Grapefruits are known superfruits. They are sweet, yet bitter, and citrusy. And, they are also full of vitamins and minerals.
Even though grapefruit is a low carb fruit, it is not strictly ketogenic. However, depending on how strict you are with your diet, and how much you consume, there’s more to know about this fruit below.
Grapefruit Nutrition Facts
Below, we have the nutritional information of raw pink and red grapefruits according to the USDA (*)
|Macros||Per 100 g||Per half a grapefruit (123 g)||Per cup (230 g)|
|Total Carbs (grams)||7.5||9.22||17.2|
|Net Carbs (grams)||6.4||7.87||14.67|
How Many Net Carbs in Grapefruit?
There are roughly 15.7 grams of net carbs in a medium grapefruit or 7.9 grams in 1/2 of a grapefruit. A 100-g serving has 7.5 grams of total carbs and 6.4 are net carbs.
A cup of unsweetened grapefruit juice (257 g) has 19.5 g carbohydrates and 0.5 g of fiber, thus 19 g of net carbohydrates.
Is Grapefruit Keto Friendly?
If you look into the table with nutritional information, you will see that this fruit is relatively low-calorie. It contains 30 calories per 100 grams. It has 0.5 grams of protein, 0.1 grams of fat, 7.5 grams of total carbs out of which 1.1 grams is fiber and 6.4 grams are net carbs.
Keep in mind that 100 grams are less than half of this fruit. The type of sugar that fruits contain, including grapefruit, is fructose. Fructose has a low glycemic index. This means that it raises blood sugar much slower than pure glucose. However, it still affects insulin and glucose, so large amounts will kick you out of ketosis.
Yet, this citrus fruit has many micronutrients, vitamins, and minerals that have many health benefits.
While it is an unprocessed, whole food, grapefruit isn’t keto-friendly because it still contains too many carbs for a strict ketogenic diet. If you are on a low-carb diet or a non-strict keto diet, you could still have a small amount if you really want to.
Can You Eat Grapefruit on Keto Diet?
So, can you have grapefruit on the ketogenic diet? The answer is, it depends on your preferences. This is a whole, unprocessed fruit that contains fructose. Grapefruit has a low GI of 25, but it will still affect insulin and blood sugar in large amounts.
Additionally, 100 grams have 7.5 grams of net carbs which is a third of the carb allowance of a strict keto dieter. So, it still has too many carbs to consume in normal amounts without kicking you out of ketosis. Therefore, it would be best to avoid it if you are on a strict keto diet.
However, if you consume very small and controlled amounts, you could have it and still keep your diet low-carb. Always keep in mind that in this case, moderation is key.
Grapefruit Alternative for Keto
Some good substitutes for grapefruit which are ketogenic friendly and have similar taste profile are lemon and lime juice.
If you just want to eat keto fruits, try blueberries and strawberries.
Is Grapefruit Good for a Low-Carb Diet?
Yes, grapefruit is perfectly fine for a low carb diet. You can eat it by itself, make juice or fruit salad.
Health Benefits of Grapefruit You Might Want to Know
As we mentioned above, this is a superfruit. It contains many vitamins and minerals that are beneficial to your health.
This fruit is rich in vitamin C, which is known for its antioxidative properties. Antioxidants are chemical compounds that help your body fight oxidative stress caused by free radicals. They do this by binding to the free radicals and neutralizing them.
Vitamin C plays a role in improving your immune system and helps fight harmful bacteria and viruses. It can help with inflammation and the prevention of infection. Numerous studies show that vitamin C helps people get over the common cold faster and with easier symptoms. It is effective in adults, as well as children. (*), (*), (*), (*)
Another essential vitamin that this fruit is rich in is vitamin A. It is a retinoid antioxidant and, like vitamin C, plays a role in immunity, fighting infections, and decreasing inflammation. (*), (*)
This bitter fruit also contains lycopene. That is a major bioactive antioxidant that is known for its anti-cancer and anti-inflammatory properties. It also contains citrus flavonoids, which are known to protect against cardiovascular disease and coronary heart disease. They do this by affecting the factors that lead to it such as high blood pressure and cholesterol levels. (*), (*), (*)
There is also a study that shows promising results with grapefruit and its role in weight loss and insulin resistance. Other studies also have similar results, as well as the reduction in blood pressure, energy balance, and blood lipids. Of course, further research is needed to conclude anything significant. (*), (*), (*)
*image by Tuchong-Microstock7/depositphotos