This question also came up at the June meeting on Nutrition & Health, where we already clarified that fruit is always recommended and that melon is no exception, unless you eat too much of it or suffer from certain conditions…
So why is this doubt so deep-rooted? There is a Spanish saying that says: “Melon for breakfast is gold, melon for lunch is silver and melon for dinner kills.” This explains how the idea that you shouldn’t eat melon at night still persists nowadays. However, it could not be further from reality. You can eat melon whenever you feel like it as long the amount is reasonable, even at night, always keeping in mind that you should not eat melon after dinner to avoid digestion issues!
Diabetics can also eat melon without any problem, as long as they eat a limited amount (100 grams contain only 25 Cal. and 6 g of carbohydrates but its glycemic index is 60, hence the moderation) and include it in the dietary guidelines recommended for their condition. In fact, they can eat any fruit as long as it is not in syrup, fried, in juice (even natural) … since it would cause a blood sugar spike.
Melon benefits
Melon is part of the Cucurbitaceae family, along with the pumpkin, zucchini, cucumber and watermelon (also at its best right now), and its “Piel de Sapo” variety is in optimal conditions in summer.
It has a very high content in water (up to 90%), so it is a perfect fruit to eat on hot days in order to, among other guidelines, ensure a proper hydration.
In addition, it is rich in vitamin A, in the form of beta-carotenes (excellent for eye health), in vitamin C (a powerful antioxidant that helps prevent degenerative diseases) and B group vitamins.
It also has a high content in potassium, which promotes the elimination of fluids and helps control blood pressure.
Tips to eat melon
As mentioned, summer is the best season for melon. Therefore, we advise you to take advantage and eat it right now. In this way, as usual, we promote a seasonal, local and responsible consumption.
You can cut it in advance and keep it in a Tupperware in the fridge to facilitate the consumption of fruit throughout the day. Practicality comes first, especially in summer! In addition, this format will allow you to easily take it to the beach or pool; In this way, besides hydrating yourself, you eat fruit (and seasonal) and can more easily comply with the recommendations of consuming at least five servings of fruit and vegetables a day.
You can also enjoy melon in many other ways:
For example, combined with pickled White Tuna. If you have not tried it yet, we encourage you to do so. You will discover an excellent combination of a sweet food like melon, with the taste of tuna and the sour touch of the pickled. You will also benefit from the properties of both foods.
Gazpacho is also an excellent way to eat melon. Although sweet, melon combines very well with onion, pepper, tomato … This delicious melon gazpacho can also be prepared in advanced and kept cold for summer meals.
You can also make a melon vinaigrette for a buds salad with anchovies…
In a nutshell, melon provides many benefits and you can eat it however you like it and whenever you feel like it, even for dinner!
Dra. Arantza López-Ocaña
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