Grapefruit Cherry Amla Green Salad

Article written and reviewed by Cyrus Khambatta, PhD
Published May 14, 2023

The combination of the grapefruit, sweet cherries and pomegranate seeds gives your mouth a burst of flavor. Sitting on a bed of mixed green increases your fiber and other nutrients in your meal.

Grapefruit: A Sweet and Tart Superfood for Diabetes Management

Grapefruit is a citrus fruit that is known for its tart, slightly bitter flavor. It is a low-calorie, nutrient-dense fruit that is rich in a variety of vitamins and minerals.

One of the main nutritional benefits of grapefruit is its high vitamin C content. Vitamin C is an antioxidant that plays a key role in immune function, skin health, and wound healing. Grapefruit also contains vitamin A, which is important for eye health, and potassium, which is important for regulating blood pressure and maintaining proper fluid balance in the body.

When it comes to diabetes, grapefruit can be a good food choice. It has a relatively low glycemic index (GI) of around 25, which means it is less likely to cause a rapid spike in blood glucose levels compared to high GI foods. Additionally, it has a low glycemic load (GL) of around 3, which takes into account both the GI and the amount of carbohydrates in the food.

Grapefruit also contains a flavonoid called naringenin, which has been shown to have beneficial effects on insulin resistance and lipid metabolism in animal studies. However, more research is needed to determine whether these effects translate to human subjects. 

It is important to note that grapefruit can interact with certain medications, including some diabetes medications, so it is important to check with a healthcare provider before consuming grapefruit or grapefruit juice regularly.

Overall, grapefruit can be a healthy addition to a balanced diet, especially for people with diabetes who are looking for low GI foods to help manage their blood glucose levels. However, as with any fruit, it is important to consume them in moderation as part of a well-rounded diet that includes a variety of other nutrient-dense foods.

Shopping for Grapefruit

When shopping for grapefruit, it is important to choose fruit that is ripe, juicy, and flavorful. Here are some tips for selecting and storing grapefruit:

  1. Choose grapefruit that feels heavy for its size and has smooth, firm skin. Avoid fruit that feels light or has soft spots, bruises, or blemishes.

  2. Look for grapefruit that has a bright, vibrant color. The skin should be mostly yellow or pink, depending on the variety.

  3. Give the grapefruit a gentle squeeze. It should feel slightly firm but give a little when you press on it. If it is too hard or too soft, it may not be ripe.

  4. If you are buying pre-packaged grapefruit, check the "use-by" date to ensure that the fruit is still fresh.

  5. Store grapefruit at room temperature for up to a week, or in the refrigerator for up to two weeks. Keep them in a cool, dry place away from direct sunlight.

  6. To prepare grapefruit, cut off the ends and then slice off the skin, making sure to remove all of the white pith. Then, use a sharp knife to cut between the membranes to remove the fruit segments.

By following these tips, you can ensure that you select and store the freshest, most flavorful grapefruit for this recipe and your other meals.

Cherry-Pick Your Way to Better Health: The Surprising Benefits of this Superfruit for Diabetes Management

Cherries are a sweet, juicy fruit that are popular in many desserts and snacks. They are also a nutrient-dense food that provides a variety of health benefits.

One of the main nutritional benefits of cherries is their high antioxidant content. Cherries are rich in polyphenols and anthocyanins, which have been shown to have anti-inflammatory and anti-cancer properties. They also contain vitamin C, which is important for immune function and collagen production, and potassium, which is important for regulating blood pressure.

When it comes to diabetes, cherries can be a good food choice. They have a relatively low glycemic index (GI) of around 22-25, depending on the variety, which means they are less likely to cause a rapid spike in blood glucose levels compared to high GI foods. Additionally, they have a low glycemic load (GL) of around 3, which takes into account both the GI and the amount of carbohydrates in the food.

Research has also suggested that cherries may have a beneficial effect on blood glucose control. One study found that consuming tart cherry juice improved insulin sensitivity and reduced blood glucose levels in people with type 2 diabetes.

It is important to note that cherries, like all fruits, should be consumed in moderation as part of a well-rounded diet. They are also relatively high in natural sugars, so people with diabetes should be mindful of their portion sizes and monitor their blood glucose levels accordingly.

When shopping for cherries, look for fruit that is plump, shiny, and free of blemishes or soft spots. Cherries can be stored in the refrigerator for up to a week, and should be washed before eating or cooking with them.

Overall, cherries are a delicious and nutritious food that can be enjoyed as part of a healthy diet for people with diabetes.

Shopping for Cherries

Cherries are a delicious and nutritious fruit that can be enjoyed fresh or used in a variety of recipes. Here are some tips for selecting and storing cherries:

  1. Look for cherries that are bright and shiny, with firm skin and a plump shape. The stem should be green and intact.

  2. Choose cherries that are ripe but still firm. Ripe cherries will have a slightly soft texture and will be easy to remove from the stem.

  3. Smell the cherries to check for freshness. They should have a sweet, fruity aroma.

  4. Avoid cherries that are bruised, wrinkled, or have soft spots. These may be overripe or damaged.

  5. If you are buying cherries in bulk, check the container for any signs of mold or spoilage.

  6. Store cherries in the refrigerator as soon as possible after purchasing. Place them in a plastic bag or container and store in the coldest part of the fridge.

  7. Cherries can last for up to a week in the refrigerator, but they are best when consumed within a few days.

  8. Before eating or using cherries in recipes, rinse them thoroughly under running water and pat them dry with a towel.

By following these tips, you can ensure that you select and store the freshest, most flavorful cherries for this recipe as well as your other meals and snacks.

Grapefruit Cherry Amla Green Salad

Beverly Verwey
Servings 1 person
Calories 431 kcal


  • 2 cups mixed greens
  • 1 medium grapefruit see Notes below
  • 1/2 cup pitted dark sweet cherry (fresh or frozen, thawed), keep some whole and roughly chop other
  • 1/4 medium English cucumber cut into quarters and slice 1/4 inch pieces
  • 1/2 cup millet cooked
  • 1/2 cup pomegranate seeds
  • 1/2 medium dragonfruit peeled and sliced
  • 1 juice of lime
  • 1 inch fresh ginger minced
  • 1 tbsp honey
  • 1 scoop any flavor of Amla Green


  • In a serving bowl place the mixed greens and set aside.
  • In a large bowl combine the prepared grapefruit, cherries, cucumber, millet, and pomegranate seeds. Set aside.
  • In a small mixing bowl, mix lime juice, ginger, and honey. Pour over the fruit mixture and combine.
  • Pour this mixture over the greens and garnish with the slices of dragonfruit and a sprinkle of Amla Green.


You can prepare the grapefruit in two ways: Either peel the grapefruit and separate segments and cut each segment in half or you can cut the grapefruit in half around the middle then scoop out the fruit from between each segment membrane.


Calories: 431kcalCarbohydrates: 88.5gProtein: 9gFat: 2.8gSodium: 122.4mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications.

He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116.