Today you will learn everything about the controversial question “Is Grapefruit keto”? And you’ll discover which fruits are approved and not. That way you can get success on your keto journey!
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Grapefruit is a fruit of the subtropical citrus tree. The fruit originates from Barbados, where it was accidentally crossed together between the sweet orange and pomelo.
This resulting grapefruit is now found in grocery stores worldwide, growing in grape-like clusters.
There are many grapefruit species, including the patented “red ruby.” Grapefruits differ depending on their place of origin and vary in colors from the vibrant reds of the fruit above, lighter pink, and sometimes even white.
Popular due to its smooth and bitter taste, grapefruit has many nutritious properties. It is an excellent source of vitamin C, contains the antioxidant lycopene and other small quantities of essential vitamins, but remains almost fat-free.
For this specific purpose, researchers have studied grapefruit to search for antidotes, from cancer to obesity.
Is grapefruit keto?
Grapefruit has many great nutrients such as vitamin C, minerals, and antioxidants. It does not work well for the ketogenic diet in its macronutrient profile due to its high amounts of carbs and sugars.
Grapefruit can spike your insulin to a very high level and kick you out of ketosis. If you are planning on adding more fruits to your meals or are simply searching for fruits to eat while on a low-carb or keto diet, stick to low carb fruits such as blueberries and raspberries. The ketogenic fruit guide is available here for you.
Try keto, instead of the grapefruit diet:
Grapefruit has some unique compounds that support a healthy weight. People who start a grapefruit diet tend to lose weight quickly, but the diet is not sustainable.
The grapefruit diet focuses on calorie restriction and recommends avoiding excessive and unsustainable physical activity.
If you are aiming for lasting weight loss, you should be considering physical activity, not avoiding it. Consider trying a ketogenic diet instead. The keto diet is a well-researched solution for weight loss and leads to long-lasting health improvements in the long run.
A ketogenic diet for beginners:
A ketogenic diet is a very low-carb, high-fat, and adequate-protein diet which helps you burn fat more efficiently. It has several advantages such as weight loss, increased health, and improved performance. You can also improve type 2 diabetes on a keto diet.
While consuming less carbs on a keto diet, you bring your protein intake to a moderate level and increase your fat intake. The reduction in carb consumption places the body in a metabolic state called ketosis, where fat is burned for energy for your body.
The ‘keto’ or ‘ketogenic’ diet causes your body to generate small fuel molecules known as ‘Ketones.’ They are an alternate source of fuel for your body that you can use in the case of a short supply of blood sugar (glucose).
Your liver produces fat ketones when you eat very few carbs or calories. The ketones are then used throughout the body, particularly in the brain as a source of fuel.
Unlike the grapefruit diet, a keto diet can be sustained and done for longer periods of time.
Eating while on a keto diet:
On a ketogenic diet, your body transforms fat into fuel, resulting in a constant fat burn. During ketosis, your liver begins to break down fatty acids into energy-packed ketones, and then these ketones are then absorbed into your brain.
What is one very important aspect in order to reach ketosis? The significant reduction of your carb intake. Most people have to maintain a carb consumption of under 50 net carbs per day in order to reach ketosis.
The fewer calories and carbs consumed, the more successful results you will achieve during the keto diet in order to reach healthy weight loss.
What fruits can I eat on a keto diet?
Certain kinds of berries are highly recommended on a keto diet. Berries such as blueberries and raspberries are low in carb levels, making them ideal for the keto diet.
The following is a list of the top 10 fruits along with their net carbs in one serving which are recommended to be eaten on a ketogenic diet:
- Raspberries: 60 grams contain 3 grams of carbs.
- Blackberries: 70 grams contain 4 grams of carbs.
- Strawberries: 100 grams contain 6 grams of carbs.
- Plum: 65 grams contain 7 grams of carbs.
- Kiwi: 70 grams contain 8 grams of carbs.
- Cherries: 75 grams contains 8 grams of carbs.
- Blueberries: 75 grams contain 9 grams of carbs.
- Clementine: 75 grams contain 9 grams of carbs.
- Cantaloupe: 160 grams contain 11 grams of carbs.
- Peach: 150 grams contain 13 grams of carbs.
How many net carbs are in a grapefruit?
Fruits provide the body with an excellent source of dietary fiber, vitamins, and energy. In order to find net carbs, you take the total carbs and subtract fibers.
