We owe a big “thank you” to whoever first decided to pair the sweetness of watermelon with the salty tang of feta cheese. As a people, Greeks love bold contrasts and delight in these kinds of unexpected flavor combinations. Some even take it further, adding herbs, extra virgin olive oil, aged balsamic vinegar, chopped chives, onion, fresh mint, and other flavors that bridge the sweet-salty divide.
For many, watermelon with feta is the ultimate summer pairing. But it’s far from the only delicious union of fruit-based carbohydrates with animal protein. For similar reasons, we also enjoy combos like melon with prosciutto, Roquefort with fresh or dried figs, and parmesan with grapes.
Enjoyment is high, sugar spikes are low
The good news comes from the scientific community: there are smart ways to keep your blood sugar steady—no need to give up your favorite foods. The secret lies in clever food choices that provide all the necessary nutrients: vitamins, fiber, antioxidants, and more.
When watermelon, which is mostly carbohydrate, is combined with a food that contains fat or protein—or both, like feta cheese—the sugars in the watermelon are absorbed more gradually. This helps prevent sudden spikes in blood sugar and insulin, something especially important for people with diabetes, pre-diabetes, or women with polycystic ovary syndrome, explains nutritionist Panagiotis Zisis.
It’s all about making the right choice
Pairing fruit with a source of good protein has become a rule of thumb for healthy eating. In the case of watermelon, which has one of the highest glycemic indexes among fruits, it’s essential to eat it with a food rich in protein and fat, like feta. However, moderation is key—don’t go overboard on either the watermelon or the cheese. Nutritionists recommend choosing feta with lower fat content, avoiding the barrel-aged varieties that can contain 40–45% fat.
Other great pairings include apple with yogurt, pear with walnuts, and apricots with katiki (a soft Greek cheese) and pistachios from Aegina. Melon with prosciutto is enjoyed more rarely, since processed meats should be an occasional treat, emphasizes Dr. Nikos Georgiadis, an internist specializing in cardiometabolic diseases.
Source: cantina.protothema.gr