Grapefruit is one of the most popular fruits in the world, but what about keto? Is it possible to eat grapefruit on a ketogenic diet?
Grapefruit is a popular keto-friendly fruit because it’s low in sugar and high in nutrients. But is grapefruit keto-friendly?
What is keto
The keto diet is becoming more and more popular, with celebrities raving about the results they have seen on it.
But what does this mean exactly? The ketogenic diet is a low carbohydrate diet that restricts your intake of carbs to 20-50 grams per day.
In addition to restricting carbs, you are also encouraged to eat high-fat foods such as cheese or avocado.
The idea behind all of this is that when you drastically cut down your carb intake, your body enters a metabolic state called ketosis, where it burns stored fats instead of glycogen from carbohydrates for energy.
How does a ketogenic diet work?
The ketogenic diet works because it is low in carbs, high in fat, and moderate in protein. It induces the state of ketosis, where your body burns fat instead of carbohydrates for energy.
The benefits of a keto diet
A ketogenic diet has many benefits, including fat loss, better brain function, and decreased inflammation.
A keto or ketogenic diet is low in carbohydrates and high in fat.
This means that your body will switch from burning carbohydrates to burning fats for energy, which will lead to weight loss. It can also help you maintain brain function.
The medical community has long associated increased fat consumption with cardiovascular diseases, obesity, and cancers. However, more research has emerged showing that not all types of fats may be harmful to your health.
Research suggests many benefits associated with a ketogenic diet, including weight loss, cognitive function, blood sugar control, and reduced risk for certain types of cancer.
Reducing carb intake reduces the amount of insulin circulating in the body, reducing insulin resistance.
Grapefruit nutrition facts
Even though grapefruit has a bad reputation in the fruit world for having too much sugar, many nutritional facts about grapefruit can benefit your health.
When consumed in moderation, grapefruits have lots of vitamin C and potassium. Grapefruits also contain lycopene, which is a powerful antioxidant.
Grapefruit is a good source of fiber and is low-calorie.
Half of a grapefruit has 52 calories, 13 grams of carbohydrates, 1 gram of protein, and 2 grams of fiber.
It also has essential nutrients Vitamin C, Vitamin B1, Vitamin B6, potassium, calcium, and magnesium.
Grapefruit is high in flavonoids, which have antioxidant, anti-inflammatory, and cardioprotective effects.
This citric fruit can help you lose weight by keeping you full for more extended periods, thus reducing your calorie intake.
Grapefruit health benefits
Grapefruit is a sour taste fruit commonly used, not only for its health benefits but also for its flavor.
Grapefruit is a fruit of the subtropical citrus tree that usually gets about 15 feet tall.
Several types of fruit are available in the market, including ruby red grapefruit, white grapefruit, and pink grapefruit.
Grapefruit health benefits can come in many different forms, such as nutritional value or weight-loss ability.
That is why many people include grapefruit in their daily diet, even in small amounts.
Grapefruits contain a lot of vitamin C, vitamin A, and flavonoids that help prevent several degenerative conditions.
This fruit is also known for having effects on metabolism and appetite control.
Reduces cholesterol level and prevent heart disease
The dietary fiber found in grapefruit is known for binding bile acids and cholesterol, preventing their reabsorption from the small intestine into the body.
This process prevents low-density lipoproteins, or LDL (bad) cholesterol, from being stored in the blood vessels, which will eventually cause cardiovascular diseases.
In addition, when there is a lot of fiber in the body, there will also be a reduction in cholesterol levels.
This process reduces LDL or bad cholesterol and triglycerides from increasing. In addition, this prevents coronary diseases that can lead to heart attacks.
It helps to maintain lower blood pressure
The potassium content in grapefruit assists with controlling blood pressure by acting as vasodilators.
This will relax the walls of the arteries and increase blood flow to prevent hypertension or high blood pressure.
Prevents stroke
High levels of potassium in grapefruit are also known for their role in preventing strokes.
Potassium prevents calcium from depositing in the heart muscle, leading to coronary diseases that trigger heart attacks and strokes.
Helps prevent cancer
Grapefruit also contains antioxidants, which are known for their anti-cancer properties by preventing damage to the cells in the body.
