Many online sources claim that if you eat fruit in the morning on an empty stomach or avoid eating fruit with certain foods, you can enjoy more health benefits. There is no evidence to substantiate these claims. In this article, we explore different beliefs about the best time to eat fruit, as well as recommendations on when to eat fruit for weight loss and diabetes management.
Common beliefs about the best time to eat fruit
1. Afternoon is the best time to eat fruit!
Some sources say that eating fruit in the afternoon can have more health benefits than eating fruit in the morning. Others believe that the best time to eat fruit in the morning is after drinking a glass of water. These are false beliefs; Because there is no scientific evidence that eating fruit in the morning or afternoon changes its effect on a person’s health.
The theory behind eating fruit in the afternoon is based on the idea that eating a high-sugar snack at that time can raise blood sugar levels and wake up the digestive tract. However, all carbohydrate foods raise blood sugar levels, and the time of day is not very effective in this regard. The gastrointestinal tract is always ready to start working at any time of the day.
Fruit is a great option when choosing a snack for dinner. Fruits are rich in fiber and complex carbohydrates. These complex carbohydrates take longer to digest than simple carbohydrates such as white bread. This can help keep you full for a long time and prevent you from eating unhealthy snacks during the day. Fruits offer a wide range of vitamins, minerals and health benefits. Eating fruit with healthy fats or protein can provide a more balanced balance and energy. As a healthy snack, you can enjoy combining fruit with a handful of nuts or some avocado.
۲. Eating fruit before or after a meal reduces its nutritional value!
This theory claims that if you eat fruit just before or after a meal, its nutrients are lost. This theory is also not true at all. When you eat a meal, the stomach acts as a reservoir. The stomach releases only small amounts of food at a time so that your intestines can easily digest it. Also, the small intestine is designed to absorb nutrients as much as possible. In fact, studies have shown that your gut is able to absorb twice as much nutrients as a normal person in a day.
3. Do not eat fruit before going to bed!
In general, eating a full meal a few hours before bedtime can disrupt a person’s sleep cycle. However, when eating a snack at night, fruit has less effect on disrupting the sleep cycle than other foods.
According to the National Sleep Foundation, eating certain foods before bed may interfere with sleep. They recommend that you avoid foods containing processed sugars just before bedtime; This is because these foods can cause energy levels to rise and fall rapidly. In this case, eating fresh fruit may be a better option.
It is interesting to know that this foundation recommends eating some fruits before going to bed; For example, eating bananas before bedtime provides potassium; Potassium prevents night cramps. In addition, eating magnesium-rich fruits such as apricots before bed can bring you more peace of mind.
4. Eat fruit on an empty stomach!
Some people believe that eating fruit on an empty stomach has more health benefits. These people claim that eating fruit with food slows down digestion. This means that the food stays in the stomach for a long time and may spoil or ferment. This theory states that food stays in the stomach causing bloating and indigestion.
You see, it is true that fruit slows down digestion because of its fiber content, but this is not a bad thing. Slower digestion helps a person feel full longer. Even if the fruit stays in the stomach for an unusual period of time, it will not have a chance to rot because of the stomach’s ability to prevent overgrowth of bacteria. Most microorganisms are unable to grow in stomach acid.
5. Diabetics should eat fruit at intervals from meals!
Another claim is that the best time to eat fruit for diabetics is 1 to 2 hours before or after a meal. It is believed that eating fruit with food disrupts the digestive process. Therefore, it has a negative effect on people with diabetes. First, there is no evidence that eating fruit separately from meals improves digestion. Second, for people with diabetes, eating fruit alone may cause sugars to enter the bloodstream faster. In this way, it raises blood sugar more than when eating fruit with other foods.
Instead of eating fruits, a person with diabetes can eat the fruit separately with other foods high in protein, fiber or healthy fats. According to research, protein, fiber and fat help the stomach to slow down the spread of food in the small intestine. In this way, the body absorbs a small amount of sugar at a time, which limits its effect on blood sugar levels. Also, research shows that soluble fiber may reduce high blood sugar. As a result, it can be very beneficial for people with diabetes.
The best time to eat fruit for weight loss
Because fruits are high in fiber, they can help a person feel full for longer. According to a 2017 study, a high-fiber diet helps people eat less. Because eating fewer calories helps you lose weight, people who want to lose weight should eat fruit before meals.
Eating nutritious and low-calorie fruits before meals makes a person feel full; Therefore, it reduces overeating during or after meals. Replacing high-calorie snacks with fruit at any time of the day is a great way to lose weight. In addition, the consumption of some slimming fruits is more effective in weight loss.
The best time to eat fruit for diabetics
When a person has diabetes, foods high in carbohydrates can greatly increase their blood sugar. Over time, repeated mutations can lead to lasting health effects. Fruits contain carbohydrates and can affect blood sugar levels.
At the same time, fruits have a low glycemic index. This means that they have less effect on blood sugar levels than other foods. This effect is due to their fiber content and this makes the fruit of diabetics a good choice. To reduce the effect of fruits on blood sugar, people with any type of diabetes can eat fruit with other foods.
The best time to eat fruit in people with gestational diabetes
Gestational diabetes is a condition in which a woman develops diabetes during pregnancy. For these women, hormonal changes during pregnancy cause carbohydrate intolerance. For women with gestational diabetes, eating fruit with a meal is a good choice.
However, if you have trouble controlling your blood sugar, avoid eating fruit in the morning. Morning is the time when pregnancy hormones are at their highest. Research has shown that carbohydrate intolerance is at its worst at this time.
And the last word…
Fruit is rich in nutrients and an important part of a healthy diet. Many of the vitamins and minerals in our body are supplied by the fruits we eat throughout the day. There are many beliefs about the best time to eat fruit, but there is no scientific evidence to prove it. There is no set time for eating fruit. Most people can eat fruit with or without food at any time of the day. However, people can plan their fruit intake to help lose weight or reduce its effects on blood sugar levels.
When do you eat fruit most of the day? We are happy for you to share your opinions about the best time to eat fruit with us and our dear users.