Eating Fruits For Dinner

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Eating fruits for dinner? The fact is not many of you know that fruits can be eaten at any time – even for dinner. Fruits are simply a part of everyday meals and still considered as one of the healthiest alternatives to junk foods. At times, I crave for sugar-coated fruits (which includes candies, cookies and pastries) but I stay away from these tempting sweets and eat fruits instead

Eating Fruits For Dinner Healthy

Fruits are high in fibre and a good source of essential vitamins and minerals. Many of us used to consume fruit for dinner. But do you know when and how to eat fruits? Today you will get to know the right timing for having fruits on your plate.

Is it healthy to eat fruits for dinner?

If you’re having fruits for dinner, eat only fruits. Other types of food, in addition to fruits, may cause indigestion. Fruit digestion is completely different from that of other food groups. So, if you’re having a light dinner with other types of food, wait 30 minutes before eating fruit. More fruits with some light food are not recommended. Similarly, when eating fruits at night, avoid fruits that are too sweet or too sour.

Don’t go to bed immediately after eating fruits:

Fruits are always beneficial because they are high in fibre. When eating fruits, the key is to eat only fruits. If you want to eat fruit with or after a meal, make sure you eat it within half an hour. It is not recommended to eat two types of food at the same time because our bodies digest different types of food at different rates. When you eat fruits right after a meal, the fruits digest first.
Similarly, eating fruits right before bedtime may result in insomnia. When fructose, the sugar in fruits, is absorbed by the body, the body experiences a surge of energy. In that state, going to bed immediately after eating fruits may cause insomnia. It is best not to go to bed immediately after eating some fruit. Fruits contain more sugar than the other food groups combined. If you want to eat only fruits for dinner, that’s fine. Just remember to go to bed half an hour later.

Consume fruits that are less sweet and tangy: 

More fruits in the evenings are ideal, especially for those suffering from obesity, sleep deprivation, constipation, hypertension, and other conditions. Choose fruits that are less sweet and sour. Fruits that are in season can be eaten, such as banana varieties that are not overly sour, ripe mangoes that are less sweet, apples, papaya, guava, sapota, watermelon, dragon fruit, and so on. The key is to avoid extremely sweet or tangy fruits. Those who have previously had a stroke can also eat fruits that are high in fibre and low in sweetness and sourness between meals.

Any fruit, such as an apple or guava, should be eaten whole rather than peeled before eating. A fruit-only diet for dinner is extremely beneficial. Those who are constipated or overweight, however, must exercise caution. Others can eat a light dinner of two chappatis followed by a small bowl of fruit after an hour. Make sure you go to bed at least 30 minutes after eating fruit.

Eating Fruits at Night – Is It Healthy for You?

Eating Fruits at Night - Is It Healthy for You?

Most of us tend to have food cravings towards the night. This can be detrimental to maintaining weight especially if you have a sweet tooth. It is certainly impossible to fall asleep with that gnawing feeling in your tummy. But if you reach out for that leftover lasagne, or chow down a bag of chips, you are in for trouble. The safest option would be a small fruit to quell the hunger. But it doesn’t come without a downside to it as well. Eating fruit before bed isn’t as innocent as you think it would be. We explain why it could have adverse effects on your health and what you need to be wary of when you pick fruit to eat at night.

Is Eating Fruits Before Bed a Good Idea?

Fruits are an integral part of a healthy diet. They are high in fibre and low on calories. Fruits are rich in phytochemicals that help neutralise free radical damage to your body. But your choice of fruit before bedtime is very important. It may be perfectly alright to eat a slice of melon, pear, or kiwi. It is essential, however, to remember that there needs to be an adequate gap between a full meal and consumption of fruits. Fruits being high in fibre get digested and moved to the intestine faster than protein and fat-rich foods. This means that fruits should be eaten much before a heavy meal, or slightly after. Another point to remember about eating fruits at night for dinner is that the spike in sugar can release energy which affects sleep as your body should be prepared to rest.

