Shutterstock
Grapefruit is a large, round citrus fruit with a tart and sour flavor. Closely related to oranges, this fruit is often eaten raw or used in juices and recipes. Its low-calorie, high-fiber content makes it popular for dieters and health-conscious individuals. It’s also loaded with vitamins, minerals, and other beneficial compounds that may help reduce the risk of certain diseases.
If you’re considering adding grapefruit to your ketogenic diet, you might wonder what its nutritional profile looks like. More specifically, whether it has too many carbs to fit the keto diet.
The answer isn’t as straightforward as one might think. That’s because the keto diet is nuanced; certain types of food can fit into the diet in moderation, while others should be avoided altogether.
There are also different types of ketogenic diets, each with its own set of rules and guidelines. To understand how grapefruit fits into a ketogenic lifestyle, you must first understand the basics of the diet.
Grapefruit is chock full of nutrients. According to the United States Department of Agriculture (USDA), half of a medium grapefruit contains about:
In addition, grapefruit is a good source of hydrating fluids, antioxidants, and phytonutrients. These compounds are thought to have anti-inflammatory, anti-carcinogenic, and anti-microbial properties (1).
Unfortunately, grapefruit’s carbohydrate content makes it a poor choice for strict ketogenic diets. With 13 grams of carbohydrates (11 g net carbs) per half of medium-sized grapefruit, it’s not ideal for those following a standard ketogenic diet—which typically limits daily carbohydrate intake to 20-50 grams.
Trying to fit grapefruit into a modified ketogenic diet—one that allows a higher daily carbohydrate intake of up to 100 grams—might be possible. However, you must consider the other foods in your diet, as well as your individual activity level and body composition.
If you’re unsure about how to fit grapefruit into your diet, it’s best to speak with a medical professional or registered dietitian.
Read More: Keto Crock Pot Pork Chops: The Perfect Meal for Busy Weeknights
There are a few different types of ketogenic diets:
The type of ketogenic diet you follow will determine whether or not grapefruit is appropriate for your lifestyle. Generally speaking, if you’re following a strict SKD plan or a High Protein Keto Diet, you should probably avoid or limit grapefruit. However, if you’re following a CKD or TKD plan that allows for higher-carb refeeds, you may be able to fit grapefruit into your diet in moderation.
If you do decide to incorporate grapefruit into your keto diet, here’s what you need to know:
If you’re trying to fit grapefruit into your keto diet, you’ll need to be extra mindful of your carb intake. Make sure to measure and track how much carbs you’re eating, including the carbohydrates from the grapefruit.
Grapefruit is a great source of vitamins, minerals and antioxidants, but it’s not a complete food. You should still strive to get your nutrients from other sources as well. Assuming your daily carb allowance is 50 grams, consider which other foods might need to be cut out in order for you to fit grapefruit into your diet.
If you’re following a strict SKD or High Protein Keto Diet, consider alternatives to grapefruit. Other low-carb fruits that might fit into your dietary plan include:
If you’re drinking grapefruit juice, the sugar and calorie count will be much higher than if you just ate the fruit. To make one cup of juice, you’ll need the pulp from multiple fruits, which can add up quickly. Stick to eating the whole grapefruit for the most nutritional bang for your buck.
Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. Try using the app and see for yourself!
Satiety is a huge factor when it comes to portion control and sticking to a healthy diet. You’re less likely to overeat if you’re feeling full. Consider adding nuts, cheeses, lean meats and other healthy fats to your grapefruit snack to help keep you satiated.
The type of ketogenic diet you follow will determine whether or not grapefruit is appropriate for your lifestyle. Generally speaking, if you’re following a strict SKD plan or a High Protein Keto Diet, you should probably avoid or limit grapefruit. However, if you’re following a CKD or TKD plan that allows for higher-carb refeeds, you may be able to fit grapefruit into your diet in moderation.
Drinking grapefruit juice on a ketogenic diet isn’t recommended. You’ll need several pieces of grapefruit to make one cup, so the sugar and calorie count of juice is much higher than if you just ate the fruit. Furthermore, the fiber has been removed from the juice, and you won’t benefit from its full nutritional profile. Stick to eating whole grapefruit for the most bang for your buck.
The carb count of white grapefruit is similar to that of other types. The same rule applies — if it fits into your daily macros, then you can enjoy white grapefruit on a keto diet. If not, consider other low-carb fruit options.
The carb count of red grapefruit is similar to that of other types. The same rule applies — if it fits into your daily macros, then you can enjoy red grapefruit on a keto diet. If not, consider other low-carb fruit options.
Read More: 7-Day Vegetarian Keto Meal Plan for Weight Loss
The carb count of pink grapefruit is similar to that of other types. The same rule applies — if it fits into your daily macros, then you can enjoy pink grapefruit on a keto diet. If not, consider other low-carb fruit options.
Yes, grapefruit seed extract is appropriate for keto as it has zero carbs. This must be pure, non-synthetic extract and without added sugars, as the latter will add carbs and sugar to your diet. Make sure to check the label before buying.
Note that the extract does not provide the same nutritional benefits as fresh grapefruit, so if you’re looking to reap the full benefits of this superfood, it’s best to enjoy the fresh fruit.
Grapefruit is a nutritious, low-calorie food that can be part of a weight loss plan. It’s high in fiber and water content, which helps with satiety and portion control (10). Additionally, the antioxidants and vitamins found in grapefruit may help support metabolism, possibly aiding in weight loss.
Grapefruit is an excellent source of many vitamins, minerals, and other beneficial compounds. However, due to its high carbohydrate content, it may not fit into a standard or modified ketogenic diet.
Other lower-carb fruits may be more suitable for those on a ketogenic diet. It’s always best to speak with a medical professional or registered dietitian to determine which foods fit best into your lifestyle.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES: