When To Eat Fruits For Weight Loss have always been considered a healthy part of our daily diet, but now its time to clarify what fruits you should eat for weight loss. So this article will guide you with the help of some easy tricks (which are also very easy to follow), that will help you to figure out when you should eat fruits for losing your weight.
Best Time to Eat Fruits – Nutritionist Backed | Bodywise
We all are aware of the benefits of fruits for our health. They decrease the risk of heart diseases, maintain blood pressure as well as provide protection against cancer-causing cells. However, when it comes to the best time to eat fruits, we often get confused. To obtain health benefits and avoid adverse effects, one should consume them in the right quantity and at the right time.
In this article, we will discuss the best and worst times to eat them, along with busting some myths about the best time to eat fruits.
Best Time to Eat Fruits
Some people say that morning is the best time to eat fruits. The logic they give is that eating fruits on an empty stomach improves digestion, maintains weight, detoxifies body systems, and prevents certain obesity-related diseases. Others claim that afternoon is the best time for eating fruits.
However, these suggestions are not backed by any scientific evidence. The only valid reason for such recommended timings is that eating fruit in the afternoon or morning raises blood sugar levels and activates your digestive system. It is a fact that they are better digested empty stomachs and give much-needed energy in the morning to kick-start the day. If you eat fruits by the start of the day, you will be active and productive the whole day.
The Worst Time to Eat Fruits
One must not eat fruits just before going to sleep. It is the worst time to eat them because that can increase the blood sugar level and will keep you awake the whole night.
It is also suggested by many health experts that you should eat dinner at least 2-3 hours before going to bed. Having dinner immediately before you sleep can lead to indigestion, acidity, and bloating.
Myths About the Best Time to Eat Fruit
Various myths revolve around the right time to eat fruits. Some of them with facts are mentioned below:
1. You Must Not Eat Fruits With Meals
It is said that eating fruits with meals slows down the digestive process and causes food to ferment or rot in the stomach. This leads to gastric issues, acidity, discomfort, and other digestive problems.
Eating fruits with meals indeed decreases digestion due to the fibre present in them, but any scientific evidence does not support the remaining claims; hence they are untrue. Fruit helps remain full for a longer duration and gives energy throughout the day, but it does not cause the food to remain in the stomach indefinitely.
2. Having Fruit Pre or Post Meal Decreases its Nutrient Value
According to this myth, you can attain all nutritional benefits of fruit only by eating it on an empty stomach, and having it before or after any meal reduces its nutrient value. This is false. Your body functions in a way that it performs multiple processes efficiently to extract all the nutrients from food.
The small intestine is gigantic and has a huge absorptive area, which means that it absorbs as many nutrients as possible from the food or fruit you eat readily. It is immaterial for the intestine whether you eat fruits on an empty stomach or with a meal.
3. Diabetic People Should Eat Fruits 1–2 Hours Before or After Meals
Some people claim that diabetic people usually have digestive problems, and to improve their digestive system, they must eat fruits at least 1-2 hours before or after a meal. However, this claim lacks scientific evidence.
When you eat fruits separately, the carbs and sugar content of fruit may enter the bloodstream at a faster rate, which may prove harmful for diabetic people. When you eat something, the stomach works as a reservoir and releases only a small quantity of food at a time into your small intestine for easy digestion.
So one must pair fruits with the meal or snack high in protein, fibre, or fat instead of eating them separately. This is beneficial for diabetic people because a smaller amount of sugar is absorbed at a time which may cause only a smaller rise in their overall blood sugar levels.
Some diabetic people may develop digestive problems such as gastroparesis, which can be treated by making dietary changes and doing exercises.
4. Morning Is The Only Best Time To Eat Fruits
There is no scientific evidence that supports this claim. Regardless of the time, fruits raise the blood sugar level while glucose is being absorbed in the body. They are healthy for the body any time of the day. However, one must not eat fruits just before going to bed.
5. You Should Not Eat Fruit After 2:00 PM
It is claimed that eating fruits after 2:00 PM raises blood sugar, and the body does not have enough time to stabilise such an increased level before bedtime, which, in turn, can lead to weight gain. However, this is not true. Your body’s carb tolerance may fluctuate throughout the day, but these changes are not enough to affect the overall metabolic rate.
Also, the claim that eating fruits after 2:00 PM leads to weight gain is not true. Though your metabolic rate decreases while you sleep, you still burn calories.
Best Time to Eat Fruits for Weight Loss
There is no right or the perfect time to eat fruits for weight loss. Fruits are high in fibre. So you remain full for a longer duration after consuming them, which prevents overeating. Taking fewer calories promotes weight loss. So you can have a low-calorie and high-fibre fruit with the meal at any time of the day.
You can also consume fruit as a snack to avoid munching on processed food items and control food cravings. According to research, various types of fruits have an anti-obesity effect because of the following reasons:
- Fruits are low in calories per serving.