Benefits of Snacking on Fruits at Night

There are multiple benefits to eating fruit as a snack at night, as mentioned below:

  • Regular servings of fresh fruits can reduce risks to strokes, kidney failure, heart diseases, diabetes, and bone loss.
  • Eating high-fibre fruits instead of calorie-heavy snack will help in weight management.
  • Fruits are packed with micronutrients and essential vitamins which improve your health and your vitality.
  • When it comes to eating fruits at night, Ayurveda says you can have high fibre fruits like melon or apple that are good for your digestive system and will not cause sleeplessness.

Possible Drawbacks of Having Fruits at Nighttime

One should be aware of small details while eating fruit at night:

  • Many fruits are full of sugars and will cause your blood sugar to spike immediately.
  • Too much of fruit can cause a loss of nutrients because you may be skipping vegetables and other food groups to accommodate your fruit.
  • Fruits at bedtime increase energy levels and may cause disturbed sleep.

Precautions to Consider While Eating Fruits Before Bedtime

Certain things should be remembered when eating fruits at night:

  • Maintain a gap of a couple of hours between a meal and a nighttime fruit.
  • Pick fruits that are low in sugar but high in fibre, like a pear.
  • Avoid eating the fruit immediately before you sleep.

Benefits of Eating Fruits Before Meals

Benefits of Eating Fruits Before Meals

Sweet foods often appear at the end of a meal as dessert, but when the sweet treat is fresh fruit, you may decide to start with it instead. High in fiber and loaded with important micronutrients, fruit makes an excellent first course for any meal of the day. It’s also a good way to fit in part of your daily recommended 1.5 to 2 cups of fruit.

Nutrition

Many fruits are filled with essential micronutrients, making them a high-value carbohydrate choice. Citrus fruits are famously high in vitamin C. Bananas contain vitamin B6 and potassium. Many orange and reddish fruits, including mango, apricot, cantaloupe and guava, are rich in vitamin A. Because different fruits have an array of nutritional benefits, look for variety in the fruits with which you start your meals. Begin breakfast with pink grapefruit packed with vitamins C and A, try a banana before lunch or dried blueberries with your starter salad at dinner.

Fiber

Most fruits contain fiber, a special kind of carbohydrate that aids in digestion and contributes to good cardiovascular health. Fiber comes in two forms, soluble and insoluble, and both forms are indigestible; this is why fiber has no net calories as part of your diet. By beginning your meal with fruit, you increase your likelihood of getting the recommended 25 to 30 grams of fiber your body needs daily. Many main dishes lack fiber, so adding it in the form of a fruit course is important.

Benefits for Satiety

Snacking on fruit before a meal might help you feel fuller after you eat. That’s because you’ll boost your intake of fiber, a special type of carb that doesn’t supply calories but does help fill your stomach. Fiber also slows the release of sugar into your bloodstream after a meal, which means you’ll have more stable sugar levels — and avoid the hunger caused by blood sugar crashes. Many fruits, including apples, berries and pears, contain 3 to 5 grams of fiber per serving, so starting every meal with fruit can supply you with enough fiber to make a potential difference in satiety.

Antioxidants

The many vibrant colors of fruits are more than just appealing to the eye; they indicate the presence of antioxidants, naturally occurring compounds that provide protection from harmful free radicals. Chemically reactive free radicals cause damage at the cellular level, but antioxidants help shield cells from this damage, potentially reducing your risk of cancer and heart disease. Beta-carotene, lycopene and lutein are antioxidants commonly found in fruit. To get more antioxidants in your diet, choose colorful fruits such as raspberries, blackberries and plums.

Medical myth busters: Is there a best time to eat fruit?

Just as there is a wide variety of fruits available, there are also a number of myths that people swallow to go along with them. One myth is that the strawberry is a berry. It’s not—a strawberry is an aggregate fruit. And a banana, believe it or not, actually is a berry

But, those are trivial myths. Other myths about fruits—specifically, when to eat them—can have important health implications. With the New Year still upon us and people resolving to eat healthier, now is a good time to bust a few of those myths. 

Myth: Eat fruit on an empty stomach

Fact: The nutritional value of a piece of fruit is the same whether it’s eaten on an empty stomach or after a meal. 

The “eat fruit on an empty stomach” myth was propagated by a widely circulated email from 20 years ago, according to Snopes.com

The email states: “Let’s say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so. In the meantime, the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil.”

