Grapefruit juice is packed with beneficial compounds for a good night’s sleep. However, the best time to drink grapefruit juice for weight loss is in the morning, not before bed, due to its high sugar content.
Why drinking grapefruit juice at night is bad for weight loss?
It’s rich in sugar
Above all, you shouldn’t drink grapefruit juice before bed because it has moderate amounts of sugar. In fact, about 94% of its calories come from sugars! A 12 oz glass of grapefruit juice has about 30 grams of sugar.[1]
Moreover, as grapefruit juice has no fiber, it has a much higher Glycemic Index than the whole fruit. Whole grapefruit has a Glycemic Index of 25, while grapefruit juice has a Glycemic Index of up to 60.[2]
Therefore, even freshly squeezed, homemade grapefruit juice can spike your blood sugar levels. Overconsumption of sugar is a common reason for increased rates of obesity. Most people consume much higher amounts of sugar than the recommended dose.[3]
Too much sugar may negatively affect sleep quality and sleep duration. Less sleep has been linked to increased appetite, increased risk of obesity, fatigue and poor physical performance! [4,5,6,7]
So, better to avoid sugar-rich foods and beverages at night. Even healthy beverages, such as grapefruit juice, are high in sugar.
Doesn’t reduce hunger
Moreover, you shouldn’t drink grapefruit juice at night because it can’t reduce hunger! Grapefruit juice has negligible amounts of fiber. Dietary fiber delays digestion and expands in the stomach, sending satiating signals to the brain. So, fiber helps control energy intake.
Actually, a diet high in fiber aids weight loss, and significantly reduces the risk of obesity. We should consume about 28 grams of fiber on a 2,000-calorie diet.[8]
Hence, prefer consuming whole grapefruit, instead of grapefruit juice before bed. In fact, a whole grapefruit has decent amounts of fiber (10% DV) and only 75 calories.
Therefore, whole grapefruit is good for weight loss. The best time to eat grapefruit for weight loss is before a high-calorie meal.
5 reasons why drinking grapefruit juice before bed supports weight loss
Potassium in grapefruit juice aids weight loss!
Also, grapefruit juice is pretty high in potassium. A 12 oz glass has about 550 mg of potassium, or 16% of the Daily Value.
A diet high in potassium promotes a low Body Mass Index (BMI), reduces waist circumference, and lowers the risk of obesity!
Another good time to drink grapefruit juice is when you have a sodium-rich meal. Potassium neutralizes the negative effects of sodium (salt). On the contrary, consuming too little potassium and too much sodium can increase your risk of heart disease and stroke.[9]
So, if you eat fast food at dinner, you could drink grapefruit juice, instead of another sugar-rich beverage! Fast food is usually high in salt.
As a rule of thumb, you should have dinner at least 2 hours before bed for weight loss.
Most people fail to consume the recommended daily dose of potassium, though. Potassium deficiency is pretty common among people who follow the standard Western diet.
Try to eat at least 5 servings of fruits and vegetables a day to increase your daily potassium intake. Avocados and bananas are two of the richest foods in potassium.
Hydrates the body
Besides potassium, grapefruit juice contains decent amounts of other electrolytes. A cup provides magnesium (5% DV), phosphorus (4% DV), and calcium (3% DV). Proper hydration is crucial for burning body fat and maintaining a lean body. We have to replenish daily both lost fluids and electrolytes.
Flavonoids in grapefruit juice enhance weight loss
Most noteworthy, grapefruit juice is an excellent source of flavonoids. Its flavonoid concentrations are up to 84 mg per 100 mL.[10]
People with a high flavonoid intake are less likely to be obese. Flavonoids seem to contribute to weight maintenance and the prevention of obesity.[11,12]
Furthermore, besides obesity, flavonoids are beneficial against other metabolic disorders, such as type 2 diabetes! They can improve insulin sensitivity, prevent the buildup of new fat tissue, fight inflammation, and increase metabolism.[13]
The role of lycopene in weight loss & sleep
Also, pink grapefruit is one of the richest foods in lycopene. This carotenoid has potent antioxidant effects.
High intakes appear to help fall asleep! In fact, people who sleep only a few hours a day are more likely to have low serum lycopene levels than people who sleep 7-8 hours at night.[14]
Moreover, high dietary lycopene intakes may manage obesity and its associated pathologies. It seems to block fat accumulation while improving glucose metabolism.[15]
Other foods rich in lycopene are tomato, papaya, and watermelon. Most people get high quantities from tomato products. Lycopene isn’t vulnerable to heat.
Grapefruit juice is rich in various vitamins that support sleep & weight loss!
Reasonable amounts of grapefruit juice at dinner might have a beneficial role in sleep, as it’s packed with compounds that support a good night’s sleep.