Grapefruit is mostly cultivated in warm weather and tropical areas. Grapefruit, as with all fruit, is a source of carbohydrates.
One serving of fresh, raw grapefruit — equal to 3.5 oz, contains 3% of the daily value of carbohydrates, according to CalorieKing.com. Depending on the fruit size, the number of carbs found in grapefruit can differ. These carbs should be taken into account if your carbs are counted. A whole raw red or pink grapefruit (123 g) contains approximately 22 net carbs.
The 7 little known health benefits of grapefruit:
- It is perfect for the immune system – Grapefruit is a healthy source of vitamins A, C, and E — a combination that works together to support and boost the immune system. One grapefruit contains a whole 77 mg of vitamin C — more vitamin C than in a large orange.
- The regular consumption of grapefruit is related to higher nutrient levels in the body: Research found that the consumption of vitamin C, magnesium, potassium, and dietary fiber improved and increased nutrient levels for many women.
- It can help prevent diabetes. It is evident from the glycemic index that grapefruit consumption helps keep insulin levels even and helps protect against type 2 diabetes. In fact, a decreased risk of 2 diabetes is linked with increased intake of blueberries, apples, bananas, and grapefruit.
- It can help retain fat in artery walls. There is evidence that naringin (a grapefruit flavonoid) can help prevent atherosclerosis, which is when the arteries build up with plaque and cholesterol. Grapefruit could undoubtedly lead to a heart-healthy lifestyle.
- It is high in antioxidants. Grapefruit is a vital antioxidant source that decreases inflammation and prevents damage associated with free bodily radicals. Even the grapefruit peels contain a high antioxidant content, so feel free to use the peels in different dishes or as zest for baked goods.
- It hydrates you. Grapefruit is 88% water, making it an incredible source of hydration for your daily diet.
- Grapefruit helps preserve healthy bones. It contains good amounts of calcium and phosphorus, supporting bones and teeth to stay healthy.
Is the red or pink grapefruit keto friendly?
Grapefruit is not ketogenic diet friendly because the carbs are too high. A portion of half a grapefruit contains 11 grams of net carbs. This is a bit too high for the keto diet, unfortunately. That is why this bitter fruit should be consumed in moderation.
The key difference between the different color varieties is the pulp and sweeter or more sour tastes. The Pink Grapefruit is pale and light-yellow with a touch of pink. The Red Grapefruit is small, vibrant, and has a reddish and white color. Both pigments are the result of high lycopene and beta-carotene levels.
The red ruby may be one of the more popular grapefruits to eat. It has a slightly sweeter taste compared to the other varieties and is known for its bright red pulp. The deep color might also indicate a higher degree of natural antioxidants.
The calories of grapefruit vary from the red, white, and pink varieties. Other than this, the fruit offers essential phytochemicals and antioxidants such as lycopene and limonoids, besides being a low-calorie and vitamin-rich food.
Since the ketogenic diet is based on a high fat, low carb, and medium protein intake, grapefruit is not a recommended fruit choice for the Keto diet. Instead, you should try incorporating other types of low-carb fruits into your keto diet, such as blueberries.
What about grapefruit juice, is it keto approved?
Grapefruit juice provides enormous quantities of flavonoids, magnesium, potassium, vitamin C, and citric acid. Nutritional statistics vary between the brand and type. For one cup or 247 grams of raw pink grapefruit juice, the following nutrition facts are known:
- A total of 96 calories are available in one cup.
- It contains 8% carbohydrates and 1 gram of protein.
The following vitamins and minerals are also included:
- Vitamin-A: 22% of the daily value
- Vitamin-C: 156% of the daily value
- Calcium: 2% of the daily value
- Iron: 3% of the daily value
Citrus juice is a good source for vitamins and minerals and a quick & easy way to consume grapefruit.
A glass of grapefruit juice will cover your daily intake requirements for potassium, 6% in magnesium, and approximately 100% in vitamin C on average. Up to 60% of the adequate daily consumption is attributed to the flavonoid in a glass of grapefruit juice.
We also need to focus on the profile of macronutrients while on the keto diet. While on the keto diet, your body naturally adopts a similar macro profile to this one:
- 70% of fat
- 25% protein
- Carbohydrates of 5%
The nutritional aspect of grapefruit juice in the macronutrient profile is not even similar to this one. That means grapefruit juice is not friendly for the keto diet and staying in ketosis.