Of course, eating fruit with other foods or after a meal won’t cause an unhealthy effect. It’s true that fruit (or any other food, for that matter) is digested more rapidly if it’s in an empty stomach, but it won’t “rot” in there if it’s occupying the stomach with other food.

Myth: Don’t eat fruit right after a meal. 

Fact: The notion behind this myth is that fruit eaten with, or soon after, other foods may not be fully digested nor its nutrients absorbed properly. The fact is, your digestive system is ready, willing, and able to digest and absorb the nutrients from fruit, whether you eat it by itself or with a meal.

First of all, the stomach acts as a reservoir, parsing out only small amounts of food at a time to allow your intestines to easily digest it, explained dietician Taylor Jones, RD, on Healthline.com

Second of all, “studies have shown that your intestines have the ability to absorb twice as many nutrients as the average person consumes in one day,” Jones wrote. “This huge absorptive area means that getting the nutrients from fruit (and the rest of your meal) is easy work for your digestive system, regardless of whether you eat fruit on an empty stomach or with a meal.”

So, go ahead and eat fruit with meals or in between meals. 

Myth: Eat fruit only in the morning

Fact: Eating fruit is healthy at any hour of the day or night. 

This myth is espoused by the likes of Jesse Itzler, a self-made multimillionaire who credits his success to eating fruit—and only fruit—before noon every day.  

“For me, the No. 1 thing that has changed my life—and I know this sounds crazy—but I only eat fruit until noon every day,” Itzler told.

At least he knows it sounds crazy. 

This myth likely originated from the 1985 best-selling diet book Fit for Life by Harvey and Marilyn Diamond. 

Having only fruit and fruit juice exclusively before noon is the single most important facet of this system,” the Diamonds wrote in their book. (The emphasis is theirs.) “The only time fruit can cause any negative manifestations at all is when it is altered by heat or incorrectly combined, meaning consumed with or immediately following any other food. When eaten on an empty stomach, fresh fruit can only have a positive effect; it accelerates weight loss.”

Erin FitzGerald, RD, nutritionist and manager, Lenox Hill Hospital’s Outpatient Nutrition Program, New York, NY, told CNBC Make It that eating only eat fruit until noon isn’t exactly unhealthy, but she doesn’t advise it.

“I would never recommend that my patients eat only fruit until noon. If anything, we need to ‘break’ our overnight fast with protein and/or healthy fat,” FitzGerald said. “Fruit can be a healthy part of our mornings, but eating a lot of fruit in the morning can potentially harm some individuals—in particular, those who have diabetes or who are at risk for diabetes.”

Myth: People with diabetes shouldn’t eat fruit at any time

Fact: Generally speaking, people with diabetes should eat fruit—but spread throughout the day. 

The basis behind this myth is that the sugar in fruits will cause a spike in blood glucose in people with diabetes. In reality, most fruits have low to medium glycemic index values, so they don’t lead to a sharp rise in blood glucose levels compared with other foods high in carbohydrates.

“A portion of fruit contains about 15-20 g carbohydrate on average, which is similar to a slice of bread. To put things in perspective, just a can of cola contains 35 g carb, and a medium slice of chocolate cake contains 35 g of carbs as well,” according to Diabetes UK. “So, if you are looking to reduce your carb intake, with the aim to manage blood glucose levels, the advice is to reduce your intake of foods and drinks like ordinary fizzy drinks, cakes, biscuits, chocolate, and other snacks.” 

“Because you can get through a lot of juice within a relatively short period of time, compared to eating the actual fruit, you may end up loading up with a lot of carbs over that period. Depending on how your diabetes is managed, this can result in your blood glucose levels going up, and may affect your weight in the long term as well,” Diabetes UK explained. 

For this reason, people with diabetes should spread their fruit intake throughout the day rather than having it all in one sitting.

So, when is the best time to eat fruit? 

“The truth is that any time of the day is a great time to eat fruit,” said Jones. 

For most people with diabetes, however, eating fruit on an empty stomach isn’t the best advice, she added. Pairing fruit with a meal or snack is usually a better choice to minimize the rise in blood glucose.

For people looking to lose weight, the fiber in fruit can help them feel full for longer. This could lead to eating less food and even weight loss, Jones suggested. Eating fruit with or before a meal may increase this effect. 

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