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.
Don’t drink grapefruit juice before bed
Above all, you shouldn’t drink grapefruit juice before bed because it has moderate amounts of sugars. In fact, about 94% of its calories come from sugars! A 12 oz glass of grapefruit juice has about 30 grams of sugars.[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 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 avoid sugar-rich foods and beverages at night. Even healthy beverages, such as grapefruit juice, are high in sugar.
Grapefruit juice at night doesn’t reduce hunger
Moreover, you shouldn’t drink grapefruit juice at night is because it can’t reduce hunger! Grapefruit juice has negligible amounts of fiber. Dietary fiber delays digestions 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 reduce the risk of obesity. We should consume about 28 grams of fiber per 2,000 calories.[8]
Hence, prefer consuming whole grapefruit, instead of grapefruit juice before bed. In fact, a whole grapefruit has decent amounts of fiber 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.
What’s the best time to drink grapefruit juice for weight loss?
Sugar
Furthermore, 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 is at breakfast or at 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.
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.
First, high vitamin C intake is necessary for losing weight and especially, belly fat burning.
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.[9,10]
But, there is no need to get vitamin C right before bedtime. You can consume foods containing vitamin C during the day.
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), small waist circumference, and lower 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.[11]
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.
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.[12]
People with a high flavonoid intake are less likely to be obese. Flavonoids seem to contribute to weight maintenance and to the prevention of obesity.[13,14]
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.[15]
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 further 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.
Last, but not least, 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]
