Companies genetically enhance citrus fruits to taste as sweet as possible, which is why they aren’t on the keto diet.
But grapefruit is bitter, and most assume this is due to the low sugar content.
So is grapefruit keto-friendly?
This post will cover everything you need to know about eating grapefruit on the keto diet. We’ll also look at some delicious grapefruit recipes and substitutes.
Is grapefruit keto-friendly?
A medium grapefruit contains 26 grams of carbs and almost no fiber or fat, so you can’t eat it on keto.
However, if you’re a big fan of grapefruit, eating one or two slices won’t do any harm because half a grapefruit only contains about 13 grams of carbohydrates. But keep it to a minimum because excessive consumption can quickly throw you out of ketosis.
Grapefruit nutritional facts
This is the nutritional information for one pink grapefruit:
- 26 grams of carbohydrates
- 104 calories
- 0.4 grams of fat
- Two grams of fiber
- 8.5 grams of sugar
- Two grams of protein
You’ll also find trace amounts of vitamins A and C, potassium, thiamine, and folic acid.
A word of caution
Doctors advise not to eat grapefruit when taking medications.
Grapefruit is full of furanocoumarins, an organic compound that interferes with enzymes in the small intestine. These enzymes deactivate medications before they reach your bloodstream, so it’s easier for your body to get rid of them.
This means that a significant amount of the medication you take never reaches your bloodstream. But isn’t that a good thing because your medicine is more effective? Well, no.
Before producing drugs, researchers try to find a safe dose that accounts for your body’s attempts to detoxify.
So by eating grapefruit while on the pills, your body absorbs more of the medication, which causes your blood pressure and cholesterol to rise.
2016 study It was found that drinking lovastatin with grapefruit juice increased statin exposure by 260 percent.
Instead, eat grapefruit at least 3 hours before taking your medication because it gives your body time to produce more enzymes within your small intestine.
Can you drink grapefruit juice on keto?
Ruby red grapefruit juice should be avoided on a ketogenic diet because it is primarily made up of sugar.
One cup contains 25 grams of net carbs and 16 grams of sugar. That’s a little less than orange juice, but it’s still too much.
Alternatively, use crystallized grapefruit when making soda. This keto sweetener is devoid of carbs or calories but offers a taste similar to grapefruit.
You can also opt for a store-bought drink like Virgil’s Grapefruit Soda. It does not contain carbohydrates, so you can have a cold one on a hot summer day and stay refreshed while enjoying the taste of grapefruit.
How to include grapefruit in your low carb diet
If you’re craving grapefruit, eat it sparingly and consider recipes like:
- Homemade keto grapefruit soda
- Sugar free grapefruit curd
- Watercress and grapefruit salad
- Grilled keto salad and grapefruit
- Keto yogurt and grapefruit cake
Homemade keto grapefruit soda
I love to satisfy my grapefruit cravings by making keto grapefruit soda. You’re drinking one gram of sugar, while most juices contain more than 30 grams.
For this healthy soda, you will need:
- Two tablespoons of crystallized grapefruit soda
- Half a cup of water
- Half a cup of fresh grapefruit juice
- Three slices of grapefruit flavor
- A glass of chilled carbonated water
- A handful of ice cubes
Simply pour water, crystallized sweetener, and grapefruit peel into a hot skillet, bring to a boil, and remove from heat.
Discard the grapefruit peel and let the syrup cool for 15 to 20 minutes. You can even put the pan in the fridge or freezer to cool faster.
Once the syrup is at room temperature, divide it into two glasses, add the carbonated water and ice cubes, and enjoy!
Sugar free grapefruit curd
Grapefruit curd goes well with your morning keto toast for a traditional low-carb breakfast.
You only need five ingredients:
- Half a cup of fresh grapefruit juice
- Three large eggs
- Half a cup of erythritol
- One piece of butter
- Half a teaspoon of vanilla extract
It will only take about 10 minutes of your time, but you will have to wait about two hours for the curd to harden in the fridge.
First, place all of your ingredients in a saucepan with your stove on low and whisk vigorously. Once the mixture starts to thicken and you see the first few bubbles, remove the pan from the stove.
Allow the mixture to cool to room temperature and put it in the refrigerator. This allows it to harden, and you’ll be able to eat it within a couple of hours.
Watercress and grapefruit salad
You can make this arugula and grapefruit salad in under 10 minutes, perfect for when you come home from a long day at work and don’t feel like using the stove.
This watercress and grapefruit salad requires:
- Four cups of watercress
- One grapefruit
- Half a cup of sliced raw almonds
- Half a cup of mashed avocado
- One lemon juice
- Three tablespoons of extra virgin olive oil
Cut the grapefruit into small pieces, put it in a large bowl with the almonds and watercress and stir well.
