Can I drink grapefruit juice before bed to lose weight?

Grapefruit juice is packed with compounds, which may be beneficial 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 g 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 fresh-squeezed, homemade grapefruit juice can spike your blood sugar levels. High intake of sugar is a common reason for increased rates of obesity. Most people consume much higher amounts of sugar than the recommended dose.[3]

Overconsumption of sugar negatively may affect sleep quality and sleep duration. Moreover, 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, right before bed. Even healthy beverages, such as grapefruit juice, are high in sugar.

What’s the best time to drink grapefruit juice?

Furthermore, the human body is more efficient in metabolizing sugar during the daytime. It converts most of it to muscle glycogen. Hence, the best time to drink grapefruit juice is in the morning. 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.

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 lacks 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 g of fiber per 2,000 calories.[8]

Hence, prefer consuming whole grapefruit, instead of grapefruit juice. In fact, a whole grapefruit has decent amounts of fiber and only 75 calories. Therefore, whole grapefruit is good for losing weight.

What’s the best time to drink the Vitamin C-rich grapefruit juice?

Moreover, grapefruit juice has many health benefits, due to its high vitamin C content. An 12 oz glass of grapefruit juice has about 130 mg of vitamin C, or 140% of the recommended daily intake! Along with orange juice, they are among the richest common dietary sources of vitamin C.

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 throughout 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.

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 with 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]

Most people fail to consume the recommended daily dose of potassium, though. The 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 among the richest foods in potassium.

Grapefruit juice is packed with flavonoids, which 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 also 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, in particular, 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 health care provider before drinking grapefruit juice.[16]