Grapefruit doesn’t receive nearly as much attention as it deserves. It is full of a juicy, and tart-like citrus flavor, which is sour to semi-sweet. Why is grapefruit combined with premium vodka such a good flavor? Because grapefruit vodka is vibrant, sparkling, rich in flavor, and amazingly significant. If you love grapefruit, this vodka is the one for you. The perfect balance between sweet and sour, and a quite refreshing drink for the summer.
How many grapefruits can I eat without getting out of ketosis?
Although grapefruits have many health benefits, it is not the most ideal or recommended fruit to consume on the keto diet.
Grapefruit contains 52% of vitamin C and 23% of vitamin A recommended for your daily consumption. The excellent combination of potassium, fiber, lycopene, and choline in grapefruit also protects the heart. It is filled with nutrients and provides many clear health advantages.
If you simply consume one half of a grapefruit (11 net carbs and 8.5 grams of sugar) before every meal, you will be adding additional sugars to your body. These additional sugars can lead to lost insulin control, spiking your blood sugar levels and eventually kicking you out of ketosis.
There is no exact number as to how many grapefruits can be eaten without falling out of ketosis as every person’s body is different, but it is evident that you will eventually be kicked out of ketosis with the additional large amounts of sugars found in the fruit.
Controlled blood sugar is necessary for fat loss on the keto diet, so consuming grapefruit will be of no help.
Oranges are related to grapefruit. Are they keto friendly?
In some specific ways, oranges and grapefruits are related. Orange is a pomelo-mandarin hybrid, while grapefruit is a hybrid of pomelo and sweet orange. Grapefruit is usually bigger and weighs more than an orange. The pulp of the most typical grapefruit, the red ruby, is generally a darker pink in comparison to the orange color of oranges.
The ketogenic diet varies from other diets since it depends on a significantly lower carbohydrate intake. Oranges might be packed with nutrients and Vitamin C, but they don’t make the keto friendly cut as they are also packed with carbs and sugar. The same goes for grapefruit. With such high carb content, you can knock yourself out of ketosis really quickly and disturb your ketogenic diet. Unfortunately, such large amounts of net carbs are not suitable for the keto diet, making grapefruits and oranges keto friendly only in very small portions.
Regarding their other nutritional aspects, the amounts of protein, carbohydrates, sugars, fibers, and calories are slightly higher in oranges. Neither fruit contains cholesterol, but grapefruit contains more fats. There is more iron, calcium, potassium, and copper in oranges, but grapefruit contains more phosphorus and Vitamin A.
The ultimate keto fruit list. How much can you eat of each?
As the ketogenic diet is a high fat and low carb diet, it can be difficult to find the most accurate fruits to fit the criteria. The fruits in the ketogenic diet are more restricted, but there is a good amount of low carb fruits which can be incorporated into the diet.
Here is a list of keto-friendly fruit. These fruits are low in net carbs and provide a rich range of other essential health supporting vitamins, minerals, and antioxidants.
Avocados are the most perfect fruit for a ketogenic diet . One serving cup of avocado contains about 2.7 grams of net carbs. Vitamin K, folate, vitamin C, and potassium also come in high amounts in avocados.
- The high potassium content helps boost electrical gradients in the cells of your body and has many essential functions.
- Avocado fats are also pretty resistant to heat oxidation, rendering avocado oil a safe and nutritious choice for cooking.
- It can help with weight loss, minimize blood sugar spikes, and is closely associated with reduced risk for many diseases.
Watermelon is a hydrating fruit that is constantly consumed on a ketogenic diet. For one cup, which is about 152 grams of watermelon, there are 11 grams of net carbs. Watermelon is also a good source of Vitamins A and C, and it contains antioxidants such as lycopene.
- The large water content in watermelon promotes good hydration and allows you to feel full without all of the extra calories.
- The lycopene in watermelon is linked in lowering risks of certain cancers and improving heart health. It also contains cucurbitacin E, a plan compound with anti-inflammatory effects.
- While containing low calories, it is packed with important nutrients and minerals such as Vitamins C, A, B1, B5, B6, potassium, and magnesium.
