At just 46 calories per cup, watermelon isn't just way better for you than “fattening crap,” it can also help with all that exercise you’ve been doing.
First, the basics: “Watermelon is rich in vitamins C and A, potassium, and magnesium,” says Nutrition Stripped founder McKel Hill, M.S., R.D. “And, as a simple sugar”—a cup has 8g—“it provides quick energy.” Also, says Sagan Schultz, CEO of the WellWell organic juice company, “watermelon is loaded with electrolytes, lycopene, and L-citrulline, which fights muscle soreness, so it’s a killer option for recovery.”
And GI-wise? “It does rank near doughnuts on the Glycemic Index [a measure of how fast food raises blood glucose],” Schultz says, “but it’s about 92% water, so the glycemic ‘load’ is less than a carrot’s. So for most people, its benefits far outweigh any downsides.”