Improves eyesight
Grapefruits contain vitamin A and beta-carotene, which help improve eyesight by protecting the cornea of the eye.
Health benefits for skin
Grapefruits also contain vitamin C that helps repair damaged skin cells, prevent liver damage, and even treat some skin conditions.
Prevents degenerative diseases
Vitamin B found in grapefruits prevents degenerative diseases such as multiple sclerosis, Parkinson’s disease, and Alzheimer’s.
Cancer treatment
The antioxidants found in grapefruit help produce white blood cells, further preventing cancer cells from multiplying.
Helps with weight loss
Grapefruit has a high water content that helps suppress appetite, thus preventing overeating.
Drinking these fruit juices before each meal is known for its ability to increase fat burning and prevent obesity.
Treats kidney stones
Grapefruit helps in the prevention of kidney stone formation by increasing urine volume and acidity.
Strengthens immune system
Vitamin C in grapefruit contains antioxidant properties that help boost the immune system. In addition, this fruit is also effective for preventing anemia.
Grapefruit essential oil also has benefits for stress relief and reducing blood pressure.
Is grapefruit keto friendly?
Grapefruit is a citrus fruit that has been eaten for generations. Because it’s such a popular and convenient fruit, people like to incorporate it into their diets in multiple ways, including juice and whole fruit.
Grapefruit is also commonly believed to be keto-friendly, but that’s where the issue arises: grapefruit isn’t keto-friendly because it contains too much sugar and too many carbs compared to the other fruits allowed on a diet.
Grapefruit has about 11 grams of carbohydrate per 100 grams, which is not a lot, but may still cause problems on keto. one serving of the fruit contains over 20 grams of carbs per serving. Instead, consider eating other keto-friendly alternatives.
Although some fruits may be lower in carbs than others, all fruit is essentially sugar and will raise your blood glucose levels somewhat on a ketogenic diet, and so will grapefruit.
Grapefruit has about 9 grams of carbohydrate per 100 grams, which is not a lot but may still cause problems on keto.
In addition to being high in carbohydrates, grapefruit is low in fat, which is just the opposite of what is required on a ketogenic diet.
Keto-friendly fruit alternatives
There are some keto-friendly low carb fruits to consider, including:
Watermelon
Watermelon is a low-carb fruit that has about 11,5 grams of carbohydrate in one cup.
In addition, watermelons are packed with antioxidants known for their anti-inflammatory effects that prevent chronic diseases such as cancer and heart diseases.
Avocado
Avocado contains about 8,5 grams of carbohydrate per 100 grams.
This fruit is high in fat which makes it perfect to be included in the ketogenic diet.
Also, avocado provides Vitamin C, Vitamin K, and potassium.
Strawberries
One of the best keto-friendly fruit alternatives is strawberries which have about 7,7 grams of carbohydrate for 1 cup.
Strawberries are high in antioxidants that help prevent several diseases such as cancer. They’re also packed with dietary fiber, which prevents constipation while promoting good gut health.
Peaches
One small peach contains 10,5 grams of carbohydrate. Peaches also have fiber and Vitamin C.
Kiwi
One fruit has about 8 grams of carbohydrates. In addition, it is an excellent source of Vitamin C that enhances immunity and prevents several diseases such as cancer.
Lemons
One lemon contains about 5,5 grams of carbohydrate.
Furthermore, lemons are known for their detoxifying properties to flush out toxins in the body.
Tomatoes
Tomatoes have about 7 grams of carbohydrates in one cup. In addition, tomatoes are loaded with potassium and vitamin C.
Shredded Coconut
Shredded coconut contains about 5,5 grams of carbohydrate per 100 grams.
It is also rich in fiber that helps with digestion and prevents constipation.
This fruit is loaded with essential nutrients and provides a perfect source to cook and bake with.
In conclusion, grapefruit is not keto-friendly because it contains too much sugar and too many carbs compared to the other fruits allowed on a diet. Some alternatives include watermelon, kiwi, lemons, and tomatoes are a better choice if you are on a low-carb diet.
Either way, if you want to enjoy grapefruit, even if you are on a low-carb diet, try a small amount of grapefruit, such as half a grapefruit, and review your total carbs intake for the day.