- pantothenic acid, 13% DV. It seems to have beneficial effects on insomnia. Also, it enhances weight loss, as it increases energy expenditure. It improves glucose metabolism and increases thermogenesis.[16]
- copper, 8% DV. Normal levels of copper support long sleep duration. Copper affects sleep-activity cycles. Also, copper imbalance may cause fat accumulation.[17]
- vitamin B6, 8% DV. It may support a good night’s sleep because it’s involved in the synthesis of serotonin as well as melatonin! It reduces night awakenings. Also, normal levels are necessary for weight loss.
- thiamine, 7% DV. Low thiamine intake is associated with oversleeping or other sleep disturbances. Following a diet high in thiamine is also necessary for weight loss.
However, as grapefruit juice is rich in sugar, we should drink it a couple of hours before bed. It’s preferred to eat raw grapefruit as a late-night snack, though.
It isn’t necessary to get all these nutrients close to bedtime. A healthy, well-balanced diet throughout the day is more important.
Can I drink grapefruit juice at night if I have a healthy weight?
Yes, healthy people with a normal body weight can drink reasonable amounts at night.
But, grapefruit juice has been found to interact with several medications. Therefore, if you take any drugs, you should consult your healthcare provider before drinking grapefruit juice at night.[16]
Eating raw grapefruit before bed is good for weight loss
Certainly, eating raw grapefruit before bed is preferrable for weight loss and a good night’s sleep. Half a grapefruit contains less than 9 grams of sugar. Moreover, it doesn’t spike blood sugar levels due to its relatively high fiber content.
Most noteworthy, half a grapefruit has only 37 calories!
A diet high in fruits (not fruit juices!) and vegetables has been associated with better sleep duration and a healthy body weight.[17]
What’s the best time to drink grapefruit juice for weight loss?
Sugar
The human body is more efficient in metabolizing sugar in the morning. It converts most of it to muscle glycogen. Hence, the best time to drink grapefruit juice for good health is at breakfast or brunch.
Drinking a glass of grapefruit juice at breakfast won’t make you gain weight. On the contrary, the body converts most sugar to body fat when consumed late at night. The worst time of the day to drink grapefruit juice is at night.
However, eating whole grapefruit before bed enhances weight loss!
In addition, a great time to drink grapefruit juice for weight loss is after strenuous exercise. Sugar and antioxidants in grapefruit juice accelerate recovery!
The best time to eat raw grapefruit for weight loss is before a high-calorie meal, though. Raw grapefruit reduces hunger. It manages total energy intake. In fact, raw grapefruit is one of the best foods you can eat while dieting.
Vitamin C
Moreover, grapefruit juice is high in vitamin C. A glass of grapefruit juice provides more vitamin C than the recommended daily intake! Along with orange juice, it’s the richest beverage in vitamin C.
High vitamin C intake is necessary for losing weight and, especially, burning belly fat.
Moreover, vitamin C may help you sleep better at night. Adequate amounts of vitamin C can increase sleep duration, reduce sleep disturbances, relieve movement disorders, and decrease the dangerous effects of sleep apnea. Also, vitamin C may improve stress tolerance.[18,19]
But, there is no need to get vitamin C right before bedtime. You can consume foods containing vitamin C during the day.
As a dessert
Certainly, drinking grapefruit juice or eating raw grapefruits is healthier than consuming any unhealthy sugar-packed dessert. After all, a cup of grapefruit juice has about 96 calories and a cup of raw grapefruit has only 74 calories.
How much grapefruit juice can I drink a day?
The maximum safe daily intake of added sugar is 25 grams. The sugar naturally occurring in fruit juices counts as added sugar, though.
Hence, you could drink half a cup of unsweetened grapefruit juice a day while following a hypocaloric diet for weight loss. It has fewer than 50 calories!
Athletes or active people could drink higher amounts and still lose weight. They have increased energy needs. Actually, grapefruit juice has huge beneficial effects on sports performance.
On the other hand, although grapefruit juice has many health benefits for children, they should eat small amounts.
How to incorporate grapefruit juice into your daily diet plan?
Certainly, you can drink half a cup on an empty stomach. Prefer to drink it with a meal rich in fiber and protein, though. It helps digest food and manage appetite.
You can also use it as a base for smoothies or mix it into salad dressings for a tangy twist.
Adding raw grapefruit to your favorite fruit salad supports a good night’s sleep and weight loss. In fact, a fruit salad for dinner helps you sleep better at night.
What’s the best beverage to drink before bed?
The best beverage to drink before bed is chamomile tea. It’s packed with antioxidants, relieves stress and anxiety, and helps sleep better at night. You can add lemon juice to your chamomile tea to boost your vitamin C intake.
Moreover, you should consume foods high in melatonin before bed. Melatonin helps you sleep better at night. Wine, apple juice, tart cherry juice, and cranberry juice, are common beverages high in melatonin.
