About The Buzz: Eating Grapefruit = More Nutrients, Healthier Weight for Women?
WHAT THEY’RE SAYING
Consumption of grapefruit or 100% grapefruit juice is associated with higher intakes of magnesium, vitamin C, potassium, dietary fiber and beta-carotene.1 Among women, consumption of grapefruit at least every other day is also associated with a lower body weight, smaller waist, lower body mass index (BMI), reduced triglyceride levels and increased high-density lipoprotein (HDL) values.
HOW WE KNOW THIS
A study published in 2014 analyzed two 24-hour diet recalls and body measurements for more than 12,700 men and women over the age of 19 who participated in the 2003-2008 NHANES study to determine if they consumed grapefruit or 100% grapefruit juice.1 There were 333 individuals who were considered grapefruit eaters, defined as those who consumed either grapefruit or 100% grapefruit juice at least once over a two-day period. This represented less than 3% of the population. In comparison to non-grapefruit consumers, men and women with diets that included grapefruit were more likely to have:
- Vitamin C and magnesium levels within the recommended daily intake
- Greater intake of fiber, potassium and beta-carotene
- Lower body weight, smaller waist circumference and reduced BMI values (women)
- Lower triglycerides and C-reactive protein (associated with inflammation) levels, as well as higher HDL (good cholesterol) values (women)
- A higher intake of whole grains and fruit
- Lower consumption of added sugars throughout the day in both men and women
Men were found to typically consume 100% grapefruit juice where women on average ate fresh grapefruit. Amounts consumed were equivalent to about ½ a cup of grapefruit juice or 2/3 cup of sections with juice.
This study demonstrated a correlation between grapefruit and better health outcomes. Grapefruit alone may not be fully responsible but it’s a very nutritious fruit and should be incorporated into more diets.
Individuals on specific medications may have an undesired drug-nutrient interaction and have been told not to eat grapefruit.2 Individuals not on these specific medications, however, can easily include grapefruit or 100% grapefruit juice as part of her/his healthy diet.
6 Easy Ways to Add Grapefruit to Your Day
- Have ½ medium grapefruit with your breakfast, lunch or dinner.
- Add grapefruit segments to your dinner salad.
- Toss grapefruit into your next stir-fry!
- Use grapefruit juice to make oatmeal.
- Make a parfait using fresh or canned grapefruit to satisfy your sweet tooth.
- Create a colorful fruit salad with grapefruit & grapefruit juice.
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