Fit Fare

Some years ago, many of my friends were on the Grapefruit Diet. It was all the rage. Basically, people believed that you could eat just about anything you wanted, if you drank a glass of grapefruit juice along with it. The grapefruit supposedly burned off the fat and helped you lose weight. I remember watching a friend eat a huge burger and fries, then follow it all with a big glass of grapefruit juice. Intuitively, it seemed absurd–and it was.You don’t hear about a Grapefruit Diet anymore, but with the help of science we now know that this citrus fruit is packed with powerful nutrients that may help us in preventing a variety of ailments. And it tastes very good too. Of course, as we know it’s an excellent source of vitamin C which may help combat colds. It has also been shown in some studies to reduce the risk of death from heart disease, stroke and cancer.

Several studies show that the pectin found in grapefruit slowed the progression of atherosclerosis by lowering cholesterol levels. Also, grapefruits also contain phytonutrients called limonoids, which inhibit tumor formation. There has been a recent scurry of scientific interest in determining it’s effectiveness in fighting breast cancer. Citrus limonoids appear to be potent anti-carcinogens that may prevent cancerous cells from proliferating. As well, in studies on human subjects, they remained in the body much longer than other natural anti-carcinogens such as green tea and chocolate.

Grapefruit also contains antioxidants, particularly lycopene, which is usually associated with tomatoes. In fact, one grapefruit contains as much lycopene as one tomato. However, the type of grapefruit is crucial if you want the benefits of lycopene. In that case, you must think red, because the redder the grapefruit, the more lycopene it contains. And scientists have found that people who eat diets rich in lycopene have a lower risk of heart disease and certain cancers. It is particularly effective in preventing cancer of the pancreas, lungs and prostate.

It should be mentioned that grapefruit can interfere with the effectiveness of certain medications. Pharmaceutical companies usually contain a warning about possible grapefruit and drug interactions. But, you should check with your doctor if you have any doubts about this.

Grapefruit is often eaten for breakfast, simply cut in half and eaten by sections. But, it can be added to most recipes that use oranges. Adding it to salads makes for a refreshing change from the typical salad ingredient. The following salad is easy to make and has contrasting flavors and textures that make it a delight for almost anyone.

Lettuce, Avocado, and Red Grapefruit Salad
Serves 4
(Adapted from Martha Stewart Living)

2 red grapefruit
3/4 tsp white wine vinegar
1 tbsp honey
1-1/2 tbsp low-fat sour cream
1/8 tsp coarse salt
ground pepper
1-1/2 tbsp extra-virgin olive oil
2 c baby salad greens
1 ripe Hass avocado, pitted and peeled

1.) Cut peels and pith from the grapefruit and cut segments free. Do this over a bowl to catch the juice. Squeeze the membranes when all the segments have been cut, letting the juice go into the bowl. Discard membranes.