Grapefruit has been a popular weight loss food since the 1930s when the Grapefruit Diet emerged in Hollywood promising quick weight loss. Although such fad diets often restrict eating complex carbohydrates, consequently withholding adequate calories and nutrition, eating grapefruit within a healthy meal plan can contribute to weight loss. Grapefruit boasts a low glycemic index value and is high in fiber and nutrition, while low in calories, fat and sodium.
Low-Glycemic Food
The Glycemic Index, GI, measures how quickly food raises blood glucose levels. High glycemic index foods such as white, refined flour and sugar products enter the bloodstream at a very fast rate, causing blood glucose levels to rise quickly. High levels of glucose in the bloodstream signal the pancreas to produce insulin. This moves glucose into muscle and fat cells, which can contribute to fat gain. Grapefruit's low glycemic index value can decrease blood glucose and insulin levels, thereby promoting less fat accumulation.
Soluble Fiber
Grapefruit is high in soluble fiber, which can slow digestion and absorption. This helps you feel more full and discourages overeating. Soluble fiber is the indigestible portion of fiber which absorbs and binds with water in the intestines to form a gel-like substance, slowing glucose absorption. This soluble fiber also promotes regularity, activating peristalsis in the colon due to a larger and softer stool.
Nutritionally Dense
Good nutrition is a must for any healthy weight loss plan. Pink grapefruit contains vitamin C, beta carotene, lycopene and powerful phytochemicals. Eating nutritionally-dense foods such as grapefruit may help contribute to your weight loss success. Patients eating half a grapefruit with each meal daily lost 3.6 pounds in 12 weeks, while making no other lifestyle changes, according to a study by Dr. Ken Fujioka at the Scripps Clinic in San Diego.
Cholesterol-Lowering Power
Naringin, the antioxidant flavonoid responsible for the bitter taste of grapefruit, may contribute to weight loss and have a cholesterol-lowering effect. Consumption of either red or blond grapefruit can lower your bad or LDL cholesterol and total overall cholesterol, according to a study led by Dr. Sheila Gorinstein at the Hebrew University of Jerusalem. The most significant improvements were seen from the patients eating red grapefruit. They also experienced decreases in triglyceride levels, which may prove beneficial for improving heart health.
References
- "Medical News Today"; Grapefruit and Weight Loss; Dr. Ken Fujioka; January 2004
- "Journal of Agricultural and Food Chemistry"; Red Grapefruit Positively Influences Serum Triglyceride Level in Patients Suffering from Coronary Atherosclerosis: Studies in Vitro and in Humans; Shela Gorinstein; February 2006
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