It’s hot! In the summer, we think a lot about foods that can help us stay hydrated. Some water-rich fruits, like many melons, are high in sugar and not the best for blood sugar. But grapefruit is an excellent source of water and can aid blood sugar health.
Half a grapefruit has 3.6 ounces of water. It is 90 percent water. And it contains fiber to slow down the fruit’s sugar from entering the digestive tract.
“Not only do grapefruits have a high water content, but they also provide your body with an important electrolyte, potassium, which helps with overall fluid balance,” said registered dietitian nutritionist Jamie Adams.
Foods with a glycemic index (GI) below 55 are unlikely to spike blood sugar. Grapefruit has a GI of 26. And research has found that grapefruit improves insulin resistance and reduces blood sugar spikes.
In a study, a group that ate fresh grapefruit lost weight. That can aid blood sugar health. Studies have found that eating fresh fruit lowers the risk of death from heart disease and stroke in people with blood sugar concerns.
Always choose the fruit over fruit juice. Whole fruit has fewer calories and more fiber. That means the ratio of sugar to fiber is much more balanced in the fruit and far less likely to upset blood sugar.
Grapefruit, famously, interacts with many medications. You often see warnings on medications telling you not to eat grapefruit while taking the drug. It has compounds that impact how much medication can enter your bloodstream. You should check with your doctor if you are taking anything that interacts with grapefruit. Two blood sugar medications do interact with grapefruit — repaglinide and saxagliptin — if you take either of those, you should be wary and talk to your doctor before eating grapefruit.
While grapefruit contains natural sugar, it can be safely enjoyed by people with blood sugar concerns. In addition to aiding blood sugar health, the fiber in grapefruit can aid gut health, which is essential for your overall health. Most people don’t get enough fiber in their day. Adding more fruit into your diet can be an excellent way to reach your fiber goals.
In the summer, it’s easy to get dehydrated. But eating hydrating foods, including grapefruit, can keep you hydrated and aid your blood sugar at the same time.
