Musk melon is widely known as ‘Cantaloupe’. The two principal varieties of musk melon are those with netted skins and those with smooth skins. The creamy flesh of the fruit is sweet in taste and can be consumed chilled by itself or in combination for custards and fruit salads. But how good is it for weight loss? Let us find out more about this.
Musk melon and weight loss:
Since this fruit taste sweet many people avoid eating it when they are trying to manage their weight because they think it might be high in calories and fat content. But on contrary it’s really less in calories with negligible fat. Infact, it is rich in dietary fiber and water content which on consuming keeps you full for longer and provides better satiety.
Musk melon tastes sweet and therefore, can satisfy your dessert needs. It can be a great substitute for high calorie snacks and can aid in losing weight healthily.
Nutritional Value of Musk melon:
1 cup of musk melon of around 100 gm provides approximately 34 kcal with 8.16 gram carbohydrates, negligible fat and protein. Since the carbohydrates are fruit based, its healthy complex carbohydrates- sucrose. It also contains fiber, magnesium, iron and antioxidants. So, as you can see, the musk melon is overall a nutritious fruit, and like most fruits is low in fat and cholesterol free!
The glycemic index of musk melon is around 65 but glycemic load is 7.5 which make it safe to eat if you want to manage your blood sugar levels. Glycemic index is a number associated with a particular type of food that indicates the food’s effect on a person’s blood glucose/ blood sugar level. Glycemic index of food below 55 are classified as low glycemic index, 56-69 as medium glycemic index and above 70 as high glycemic index. Higher will be the glycemic index greater will be the sugar load in blood. Therefore, people having diabetes are said to avoid foods with high Glycemic index.
Whereas, glycemic load accounts for how much carbohydrate is in the food and how much each gram of carbohydrate in the food raises blood glucose levels. Glycemic index is calculated for every type of food whereas glycemic load is calculated over size of serving, 1 meal or for complete day. Therefore, since glycemic index of musk melon is high but in 1 serving it do not provide much carbohydrate which can impose a bad affect on your blood sugar levels.
Here is a complete nutritional breakup of musk melon:
Calories: 34 kcal
Carbohydrates: 8.16 g
Fat: 0.19 g
Protein: 0.84 g
Sodium: 16 mg
Potassium: 267 mg
Vitamin C: 36.7 mg
Other Health Benefits:
Keep your body hydrated: The musk melon is high in water content which keeps your body hydrated in hot summer season. It also provides cooling affect to your body which means it protects you from bad heat affects.
Keep your heart healthy: Musk melon is rich in potassium which can help in controlling blood pressure and can prevent the risk of strokes. Potassium in the fruit can also reduce the problem of developing kidney stones. This fruit also contains Vitamin A, B, C and minerals like magnesium, sodium and potassium. It has zero cholesterol and is safe for blood cholesterol patients. It is also one of the very few fruits that has a high level of vitamin B complex- B1 (thiamine), B3 (niacin), B5 (pantothenic acid), and B6 (pyridoxine).
Provide nutrition to pregnant lady: The folic acid present in musk melons helps create healthy fetuses (in pregnant women) and can even prevent cervical cancer and osteoporosis. It also serves as a mild antidepressant.
Prevent Constipation: Musk melon comprises of a significant amount of dietary fiber, making it good for those suffering from constipation as it add bulk to your diet. Since the fruit is not high in sugar or calories, it serves as a good snack for all those who are trying to lose weight and maintain a healthy body.
Prevent Cancer: Musk melon is a good source of vitamin C, which is an anti-oxidant. This helps to prevent heart diseases and even cancer. It has beta-carotene too. Researches reveal the fact that the combination of beta-carotene and vitamin c can prevent many chronic conditions.
Make your skin healthy: In addition to health benefits, musk melon takes care of your skin too. It contains Vitamin A, which is useful in maintaining healthy skin.
Boost Immunity: Musk melon is a rich source of Vitamins and minerals like vitamin C which helps boost your immunity by stimulating the White Blood Cells in the body.
Good for vision: Musk melon is rich in vitamin A and beta carotene which is related to healthy eyes. Therefore, consumption of foods like musk melon can reduce the risk of developing cataracts by age.
How to include musk melon in diet in healthy way:
1. One of the best ways to enjoy a musk melon is diced fresh, just by itself.
2. Make a tropical fruit salad with fresh papaya, watermelon and musk melon.
3. Mash musk melon with mint into your glass of lemonade, iced tea or chilled water for a burst of fresh fruity flavour.
4. Make a fresh salsa with papaya, musk melon, jalapeño and red peppers and use as a topper for your favourite tacos.
5. Add a few slices of fresh musk melon to your smoothies. Combine with watermelon, fresh strawberries and low fat yoghurt with handful of tossed nuts for a sweet tropical treat.