- Fruits contain vitamins and phytochemicals that are required for a healthy body.
- Fruits may also feed a healthy gut microbiome.
- Fruits such as watermelon and apple are high in water and fibre content which may boost the feelings of satiety.
Best Time to Eat Fruits for People With Diabetes
If someone has diabetes, they must avoid fruits rich in carbohydrates and sugar, which can affect blood sugar levels. Yet it does not mean that they can not at all eat fruits. For getting healthy minerals, nutrients, and phytochemicals, you must include fruits in your diet.
Diabetic people can eat fruits having a low glycemic index rate and high fibre, such as cherries, plums, etc., at any time during the day. They should eat fruits with other high protein or fat meals to overcome their effect on the blood sugar level. Fibre-rich fruits with meals slow the sugar entry to the small intestine. Diabetic people can eat a whole fruit provided its intake should be below 12% of the overall calories intake.
Best Time to Eat Fruit (and the Truth)
A lot of misinformation about nutrition circulates on the internet.
One common topic is the best time to eat fruit.
There are claims about when and how you should consume fruit, as well as who should avoid it altogether.
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Here are the top 5 myths about the best time to eat fruit, along with the facts.
Myth 1: Always eat fruit on an empty stomach
This is one of the most prevalent myths regarding when to eat fruit.
The myth claims that eating fruit with meals slows digestion and causes food to sit in your stomach and ferment or rot.
It also claims that eating fruit with meals causes gas, discomfort, and a range of other unrelated symptoms.
While the fiber in fruit can slow the release of food from your stomach, the rest of these claims are false.
Fruit can cause your stomach to empty more slowly, but it does not cause food to sit in your stomach indefinitely.
One study found that participants who consumed gelled pectin, a type of fiber in fruit, had a slower stomach emptying rate of around 82 minutes, compared with around 70 minutes in those who did not eat pectin
While this change in speed is notable, it’s by no means slowing digestion down enough to cause food to spoil in the stomach.
Additionally, slowing the emptying of your stomach is generally a good thing. It may help you feel full for longer
Still, even if fruit did cause food to sit in your stomach for significantly longer than usual, your stomach is specifically designed to prevent the growth of bacteria, which is what causes fermentation and rotting
When food reaches the stomach, it’s mixed with stomach acid, which has a very low pH of about one or two. Your stomach contents become so acidic that most microorganisms cannot grow
This part of digestion occurs partly to help kill bacteria in your food and prevent microbial growth.
As for the rest of these claims, saying that eating fruit with meals is the cause of bloating, diarrhea, and discomfort is equally misleading.
No evidence supports the idea that eating fruit on an empty stomach affects longevity, fatigue, or dark circles under the eyes.
SUMMARY
Eating fruit with a meal can slow the emptying of your stomach, but only by a small amount. This is actually a good thing, as it may help you feel more full.
Myth 2: Eating fruit before or after a meal reduces its nutrient value
This myth seems to be an extension of myth number 1. It claims that you need to eat fruit on an empty stomach to gain all of its nutritional benefits.
According to this myth, if you eat fruit right before or after a meal, the nutrients will somehow be lost.
However, this is not true. The human body has evolved to be as efficient as possible when it comes to extracting nutrients from food.
When you eat a meal, your stomach acts as a reservoir, releasing only small amounts at a time so that your intestines can easily digest it
Also, the small intestine is designed to absorb as many nutrients as possible. It’s up to 20 feet (6 meters) in length, with over 320 square feet (30 square meters) of absorptive area
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.
SUMMARY
Your digestive system is more than prepared to digest and absorb the nutrients from fruit, whether it’s eaten on an empty stomach or with a meal.
Myth 3: If you have diabetes, you should eat fruit 1–2 hours before or after meals
The idea is that people with diabetes often have digestive problems, and eating fruit separately from meals somehow improves digestion.
However, no scientific evidence suggests that eating fruit on its own improves digestion.
The only difference it might make is that the carbs and sugar contained in fruit may enter the bloodstream faster, which is exactly what people with diabetes look to avoid.
Rather than eating fruit separately, try pairing it with a meal or a snack. Eating fruit alongside a food high in protein, fiber, or fat can cause your stomach to release food into the small intestine more slowly
The benefit of this for someone with diabetes is that a smaller amount of sugar is absorbed at a time, which may lead to a smaller rise in blood sugar levels overall.
For example, studies have shown that just 7.5 grams of soluble fiber — which is found in fruit — can decrease the rise in blood sugar after a meal by 25%
The type of fruit you eat is also important. For people with diabetes, look for fruits with a low glycemic index, which will raise your blood sugar more slowly. These include most fruits besides melons, pineapple, and dried fruit
Still, some people with diabetes indeed develop digestive problems.
