A healthy and well-balanced diet must include fruits as a key ingredient. They provide a lot of fiber but little calories and fat. They are rich in vitamins and minerals and include plant-based substances that promote health, such as antioxidants. Fruits are recommended by experts for enhancing general health and preventing a variety of disorders (heart disease, high blood pressure, stroke, and some cancers).
Commonly asked questions in reference to fruit are, should fruit be eaten before a meal or hours after a meal? or should fruit be taken on a full stomach or on an empty stomach?
Fruit should preferably be eaten before the two main meals to reduce the absorption of simple sugars and lower the glycemic index of foods. Contrary to what is typically recommended in weight reduction regimens, fruit in between meals promotes the endogenous synthesis of insulin and so raises appetite rather than lowering it according to Dr. Sara Testa, Nutritionist at Humanitas Hospital.
Why do people advise eating fruits at particular times?
It's important to be aware that you cannot eat fruits at any moment of the day despite the fact that they are superfoods and nature's most effective providers of necessary nutrients. You should stay away from consuming them, especially shortly after your meal. One of the most popular defenses against this claim is that the combination of sugar, carbs, and bacteria may cause food to ferment, which might be bad for your digestive system.
So, when is the optimal time to consume fruits?
Accordingly, after drinking a glass of water in the morning, fruits should be consumed. Fruits play a significant part in your body's detoxification process when you consume them on an empty stomach, giving you plenty of energy for weight reduction and other daily tasks. Fruits are best enjoyed as snacks in the evening, first thing in the morning, and in between breakfast and lunch.
When you first wake up, your body quickly absorbs nutrients, allowing you to eat fruits like bananas, grapes, and oranges.
Before lunch, if you are feeling peckish, try eating some watermelon, grapefruit, apples, or other fruits with a high water content to help you feel full faster.
To aid in digestion, you should eat some tart fruits an hour after meals. You should also consume some fruits that promote sleep before going to bed, such as red dates, bananas, and so on.
Do not consume a single fruit, but pick a range of fruits to maintain a balanced diet.
The sugar in fruits causes an energy level rise that keeps you awake and aware, therefore it is best to avoid eating them immediately before bedtime. Fruits are unquestionably the healthiest foods, but it's important to ensure that you consume them at the appropriate time.
Fruits are nutritious, healthy foods that may be consumed at any time of the day. However, there are a few situations in which the timing of your fruit intake may matter.
PDO I Kimberly M. Tanador, RND
References:
Should fruit be eaten before or after meals?
https://www.hunimed.eu/news/fruit-eaten-meals/#:~:text=%E2%80%9CPreferably%2C%20fruit%20should%20be%20eaten,the%20glycemic%20index%20of%20foods.
https://food.ndtv.com/food-drinks/should-you-eat-fruits-before-or-after-a-meal-1833330
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