Watermelon, a fruit that is 92% water, is not only low in calories with just 90 calories in a two-cup serving, but it also provides a substantial amount of various nutrients. In a study published in the journal Nutrients in 2022, it was found that individuals who consumed watermelon had healthier diets, consuming less unhealthy fats, added sugars, and more nutrients such as fiber, magnesium, potassium, vitamins A and C, and antioxidants like lycopene and beta-carotene.
Another study showed that watermelon may help in reducing overall food intake. Overweight or obese participants who consumed two cups of watermelon daily for four weeks experienced a decrease in body weight, while after a month of eating a caloric-equivalent daily cookie, their body weight increased. The participants reported feeling full for up to two hours after eating watermelon, but only 20 minutes post-cookie. This effect is likely due to the combination of fiber and water in the watermelon, which helps slow the absorption of sugar and bulk up the mass in the stomach, making individuals feel full for a longer period of time and reducing their appetite.
