Can you eat cantaloupe on a keto diet?

In this short article, we will provide an answer to the question, “Can you eat cantaloupe on a keto diet?”. Additionally, we will elaborate on cantaloupe fruit, will relate it to the keto diet, the nutritious benefits of cantaloupe, and the ways to use cantaloupe.

Can you eat cantaloupe on a keto diet?

Yes, we can eat cantaloupe on a keto diet due to the presence of low carbs in cantaloupe. Cantaloupe is a refreshing fruit with a delicious taste. It is high in nutrition and helps to maintain feelings of fulfilment for a long time.

Cantaloupe

Cantaloupe is a muskmelon form of fruit. It is also one of the similar fruits to melon varieties such as watermelon and honeydew. These are low in carbs that is why these are used on a keto diet. One cup of cantaloupe serves 12.5 grams of net carbs and 1.5 grams of fibre.

A single serving of cantaloupe also provides other minerals such as vitamin K, folate, and potassium.

It is also enriched with beta carotene that is considered a plant pigment that plays a significant role in the health of the eye and also boosts the immunity level of the body.

To fulfil the daily requirement of carbs, a smaller portion of cantaloupe should be added to your daily meal routine.

Keto Diet

The ketogenic diet is considered one of the low-carb diets. Its main aim is to extract more calories from fat or protein rather than carbs.

Fruits that are edible on keto include strawberries, cantaloupe, raspberries, lemon, star fruit, tomatoes, and watermelon.

Nutrition benefits

The addition of fruit to the daily meal is a good option but adding cantaloupe is the best. It is most beneficial to our health and is also edible on a keto diet. The nutritional components of cantaloupe are stated below

Beta-carotene

Cantaloupe knocks all other yellow-orange fruits in the race of beta carotene.

United States Department of Agriculture (USDA) claimed that beta carotene is more in cantaloupe than the following fruits

  • Grapefruit
  • Oranges
  • Apricot
  • Peaches
  • Mangoes

A recent study has shown that the amount of beta carotene is the same in orange flesh melon and carrots.

Beta-carotene is a form of carotenoid, which gives bright and fresh colour to fruits and vegetables. Beta-carotene is transformed into  Vitamin A after ingesting it. Vitamin A acts as an antioxidant that is helpful against the free radicals that strike the body cells. 

Additionally, Vitamin A plays a significant role in the good health of the immune system, in red blood cell health, and is also important in the health of the eye.

Folate

Folate is also termed Vitamin B-9. It is present naturally in fruits. Folic acid is a significant factor in fortified fruits and supplements.

It is beneficial to prevent defects of the neural tubes such as Spina Bifida.

Folate is also beneficial in 

  • Minimizing the cancerous risk
  • Also directs the loss of memory due to ageing

Folate is a double-edged sword in the case of cancer.

400 to 600 grams of folate is required by pregnant women and all other women who have an age of childbearing, this is research by Mayo clinic.

Water

The water content is about 90 per cent in cantaloupe. It keeps the body hydrated throughout the day. Staying hydrated makes a person healthy. 

Good hydration plays a significant role in the body that makes the heart pump blood softly rather than making it hard. It also performs the following functions such as

  • Digestion process
  • Maintains healthy blood pressure
  • Keeps healthy kidneys

Light dehydration is responsible for

  • Headache
  • Dizziness
  • Dry skin
  • Constipation
  • Less urination

Severe dehydration is responsible for

  • Low blood pressure
  • Shrivelled skin
  • Rapid heart rate
  • Unconsciousness

Dehydration is also responsible for forming kidney stones. Plain water is a good option to keep the body hydrated and a cantaloupe is a good option for hydration because it is one of the water enriched fruits.

Fibre

Fibre is a good constituent from the prevention of constipation. It plays a significant role as

  • It minimizes the risk of diabetes and risk of heart diseases
  • It also makes you feel full longer that helps in weight loss

The Dietary Guidelines of Americans 2015-2020 recommended fibre intake as per research, it states that: 

  • Men under the age of 30 could take 34 grams of fibre
  • Men over the age of 50 could take 28 grams of fibre
  • Women under the age of 50 could take 28 grams of fibre
  • Women over the age of 50 could take 22 grams of fibre

Potassium

Potassium is a necessary electrolyte mineral. Cantaloupe gives 4 per cent of potassium value of daily routine by one medium-sized cantaloupe.

Conclusion

In this brief article, we have provided an answer to the question, “Can you eat cantaloupe on a keto diet?”. Additionally, we will elaborate on cantaloupe fruit, will relate it to the keto diet, the nutritious benefits of cantaloupe, and the ways to use cantaloupe.

References

https://www.healthline.com/health/food-nutrition/benefits-of-cantaloupe#potassium
https://www.everydayhealth.com/ketogenic-diet/diet/best-fruits-eat-on-keto-diet/
https://www.quora.com/Is-cantaloupe-keto-friendly
https://www.healthline.com/nutrition/keto-fruit#8.-Cantaloupe

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.