"Watermelon and melon are not enemies": the doctor dispelled the main myth about sugar in summer berries.

      The watermelon season is in full swing, and the Kirov stalls are bursting with striped giants and fragrant melons. But every year the same fears arise: "there's a lot of sugar in them," "it's bad for the figure," "diabetics can't have it." An expert from Pirogov University (RSMU named after N.I. Pirogov) has laid everything out clearly and debunked the most persistent misconceptions.

      The same sugar? No, there is a big difference

      The first thing Olga Tarasova emphasizes is that one should not automatically label watermelon and melon as enemies of healthy eating. The fact is that the sugars in whole fruits and added sugars are completely different things.

      — It is important to distinguish between the sugar that is naturally present in whole fruit and so-called free sugars — for example, those added to drinks, sweets, baked goods, sauces, or found in honey and fruit juices, — explains the specialist.

      In watermelon and melon, sugar is found inside the product along with water, dietary fibers, and other components. Therefore, the sweet taste does not mean that the fruit affects the body in the same way as a glass of sweet soda or a pastry.

      — In WHO recommendations, restrictions on free sugars do not apply to sugars that are naturally present in fresh fruits and vegetables, — reminds Tarasova.

      Can you eat watermelon without restrictions?

      The expert's answer: no, but for a different reason. Even a healthy product can disrupt energy balance if consumed excessively.

      — If a person eats a very large portion at one time, they are getting a significant amount of carbohydrates, and the overall energy balance of the diet also matters, — warns Olga Tarasova. People with diabetes and other carbohydrate metabolism disorders should be especially careful about portion sizes — their diet needs to be tailored individually.

      The main mistake: considering sweets harmful

      The second common mistake, according to the doctor, is equating sweet fruit with harmful products.

      — In practice, it is more important to assess the entire diet. Much more often, excessive intake of free sugars is associated with regular consumption of sweet drinks, confectionery, sweet dairy products, and other products with added sugar, — emphasizes the expert.

      This means that the harm comes not from watermelon, but from the systemic overconsumption of industrial sweets. Fruits here are more allies than enemies.

      WHO guidelines: how much sugar can you have in a day

      The World Health Organization recommends limiting free sugars to less than 10% of daily caloric intake. With a diet of about 2000 kcal, this corresponds to approximately 50 g of free sugars per day. Additional benefits come from reducing it to 5% — about 25 g per day.

      But, as Tarasova explains, one should not count the sugar from fresh fruits in these 25–50 g:

      — Sugar from a fresh apple, watermelon, or melon does not fall into the category of free sugars to which this recommendation applies.

      However, fruit juice is a different story. When consumed, sugars become more concentrated, so juice should not be seen as a full substitute for whole fruits.

      What does this mean for Kirov residents?

      At our stalls, the melon season is now in full swing. The expert recommends:

      Eat watermelons and melons, but know your limits — a reasonable portion won't harm your health.

      Do not replace whole fruit with juice — fiber is lost in juice, and sugar is absorbed faster.

      People with diabetes should definitely consult their treating physician regarding acceptable portions.

      Do not fear the sweet taste — it does not equal "harmful" if it is a natural product.

      The main conclusion from the expert at Pirogov University: watermelon and melon are not sources of dangerous sugars. The threat lies in sweet soda, confectionery, and juices. And fresh fruits, with a reasonable approach, only strengthen health. So feel free to buy a striped watermelon at the market — it is your friend, not your enemy.