Lies and Truths About Grapefruit and More-Reverse Diabetes

Lies and Truths About Grapefruit
Few foods have had as many misconceptions about them as the grapefruit. It’s been touted as the cure for heart disease, a detoxifier, the subject of fad diets, a weight loss miracle agent, a “magic food” for stable blood sugar, and a prescription drug interferer—the poor grapefruit has certainly been through the rumor mill! It’s time to set the record straight on this citrus.

• Weight loss miracle? The Grapefruit Diet has been around since the 1930s, and tends to regain popularity every few decades—you might remember the resurgence of it during the 1980s. The theory is that some “magical” ingredient in grapefruits burns fat and causes weight loss. Alas, there’s no evidence of any such miracle nutrient in grapefruit. In fact, the grapefruit diet works short-term for one simple reason: it is extremely low-calorie, usually 800 to 1,000 calories per day. Eat that little (most people need about 1,800-2,000 calories a day to maintain their weight), and yes, you’ll shed pounds. But it’s a short-term loss; resume your ordinary eating patterns, and the weight will come right back (hence the word “fad”).

Now, that doesn’t mean that grapefruit isn’t good for you—or that it won’t help you lose weight. In fact, a recent study looked at 100 obese people and found that those who ate half a grapefruit or drank grapefruit juice before each meal lost between three and four pounds over a three-month period! This is probably because the fiber in grapefruit fills you up (which means you eat less), all for a measly 41 calories! No need to adhere to some severe regimen. Simply add grapefruit to an already healthy diet to reap its benefits.

• Diabetes magic food? We’ll be honest: We’re the ones who called it this, by putting it on our list of 57 foods featured in our book, Magic Foods for Better Blood Sugar. Grapefruit has a super-low glycemic load—meaning it has little effect on blood sugar. And grapefruit and oranges are at the top of the list of fruits and vegetables with the most soluble fiber, which also helps prevent blood sugar spikes.

• Detox agent? Many people believe grapefruit can detox their dietary sins. This is somewhat true. Grapefruit juice significantly increases the production and activity of liver detoxification enzymes responsible for preparing toxic compounds for elimination from the body. However, no amount of fruit juice will erase an unhealthy lifestyle.

Lowers cholesterol? Yes, that’s true as well! All types of grapefruit can reduce blood levels of LDL (“bad”) cholesterol, and red grapefruit lowers triglycerides as well.

The health benefits don’t stop there. Of course, grapefruit like all citrus fruits is renowned for its vitamin C content, an antioxidant that can help fight heart disease and complications of diabetes such as nerve damage. You’ll get more than 75 per cent of a whole day’s vitamin C requirement in a half a grapefruit! Pink and red grapefruits also contain lycopene, which studies show may help reduce the risk of developing breast and prostate cancer.

Now, there is one instance when grapefruit might be problematic. Natural compounds in grapefruit can interfere with the action of some prescription drugs, making them either stronger or weaker than they’re supposed to be. This is especially true for cholesterol-lowering drugs called statins. Grapefruits actually increase the action of statins and cause an increased risk of developing toxic side effects from the medication. If you take prescription medication, have a discussion about consuming grapefruits with your doctor before you integrate them into your diet.

Remember: One serving is 1/2 a grapefruit. It may not sound like much, but the pectin and fiber in grapefruit will keep you feeling full and satisfied for hours!

Featured Recipe

New Irish Stew
This classic celebratory dish gets a nutrition update—the proportion of vegetables to meat has been raised considerably. And that makes it healthy, hearty, and delicious!

Serves 6

Ingredients:
2 teaspoons vegetable oil
1 pound boneless lamb shoulder, cut into 1-inch chunks
4 red or Yukon Gold potatoes, unpeeled and coarsely chopped
3 carrots, peeled and cut into bite-sized chunks
2 onions, coarsely chopped
2 leeks, rinsed and white pale green parts coarsely chopped
1 large turnip, peeled and coarsely chopped
2 tablespoons all-purpose flour
1 bay leaf
1/2 teaspoon dried rosemary
1 teaspoon salt
1/4 teaspoon black pepper
1 cup green peas, fresh or frozen 

Preparation:
1    In a large nonstick pot or deep skillet over medium-high heat, heat oil. Working in batches, add meat and brown on all sides, about 5 minutes per batch. Transfer to medium bowl as it browns.
2    Add potatoes, carrots, onions, leeks, and turnips to the pot. Cook 10 minutes, stirring occasionally. Stir in flour until blended. Add 3 cups of water, bay leaf, rosemary, salt, and pepper. Bring to a boil. Reduce heat. Add meat. Simmer, uncovered, stirring occasionally, until meat is tender, 50 to 60 minutes. Add peas. Simmer 5 minutes, and serve.

Per serving: 263 cal, 6 g fat (2 g sat), 36 g carbs, 21 g protein, 6 g fiber, 49 mg chol, 486 mg sodium, 72 mg calcium

Great Ideas

Take the "Good Sleep" Mini-Quiz

Sleep is as critical as water or air. Yet most of us assume sleep is a luxury, something that we can sacrifice to meet life’s demands. It’s not! If you answer “yes” to any of these questions, you’re probably not getting enough zzzzs, and owe it to your health to get a full eight hours tonight.

1. Does your morning alarm typically awaken you from a deep sleep?
2. Are you groggy or grumpy for the first 30 minutes of being awake?
3. Do you feel sleepy right after lunch, or struggle to get through the day without a nap or caffeine?
4. Do you accidentally nod off while watching television in the evening?