Keto Friendly Strawberries:
Strawberries are packed with health benefits, including high levels of antioxidants, vitamins, and fibers. As they are low in carbs and high in fiber, they fit into a low carb or ketogenic diet seamlessly. They are fat-free, sodium-free and contain one of the largest amounts of antioxidants amongst fruits. Strawberries also contain good amounts of potassium and manganese.
For a 100-gram serving of strawberries, you will find 5.68 g of net carbs. They have the lowest amounts of carbs from all types of berries, while blackberries yield the lowest amount of net carbs, making them ideal for the keto diet.
- Strawberries contain plenty of antioxidants which are good for a healthy heart.
- As strawberries are high in water levels, their carb amounts are very low.
- This berry has high fiber content and a glycemic index (GI) of 40, meaning it should not lead to spikes in blood sugar levels, making strawberries safe for people with diabetes.
With about 4 grams of net carbs per lemon, lemons can be a significant addition to a ketogenic diet. They are incredibly rich in pectin, a kind of fiber that can help regulate blood sugar concentrations, combat inflammation, and slow cell growth.
- They are a good source of Vitamin C and flavonoids, both being antioxidants which help prevent diseases and promote wellbeing.
- Vitamin C helps form collagen, an important aspect for healthy skin.
- Lemons are known to be immune system boosters, using their high antioxidant and Vitamin C levels to strengthen the immune system.
Tomatoes are easy to incorporate into a healthy ketogenic diet with a relatively lower carb count than many other fruits. With only have 5 grams of net carbs per 1-cup serving (180-grams). They also contain antioxidants such as lycopene, beta-carotene, and naringenin.
- For people with type 2 diabetes, tomatoes can be a protective food.
- Lycopene nutrients in tomatoes protect against certain eye conditions.
Raspberries make a perfect addition to a low carb or ketogenic diet as being one of the healthiest berries you can consume for this type of diet.
7 grams of net carbs and eight grams of fiber are provided with 1 cup (123 g) of raspberries. These fruits are a rich source of vitamin C, manganese, vitamin K, copper, and rich antioxidants.
- Raspberries are powerhouses for antioxidants.
- They provide protection from heart disease, cancer, diabetes, and obesity.
- The amount of insulin required to control blood sugar levels is decreased when consuming higher amounts of raspberries.
A cup of peaches (154 grams) has 12.2 grams of net carbs. This fruit is also rich with other nutrients, including vitamin C, vitamin A, potassium, and niacin.
- Fiber, vitamins, and minerals come in high amounts in peaches. This helps protect the body against aging and disease.
- Peaches help with healthy digestion.
- Peaches contain compounds that can reduce heart disease risk factors.
Cantaloupe can be used in a well-planned ketogenic diet with only 11.2 grams of net carbs per cup (156 grams). Folate, potassium, vitamin K, and Beta carotene are found in cantaloupe.
- High-water fruits like cantaloupe can assist with daily hydration apart from only drinking water.
- Due to its beta carotene content, cantaloupe is excellent for supporting eye health.
The ultimate keto friendly vegetables and the right portions:
Above-ground vegetables are relatively lower in carbs and are usually the better choice. Root vegetables contain additional carbs and are not an excellent choice, especially one such as potatoes or sweet potatoes.
With less than 5 percent of carb consumption on a strict ketogenic diet, we need to know the veggies with the lowest carb content, especially when we are aiming to consume less than 20 grams of carbs per day.
Vegetables below 5 grams of net carbs can be consumed relatively freely. Spinach, zucchini, cabbage, cucumbers, lettuce, asparagus, and kale on a keto diet are ideal. These vegetables are considered keto friendly.
The Bottom Line:
Grapefruit has many health advantages and high water content which is very beneficial. However, grapefruit is a food that cannot be consumed when on a low carb diet such as keto due to the high carb amounts found inside the fruit. In addition, the large quantities of sugar which it contains can boost your blood sugar levels and kick you out of ketosis. Although it is a very healthy fruit rich in antioxidants and vitamins, it cannot and should not be consumed on the keto diet due to its high carb and sugar levels.
So there you go, now you know the correct answer about: Are grapefruits keto.
If you are thinking about starting the keto diet, make sure to check out The 10 Best Ways To Start The Keto Diet For Beginners
And check out our popular guide on: Is coconut sugar keto
For you chocolate lovers out there, the keto dark chocolate guide will tell you everything you need to know about chocolate on keto.
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