What are flavanones?
Many people may be unaware of flavanones. These are compounds that are a subclass of flavonoids, and seen mainly in citrus fruits such as oranges and grapefruits.7 While an orange has the highest amounts of flavanones at 48 mg/100 g aglycones,8 a grapefruit has a total flavanone content (summed means) of 27 mg/100 g9. Lemons contain an overall flavanone content of 26 mg aglycones/100 g edible fruit or juice, while limes have 17 mg aglycones/100 g edible fruit or juice.10 Epidemiological studies showed and demonstrated the many benefits of flavanones including its anti-inflammatory and lipid-lowering properties.11 A previous study demonstrated the possibility of flavanones decreasing the risk of ischemic stroke in women by 17%.12
Well you may be wondering since oranges have a greater content of flavanones, would it not be easier to just drink up some orange juice instead? Well as we have always advocated, commercial juices frequently contain excess sugar, and while you may benefit from the decreased risk of cardiovascular disease, it would be unwise to do so at the expense of diabetes.
Arterial stiffness
As one ages, the aorta stiffens, a process that may be hastened by arterial hypertension.13 It results in a condition known as arteriosclerosis.14 So, if you have high blood pressure, you really should be eating your grapefruits and oranges. Arterial stiffness describes the decreased ability of the artery to swell up and contract as a result of any pressure changes.15 In addition, multiple studies have also shown the predictive significance of arterial stiffness (AS) in a range of populations as an independent predictor of cardiovascular morbidity and all-cause mortality.16
Conclusion
In closing, this recent study suggests that the consumption of grapefruit juice by middle aged post-menopausal women is beneficial for arterial stiffness. Given the earlier statement about the possibility of increased sugar in juices, my suggestion instead would be to eat grapefruit whole instead, as we recommend with other fruit and vegetables when following a Paleo diet. Moreover, careful chewing has been shown to stimulate the release of 2 intestinal peptides which decrease appetite and food intake.17 This indicates more benefits for you to actually eat a grapefruit, instead of drinking the juice.
References
[1] Consumption of Clarified Grapefruit Juice Ameliorates High-Fat Diet Induced Insulin Resistance and Weight Gain in Mice. PLoS ONE 9(10): e108408. doi:10.1371/journal.pone.0108408
[2] Consumption of Clarified Grapefruit Juice Ameliorates High-Fat Diet Induced Insulin Resistance and Weight Gain in Mice. PLoS ONE 9(10): e108408. doi:10.1371/journal.pone.0108408
[3] Consumption of Clarified Grapefruit Juice Ameliorates High-Fat Diet Induced Insulin Resistance and Weight Gain in Mice. PLoS ONE 9(10): e108408. doi:10.1371/journal.pone.0108408
[4] Chudnovskiy R, Thompson A, Tharp K, Hellerstein M, Napoli JL, Stahl A (2014) Consumption of Clarified Grapefruit Juice Ameliorates High-Fat Diet Induced Insulin Resistance and Weight Gain in Mice. PLoS ONE 9(10): e108408. doi:10.1371/journal.pone.0108408
[5] Habauzit V, Verny MA, Milenkovic D, Barber-Chamoux N, Mazur A, Dubray C, Morand C.Flavanones protect from arterial stiffness in postmenopausal women consuming grapefruit juice for 6 mo: a randomized, controlled, crossover trial. Am J Clin Nutr. 2015 Jul;102(1):66-74. doi: 10.3945/ajcn.114.104646
[6] Cavalcante JL, Lima JC, Redheuil A, Al-Mallah MH. Aortic Stiffness: Current Understanding and Future Directions. J Am Coll Cardiol. 2011;57(14):1511-1522. doi:10.1016/j.jacc.2010.12.017.
[7] Peterson, J., Beecher, G., Bhagwat, S., Dwyer, J., Gebhardt, S., Haytowitz, D., & Holden, J. (2006). Flavanones in grapefruit, lemons, and limes: A compilation and review of the data from the analytical literature. Journal of Food Composition and Analysis, 19, S74–S80.
[8] Peterson, J., Beecher, G., Bhagwat, S., Dwyer, J., Gebhardt, S., Haytowitz, D., & Holden, J. (2006). Flavanones in grapefruit, lemons, and limes: A compilation and review of the data from the analytical literature. Journal of Food Composition and Analysis, 19, S74–S80.
[9] Peterson, J., Beecher, G., Bhagwat, S., Dwyer, J., Gebhardt, S., Haytowitz, D., & Holden, J. (2006). Flavanones in grapefruit, lemons, and limes: A compilation and review of the data from the analytical literature. Journal of Food Composition and Analysis, 19, S74–S80.
[10] Peterson, J., Beecher, G., Bhagwat, S., Dwyer, J., Gebhardt, S., Haytowitz, D., & Holden, J. (2006). Flavanones in grapefruit, lemons, and limes: A compilation and review of the data from the analytical literature. Journal of Food Composition and Analysis, 19, S74–S80.
[11] Peterson, J., Beecher, G., Bhagwat, S., Dwyer, J., Gebhardt, S., Haytowitz, D., & Holden, J. (2006). Flavanones in grapefruit, lemons, and limes: A compilation and review of the data from the analytical literature. Journal of Food Composition and Analysis, 19, S74–S80.
[12] Cassidy, A., Rimm, E., O'Reilly, E., Logroscino, G., Kay, C., Chiuve, S., & Rexrode, K. (2012). Dietary Flavonoids and Risk of Stroke in Women. Stroke, 43, 946-951. doi:10.1161/STROKEAHA.111.637835
[13] Cavalcante JL, Lima JC, Redheuil A, Al-Mallah MH. Aortic Stiffness: Current Understanding and Future Directions. J Am Coll Cardiol. 2011;57(14):1511-1522. doi:10.1016/j.jacc.2010.12.017.
[14] Cavalcante JL, Lima JC, Redheuil A, Al-Mallah MH. Aortic Stiffness: Current Understanding and Future Directions. J Am Coll Cardiol. 2011;57(14):1511-1522. doi:10.1016/j.jacc.2010.12.017.
[15] Cavalcante JL, Lima JC, Redheuil A, Al-Mallah MH. Aortic Stiffness: Current Understanding and Future Directions. J Am Coll Cardiol. 2011;57(14):1511-1522. doi:10.1016/j.jacc.2010.12.017.
[16] Cavalcante JL, Lima JC, Redheuil A, Al-Mallah MH. Aortic Stiffness: Current Understanding and Future Directions. J Am Coll Cardiol. 2011;57(14):1511-1522. doi:10.1016/j.jacc.2010.12.017.
[17] Keller, D. (2011, September 13). Thorough Chewing Raises Hormones Regulating Food Intake. Retrieved July 9, 2015, from Medscape: //www.medscape.com/viewarticle/749504