Whisk the olive oil, water, and lemon juice in a separate bowl and pour over the grapefruit and almonds.
Before serving, use keto seasoning and sprinkle it over your salad for extra flavour.
Keto grilled salmon and grapefruit
But if you prefer some fish with your salad, opt for the Grilled Grapefruit Keto Salad.
For this recipe, you will need:
- A pound of salmon
- Two tablespoons of olive oil
- One grapefruit
- Three cups of baby spinach
- One cup of canned tomatoes
- ounces of almonds
- Sesame tablespoon
- A tablespoon of red wine vinegar
- Half a teaspoon of ground black pepper
- Half a cup of olive oil
Cut the grapefruit in half and grill it in a skillet with a little oil, along with the salmon. Each side should be 2 to 3 minutes good, set aside on a plate.
Next, prepare the tomato and almond pesto.
Place the tomatoes in a food processor and blend until thick. Next, add the almonds, sesame seeds, red wine vinegar, and pepper and mix again.
Serve tomato and almond pesto on a bed of lettuce alongside grilled salmon and grapefruit.
Keto yogurt and grapefruit cake
This Grapefruit Yogurt Cake satisfies your sweet tooth while providing essential nutrients like riboflavin, vitamin B12, and selenium.
To make the Grapefruit Yogurt Cake, you will need:
- Three grapefruits
- A cup of your favorite sweetener
- Half a cup of coconut flour
- ½ teaspoon baking powder
- Half a cup of keto apple sauce
- Half a cup of milk
- Half a cup of Greek yogurt
- Two big eggs
- One teaspoon of grapefruit flavor
- A teaspoon of vanilla extract
Cut off the top of the grapefruit and use a spoon to remove the inside. You just want what’s left on the outside.
Next, mix the erythritol, baking powder, and coconut flour in a small bowl.
In a larger bowl, add the wet ingredients like Greek yogurt, eggs, apple peel, keto sauce, and milk and beat with an electric mixer until there are no lumps.
Pour the dry ingredients over this mixture and whisk for another minute or two.
Fill in half of the grapefruit’s skin, as it will rise when baking. The final step is to put it in the oven for 65 minutes at 350 degrees Fahrenheit, and enjoy!
What are some keto alternatives to grapefruit?
If you’re looking for a more keto-friendly fruit, consider:
- berries
- watermelon
- Decent job
- kiwi
- Clementine
berries
Studies show Eating berries regularly lowers blood pressure.
Berries are nutrient dense and low in carbs, which is rare for a fruit. One cup provides 17.5 grams of net carbs, making it a healthy alternative to grapefruit.
You can put a few frozen berries in a blender with coconut milk, plain yogurt, and keto drink and enjoy a refreshing smoothie.
The berries are also flexible which you can use when baking cakes and breads.
watermelon
Watermelon is another keto alternative to grapefruit because a cup contains 11 grams of net carbs.
Like berries, watermelon has a high ORAC score. This score measures the antioxidant properties of a food. Watermelon, along with a handful of berries, allows you to fight free radicals, leading to a better quality of life.
But remember, watermelon has a glycemic index of 65, which is higher than table sugar. So if you have diabetes and want to avoid spikes in blood sugar, look for fruits with lower scores, such as berries.
Decent job
You can enjoy peaches in moderation on a ketogenic diet because they provide eight grams of net carbs.
Consider the keto sweetener keto plum if you are using prunes to make dessert. This sweetener tastes like plums, but you don’t consume any calories or carbohydrates.
kiwi
Although kiwi is sweet and delicious, its carb content is surprisingly low. One medium-sized kiwi contains eight grams of net carbs.
This means that you can enjoy one or two kiwis a day without interfering with ketosis.
Kiwi is also much sweeter than grapefruit, so you can use it to sweeten desserts.
Clementine
Clementines look exactly like oranges, but are smaller and contain fewer carbohydrates. One clementine contains nine grams of carbs and two grams of fiber, giving it a net carb count of seven grams.
Clementine is unique in that it provides 40 percent of your daily vitamin C needs. So if you eat three clementines a day, you are comfortably meeting your vitamin C needs.
Other common questions on the keto diet are “can I eat” things like bananas, watermelon, cherries, radishes, pumpkin, beets, and carrots. Read our full write-up on each for more information.
Final thoughts on the carbohydrates in grapefruit
Although it provides health benefits such as improved immunity and heart health, one grapefruit contains 26 grams of carbohydrates, so it is not recommended for the keto diet. But if you’re a big fan of grapefruit, eating a slice or two won’t hurt.
It is also essential to avoid eating grapefruit before taking any medication as it prevents proper digestion, which can lead to increased absorption of prescribed medications.
And if you’re looking for lower-carb alternatives, consider berries, melons, peaches, kiwis, and clementines. These options are rich in essential nutrients and won’t throw you out of ketosis.