Hey girl, hey! I’ve been doing pretty awesome with keeping my butt in the gym (more on that later this week) so I want to make sure I keep my nutrition in check as well. Scroll down for info on my obsession with PCOS and grapefruit– and how eating grapefruit can help you manage your PCOS symptoms.
Pcos and grapefruit
I think grapefruits are one of those things that you only like when you grow up, like going to sleep before 9pm and wearing socks. As a child, you couldn’t pay me to eat a grapefruit, now they are my best friends. Red grapefruits have a pretty distinct taste so maybe my palette just wasn’t mature enough as a kid? Not only are grapefruits tasty, but they are also pretty kick ass at helping to manage PCOS symptoms. So, the topic of the day is PCOS and grapefruit. Below you’ll find everything you need to know about PCOS and grapefruit, why I eat them daily, and why you should too.
Grapefruits aid in weight loss
Losing 5-7% of your body weight can aid in managing your PCOS symptoms. *Cue grapefruit entrance*. There was a study a couple years ago where 12 women suffering from obesity ate 1/2 a grapefruit before every meal and it turns out that they lost more weight than the control group that didn’t eat a grapefruit before meals.
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Another recent study found that grapefruit extract aided in reducing weight gain in insulin resistant rats . Grapefruits are great for weight loss with PCOS because they are full of water (your body needs water for everything) and they are also full of fiber (fiber keeps you fuller, longer which means less unhealthy snacking). Hydration + satisfaction = weight loss. Did you know that it’s pretty common for people to confuse feelings of thirst with feelings of hunger?
Grapefruit is beneficial for heart health
The risk of heart attack is 4 to 7 times higher in women with PCOS than their non PCOS counterparts . Grapefruit contains agents that aid in lowering triglyceride levels. Triglycerides are a type of cholesterol that can lead to heart disease. Be careful with adding too much grapefruit to your diet if you are on heart medications though, it can increase the potency of heart medications.
Grapefruit is rich in folate (folic acid)
Folic acid is a key player in healthy pregnancies. Folic acid is responsible for aiding in regeneration and cell growth. Low levels of folic acid (synthetic version of folate) has been found to result in miscarriage and tube defects. One serving of grapefruit contains 8% of the recommended daily value of folic acid, which is pretty high. Studies suggest that grapefruit might also be beneficial in improving ovulation quality in women with PCOS.
Grapefruits have a low GI score
Foods with low Gylcemic Index (GI) scores are less likely to raise your blood sugar and complicate your PCOS (remember the part about insulin and PCOS?). GI scores fall into ranges of low (unlikely to increase blood sugar), medium, and high (likely to increase blood sugar). Any food scoring under 55 is considered low scoring- a serving of grapefruit comes in at a measly 25. That means that grapefruit is a great option for women with PCOS.
Grapefruit aids in fighting cold and flu
Have you ever been to the gym and wondered how many people before you touched the equipment with their germ filled sweaty little hands? I have, and I think about all their germs and how they could possibly leave me sick in bed with the flu or something. Grapefruits are rich in Vitamin C like their citrus cousins so they help in fighting off cold and flu viruses.
how to increase your grapefruit intake
By now, girl you should be sold on grapefruit! You just can’t fight the facts. But how the heck do you eat grapefruits without getting bored? Check out the list below of some ways that I like to combine grapefruit and PCOS nutrition.
- Plain and simple: peel/cut it and eat it
- Squeeze for a yummy glass of grapefruit juice
- Add grapefruit slices or juice to breakfast smoothies
- Top salads with grapefruit slices
- Sprinkle with cinnamon and honey and throw it in the oven on broil for 2-3 mins (deliciously healthy!)
- Substitute limes for grapefruit in your Moscow Mules
- Squeeze on top of salmon before baking
- Add to infused water
So what do you think?
Will you be adding grapefruit to your diet? Are you already a grapefruit lover? Are you going to try any ideas from the list above? Talk to me in the comments. Don’t be shy, I won’t bite, promise (unless you are a grapefruit)!
Thanks for reading