With or without seeds. Yellow or pink in colour. And always slightly bitter. That’s grapefruit, an antioxidant fruit that helps us lose weight and take care of our heart with just a few slices a day or taken in juice with other fruits and honey. The clue to remove the bitterness, at the end.
Characteristic for taking its hue from the sunset, the grapefruit is a citrus fruit of uncertain origin, bitter taste, and multiple health properties. A somewhat forgotten fruit in Spain that we bring to the table today to rediscover how, whether in juice, salad or even as a Christmas dessert, it can take care of our heart, help us maintain a healthy weight, and collaborate in the prevention of cancer. All the details – what it is, the clues we know about its history, and everything it can do for us – are below.
What is grapefruit?
The grapefruit ( Citrus paradisi ) or pomelo is a citrus fruit resulting from a natural hybridization between the Chinese grapefruit or pomelo ( Citrus maxima ) and the sweet orange ( Citrus sinensis ).
In English, pomelo is known as grapefruit ( Citrus paradisi ), whereas the term pomelo is used to refer to the Chinese grapefruit ( Citrus maxima ). It is common to be confused about the designation, since, even at a botanical level, there has been a long debate about the different species. To clear up any doubts, we would like to emphasize that this article refers at all times to Citrus paradisi, known in Spanish as pomelo. Or, even better, to avoid confusion about the nominal scope, we can be guided by two senses that will surely not fail us: taste and sight.
Grapefruit has an unmistakable pink flesh and a sour, bitter taste. So much so that many people wonder why it is so bitter and what to do to reduce the bitterness. We will answer the second question a little later. Regarding the first, it has everything to do with the amount of citric acid. This component gives the fruit its antioxidant capacity and the price to pay is that slight roughness when eating it. To give you an idea, approximately 2% of grapefruit is citric acid while in oranges it is a little less than 1%.
Regarding the ideal time of year to consume grapefruit, it will depend on the country where it comes from. Although as long as it has received a good dose of humidity and sun, meaning sun, high temperatures, we can be sure that the harvest will be worth it. In Spain, the main grapefruit crops are spread across Murcia and Andalusia, so grapefruits harvested from July to September are the juiciest.
Origin and history of grapefruit
The etymological root of grapefruit comes from the Dutch pompelmoes, which contain the root pompoen (pumpkin) and limao (lemon). Although this association with such a cold and sun-drenched country may sound strange, the fact is that it was the Dutch who brought the grapefruit to Europe from the New World and therefore, the most recent name is associated with them. It is worth mentioning that due to the uncertainty of the origin of the grapefruit, there are also other theories about the name, such as that it could derive from Tamil, a language from southern India.
Most citrus fruits originated in Asia, but current studies conclude that the grapefruit is the only one that originated in Barbados, the Caribbean, around the 17th century. The how and why is still a mystery to this day. However, the trail of the fruit was followed thanks to several historical references. One is that of the author Browne who around 1700 referred to the grapefruit as the “forbidden fruit smaller than the Chinese grapefruit.” A century later, Macfadyen put two and two together and realized that it was actually another type of grapefruit and not the Chinese grapefruit, and its existence was associated with an accidental hybridization between various fields of crops. From that moment on, it was also known as the “Barbados grapefruit.”
During the first half of the 20th century, Florida led the world in grapefruit production, providing up to 98% of the grapefruit produced in the United States. After crossing the pond with the help of the Dutch, it spread to Europe and Asia. By the early 2000s, China was the world’s leading exporter.
Types of grapefruit
With or without seeds. Whitish or very bright pink in colour. With similar properties but different bitterness. Ideal for juice or to be consumed whole. These are the main differences that we find throughout the types of grapefruit that are classified as yellow or pink, and that vary in some extra details depending on the brand of cultivation.
It is important to distinguish between the Chinese grapefruit (white) and the grapefruit (pink or yellow). The Chinese grapefruit ( Citrus maxima ) has very white flesh, it is not so bitter but it has not managed to become a popular fruit. On the other hand, the grapefruit ( Citrus paradisi), which is native to the Caribbean, can be more yellow or pink, more acidic, and bitter, but it is also much more commonly used in breakfasts and juices.
Yellow grapefruits
The flesh of the yellow grapefruit is pungent and its taste is much less bitter than that of the pink grapefruit. Flavor and nutrition go hand in hand. The yellow grapefruit is less bitter because it contains less citric acid and certain flavonoids, while the pink grapefruit is more nutritionally complete. Still, the yellow grapefruit has good amounts of vitamin C, so it is still a good idea to add it to our fruit salads.
Pink grapefruits
The color of the pink grapefruit indicates that this variety has more flavonoids, which give it a higher antioxidant power. They are also rich in fiber and known to be much more bitter than the yellow ones.
By commercial category
Depending on the brand of the cultivar, some aspects are favored more than others. Among the seedless varieties, the White Marsh or Oro Blanco stands out for its sweetness and among the seeded grapefruits, the Duncan grapefruit is famous for being the preferred ingredient for juices in the United States.
