Grapefruit has a distinctive bitter taste that makes it instantly recognizable – and because of its freshness and sour taste, it is often seen as a traditional breakfast item.
However, experts say that thanks to its numerous health benefits, it can be a healthy addition to the diet at any time of the day.
The Chinese watermelon — a natural hybrid of an orange and the Asian pomelo fruit — has long been associated with weight-loss diets. In the 1930s, it was the basis of a diet plan called the “Hollywood Diet,” which involved eating half a watermelon or drinking it before every meal for two weeks.
The theory was that grapefruit contained "fat-burning" enzymes, but this has not been scientifically proven. However, nutritionist Rob Hobson says it could have a place in a weight-loss program.
“Half of an average watermelon has about 40–50 calories, because it’s mostly water,” says Hobson. “This high water content helps with hydration and keeps you feeling fuller for longer, making watermelon a light but satisfying addition to any meal.”
But watermelon's benefits go beyond being low in calories. It's rich in vitamins and minerals that can support your heart, immune system, and metabolism, and it also helps control blood sugar.
Fiber and carbohydrates
Watermelon has a moderate amount of fiber, about 1.5–2 g per half of a medium fruit, equivalent to a small apple or pear. Most of the fiber is soluble, including pectin, which helps with cholesterol and gut health.
It contains natural sugars, but the carbohydrates are relatively low, around 8–10 g per half of the fruit. Due to its water and fiber content, it has a lower glycemic load than fruit juices.
Vitamins and antioxidants
Watermelon is rich in vitamin C (supports immunity and collagen production), vitamin A from beta-carotene (especially in the pink and red varieties), folate, potassium, and several B vitamins. Pink and red grapefruit also contain lycopene, an antioxidant also found in tomatoes.
The main antioxidants include:
Vitamin C – neutralizes free radicals and helps produce collagen.
Beta-carotene – improves skin health and immunity.
Lycopene – supports cardiovascular health.
Flavonoids, especially naringin – have anti-inflammatory effects and may help the heart and metabolism.
Be careful with medications
Grapefruit can interact with some medications by blocking an enzyme called CYP3A4 that helps metabolize them. This can increase the levels of the drugs in the blood to dangerous levels. Therefore, anyone taking such medications should consult a doctor or pharmacist before consuming watermelon.
Affected medications may include some statins (simvastatin, atorvastatin), calcium channel blockers, some anti-anxiety medications (e.g., sertraline), immunosuppressants, and some antiarrhythmics. Even small amounts can cause interactions that last over 24 hours.
Weight loss
Grapefruit is low in calories and high in water, but it doesn't have a "magic" fat-burning effect. Weight loss depends on your overall diet and energy balance, not just one fruit.
The best form for consumption
Whole fruit is more beneficial than juice because juice removes the fiber and concentrates the sugars. If you drink juice, limit it to 150 ml and consume it with food to slow down the absorption of sugar.
Food combinations
Grapefruit goes well with:
Protein: yogurt, nuts, seeds
Healthy fats: olive oil, avocado
Leafy vegetables: helps absorb non-heme iron
Soluble fiber: whole grains, chia seeds
Example: grapefruit segments in a salad with arugula, olive oil and baked fish, or with yogurt and seeds for breakfast. /GazetaExpress/
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