You know the score – you’ve decided to give your health a kick up the backside it needed, so you’re eating healthy and exercising once again. In theory and practice, this is very beneficial to your overall well being. But, sticking to a strict diet can be very challenging. Trying to find what foods are suitable in your diet can be even more difficult!
If you are following a keto diet, then you’ll know that you have to be strict with what you consume. A ketogenic diet forces your body to burn fats instead of carbohydrates, but, get this – the diet itself is full of high-fat. However, it should contain adequate protein and low carbs so you start to lose those pounds.
We’ve all heard that “five fruit and veg a day” is the minimum amount our body’s require, but this isn’t the case with a keto diet. Some are too high in carbohydrates to be included, so you need to do your research before adding any fruits to your diet plan.
One fruit that many keto dieters ask about is grapefruit. A cross between a pomelo and an orange, the grapefruit comes in several colors, including yellow, pink, red, and white. Sour tasting, but not as sweet as most fruits, many assume that the grapefruit is low in sugar. Therefore, they are low in carbs and suitable for keto, right?
Today, we are going to find out if grapefruits are keto-friendly and delve into some nutritional facts about this subtropical citrus fruit.
Grapefruit Health Benefits
Let’s start with some good news! Grapefruit is a healthy food because it is low in calories but high in nutritional content. This is why it is often considered to be a weight-loss food.
Because grapefruit is low in calories, has a high water content, and its flavor is overly sour, people consider it to be a great snack when trying to lose weight. It fills you quite quickly and its sour taste means you don’t want to eat that much of it anyway!
There have been various studies into how grapefruit may benefit insulin resistance. One particular study discovered that participants who ate a grapefruit every day lost an average of 3.5 pounds over a 12-week period. Individuals who didn’t consume any grapefruit only lost one pound.
So, research backs up claims that grapefruit can aid in weight loss, but its nutrients are also hugely beneficial to our health. This bitter fruit packs a punch in terms of vitamin C, vitamin A, calcium, and potassium. So much so, that there is around 37 mg of vitamin C in half a grapefruit serving.
There has also been research into the consumption of grapefruits and their effects on heart health. One study found that eating grapefruit regularly can reduce the risk of heart disease and even improve blood pressure.
Grapefruit Nutritional Value
As we discussed above, grapefruits are jam-packed with beneficial nutrients.
One small grapefruit tends to weigh no more than 200 grams. If you had half a grapefruit (around 123 grams), this will contain approximately 37 calories, 1.35 grams of fiber, 9.22 grams of carbohydrates, 0.676 grams of protein and 0.1 grams of fat.
And, half a grapefruit may be enough to fill you and stave off those hunger pains. With numbers like those above, it’s plain to see that grapefruits are not fattening.
Grapefruits: Keto Or Non-Keto?
The average keto dieter tends to consume fewer than 20 grams of carbohydrates every day. When you consider that the Dietary Guidelines for Americans recommend that 45 % to 60% of their daily calories should be made up of carbs (around 225 to 325 grams a day), a keto diet is a lot less.
One small grapefruit typically contains around 20 grams of carbohydrates, 17 grams of net carbs, and 3 grams of dietary fiber. Remember, the average keto dieter only consumes about 20 grams of carbs per day. Therefore, the high carb content of a grapefruit is not considered keto-friendly. Moreover, grapefruits are low in fat, whereas a ketogenic diet requires high fat foods.
Although grapefruits are not considered keto-friendly, some ketogenic dieters can consume up to 50 grams of carbohydrates a day. If portioned correctly, this low-carb fruit can be eaten, but only in moderation. For instance, a quarter of a grapefruit contains about 4 grams of net carbs, so this can make up a portion of the daily carb intake.
If you decide to eat grapefruit on a low-carb diet, you should only do so in small amounts. You’ll need to monitor your carb count closely (fun, fun), to make sure you do not eat more than the desired daily intake of carbs.
“What about grapefruit juice?” we hear you ask. Well, this should be avoided at all costs if you’re on a keto diet. This juice is usually full of added sugars and contains less fiber. In other words, it’s simply not healthy.
Grapefruits: Number Of Carbohydrates Per Section
Still think you can enjoy a grapefruit a day on a keto diet? Think again. Yes, you can enjoy a section or two, but as we can see below, the total carb content is too high in whole grapefruits.
- One red grapefruit (whole) – 32.8 grams of carbs and 27.9 grams of net carbs
- 1 red grapefruit (whole) – 16.4 grams of carbs and 14 grams of net carbs
- 1 pink grapefruit (whole) – 26.4 grams of carbs and 22.5 grams of net carbs
- One section of a grapefruit – 2.7 grams of carbs and 2.3 grams of net carbs
- Grapefruit juice (8 ounces) – 22.8 grams of carbs and 22.6 grams of net carbs
The Verdict – Is Grapefruit Keto?
Grapefruit has a very high carbohydrate content, so a standard serving size of the fruit is not keto.
You can enjoy a small portion of grapefruit in a keto diet, but you must track your daily carb intake very closely to ensure you don’t exceed it.