Nutritional value
In 100 g of grapefruit we find up to 41% of the recommended daily value (RDA) of vitamin C. Vitamin A is also abundant, an essential micronutrient for eyesight that is present in orange fruits such as mango or apricot: 100 g of grapefruit provides up to 30% of the RDA. To a lesser extent, the same amount of grapefruit gives us 3% of magnesium and 5.5% of the recommended daily value of potassium, important minerals for the heart and muscles. All this translates into a characteristic fruit with multiple benefits.
- Energy: 26 kcal
- Carbohydrates: 5.4 g
- Protein: 0.7 g
- Fats: 0.1 g
- Dietary fiber: 1.3 g
- Water (%) 86
- Vitamin A: 218 mcg
- Folic Acid: 14 mg
- Vitamin C: 37 mg
- Calcium: 19 mg
- Potassium: 141 mg
Properties and benefits of grapefruit
If you were looking for good reasons to eat grapefruit, you’ve found them. Without touching the fanaticism of the 1970s boom, it is equally indisputable that this fruit, the offspring of oranges and other grapefruits, is a gift for our health. Below are the reasons that prove it.
Helps you lose weight
How it does this so efficiently is still unclear, however, studies have shown that consuming grapefruit daily contributes to losing weight much faster. Some of the possible causes are its low caloric content, just about 26 kcal per 100 g, and the apparent action it has on insulin levels. It is able to decrease insulin in the blood, thus contributing to a more active metabolism, and decreasing fat accumulation.
Grapefruit, the fruit suitable for diabetics
Grapefruit helps regulate sugar levels and is therefore suitable for diabetics. Studies carried out over the last two decades show that the flavonoids in this fruit contribute to improving the metabolism of sugar in the intestine. This effect translates into a lower concentration of sugar in the blood, making grapefruit suitable for diabetes.
Ally against cholesterol
Grapefruit juice has historically been used as a natural remedy for cardiovascular health. The reasons for this were uncertain until it was discovered that drinking grapefruit juice can inhibit the action of an enzyme related to the development of cholesterol.
Strengthens the heart and lowers blood pressure
As we saw in the nutrition section, grapefruit contains good amounts of magnesium and potassium. Magnesium is an essential mineral for muscle contraction and for maintaining a constant heartbeat. In addition to potassium, beyond its role in metabolizing nutrients, it is also essential for maintaining a healthy heart.
Strengthens the immune system: ideal for colds and flu
Grapefruit is known for its 40% vitamin C and flavonoids. Both act as antioxidants, prolonging cell life. Furthermore, as is known, vitamin C strengthens the immune system by reinforcing the function of white blood cells that are responsible for repairing tissues and fighting infections caused by bacteria and viruses, giving grapefruit antiseptic properties.
Anticancer
The furanocoumarin content of grapefruit is associated with antioxidant, anti-inflammatory, and anticancer activity. And although it is important to consult a doctor before including grapefruit in our diet if we are undergoing treatment, there are many studies that support the antiproliferative effects of furanocoumarins on tumor cells, making grapefruit a great ally for cancer prevention.
Contraindications of grapefruit
There are a couple of contraindications that we should take into account when consuming grapefruit. The most important is its possible interaction with medications while depending on the quantity, grapefruit could cause intestinal discomfort.
Interacts with certain drugs
The presence of furanocoumarins gives grapefruit some of its excellent properties, but at the same time makes it incompatible with certain medications. If you are undergoing treatment, it is important to consult your doctor before including grapefruit in your daily diet.
Nausea, vomiting and flatulence
Grapefruits contain fructose, one of the monosaccharides that is avoided on a low-FODMAPS diet. This elimination is due to the fact that in the case of small intestinal bacterial overgrowth (SIBO), the fermentation of fructose causes discomfort, flatulence, and diarrhea.
Recipes with grapefruit and uses in cooking
If you are wondering how to eat grapefruit, we have the answer. This citrus fruit is ideal to eat after meals, whole or during the meal combined in salads to which we want to give a tropical touch.
We can also enjoy grapefruit juice, a fruit and vegetable smoothie with grapefruit, apple, carrot, and beet juice that balances the bitterness wonderfully and allows us to enjoy a glass full of vitamins and antioxidants or in the form of a milkshake. Of course, grapefruit juice with honey always guarantees success.
How to remove the bitter taste of grapefruit?
To remove the bitterness of grapefruit, there are several options. The least intuitive is to take only the white part of the grapefruit. Yes, that layer that we remove from citrus fruits is the least bitter part of the fruit. In countries like Colombia, removing the bitterness from grapefruit is a Christmas dessert. To do this, the pieces are soaked in water for three days, changing the water daily.
Other possibilities you were probably expecting include adding some sweetener to juices, and honey or playing with combining it with other fruits to balance the bitterness.