To cut down on waste and get all of the watermelon’s benefits, mbg spoke with registered dietitians for their take. In fact, watermelon rinds have been used since ancient Egyptian times, registered dietitian Ella Davar, R.D., CDN, tells mbg. With a rising awareness of environmental sustainability and zero-waste movements, though, she says eating the rind is becoming more mainstream. “More and more ideas are popping out about usage of carrot tops, beet leaves, papaya seeds, and watermelon rinds,” Davar says. One thing to keep in mind before eating them, though, is the quality of the produce. Davar recommends looking for organically grown fruits that haven’t been treated with herbicides or pesticides. Since the rinds are lower in sugar and higher in fiber than the actual melon, when eaten together they help slow down sugar absorption in the gut, Davar explains. This is what helps prevent blood sugar spikes. “Americans only eat around 10 to 15 grams of fiber per day, much lower than the recommended 25 to 39 grams per day,” Wallace says. “However, adding watermelon rind to your diet can boost your daily fiber intake.” The kidneys convert this nonessential amino acid into another amino acid, called L-arginine, Davar explains, as well as a chemical called nitric oxide. “Nitric oxide helps to dilate the veins and arteries, allowing for better blood flow to both your heart and your muscles,” Wallace says. To make a refreshing rind drink, Davar says to blend strawberries, ice, and lemon juice with one to two watermelon slices (with the rinds, of course). Adding honey and ginger are optional, she says. Shredding them into summer salads and salsas or adding them to grilled kabobs are other creative ways to make use of watermelon rinds. However you choose to enjoy them, it’s clear that watermelons are healthy and versatile summer snacks.