The most common issue is called gastroparesis. It happens when the stomach empties slower than normal or not at all.
Although some dietary changes can help with gastroparesis, eating fruit on an empty stomach is not one of them.
SUMMARY
Eating fruit on an empty stomach may quickly increase your blood sugar. Pairing fruit with a meal or snack may help prevent this, which can benefit people with diabetes.
Myth 4: The best time of day to eat fruit is the morning
There’s no logic behind this idea, and there’s also no evidence to support it.
Some online sources claim that eating a food that’s high in sugar, such as fruit, raises your blood sugar levels and “wakes up” your digestive system.
In fact, any carb-containing food will temporarily increase your blood sugar while glucose is being absorbed, regardless of the time of day
However, apart from providing your body with energy and other nutrients, this has no special benefit.
There is no need to “wake up” your digestive system, as it’s always prepared to jump into action the moment that food touches your tongue, no matter what time it is.
And while eating a meal high in carbs might temporarily cause your body to use carbs as fuel, it doesn’t change the overall rate of your metabolism
The truth is that fruit is healthy any time of the day.
SUMMARY
There is no evidence or logic behind the idea that fruit should be eaten in the morning. Fruit is healthy no matter what time it is.
Myth 5: You shouldn’t eat fruit after 2:00 p.m.
Myth number 5 is similar to myth number 4, claiming that you should avoid fruit after 2 p.m.
It seems that this rule originated as part of the “17-Day Diet.”
The idea is that eating fruit (or any carbs) after 2 p.m. raises your blood sugar, which your body does not have time to stabilize before bed, leading to weight gain.
However, there’s no reason to believe that fruit will cause high blood sugar in the afternoon.
Any carb-containing food will raise your blood sugar as the glucose is being absorbed. Still, there’s no evidence that your blood sugar will be raised more after 2 p.m. than at any other time of the day
And while your carb tolerance may fluctuate throughout the day, these changes are minor and do not change your overall metabolic rate
There’s also no evidence that eating fruit in the afternoon will cause weight gain.
Your body does not simply switch from burning calories to storing them as fat when you go to sleep. Your metabolic rate does tend to decrease as you fall asleep, but you still burn plenty of calories to keep your body running
Many factors determine whether calories are burned for energy or stored as fat, but avoiding fruit after a certain time of day isn’t one of them.
There’s no evidence that avoiding fruit in the afternoon leads to weight gain, either.
In fact, if you’re looking to lose or maintain your weight, research indicates that people who eat lots of fruits and vegetables throughout the day tend to weigh less and are less likely to gain weight
For example, one review of 17 studies found that the people who had the highest intakes of fruit had up to a 17% decrease in the risk of obesity
Eating plenty of fruits and vegetables is a great way to get the nutrients you need. Furthermore, if you’re avoiding fruit in the afternoon and before bed, you’re eliminating a healthy, whole-food option for a snack or dessert.
SUMMARY
Eliminating fruit after 2 p.m. has no benefits and doesn’t affect your weight. Eating fruit is a good idea at any time of the day.
So is there a best time to eat fruit?
Any time of the day is a great time to eat fruit. There’s no evidence that you should avoid fruit in the afternoon or around meals.
Fruits are healthy, nutritious foods that can be eaten throughout the day.
That said, there are a few instances when the timing of your fruit intake might make a difference.
If you want to lose weight
Due to the fiber in fruit, eating it may help you feel full for longer. This could cause you to eat fewer calories and may lead to weight loss
Eating fruit with or right before a meal may increase this effect. It could cause you to eat less of the other, higher calorie food on your plate.
If you have type 2 diabetes
Eating fruit with other food can make a difference for people with diabetes.
Pairing fruit with other food or a meal that’s high in protein, fat, or fiber may cause the sugar from fruit to enter the small intestine more slowly
This could result in a smaller rise in blood sugar, compared with eating fruit alone.
If you have gestational diabetes
Gestational diabetes is when a person develops diabetes during pregnancy. For these people, the change in hormones during pregnancy causes a carb intolerance.
Similarly to those with type 2 diabetes, eating fruit with a meal is probably a good choice.
However, if you have trouble managing your blood sugar, it may help to avoid eating large amounts of fruit and other carbs in the morning.
Research has suggested that those with gestational diabetes may experience a higher increase in blood sugar after breakfast compared with later in the day. However, more studies are needed on this topic
SUMMARY
For most people, eating fruit is a healthy choice at any time of the day. Still, timing may matter for people with diabetes or those who want to lose weight.
Best Time To Eat Fruits For Better Digestion And Weight Loss
Is there a best time to eat fruits? Experts feel that morning is the best time to eat fruits. Read here to know why.
Fruits are best digested on an empty stomach: Luke Coutinho
Fruits are healthy; we all know that! They are full of nutrients, minerals and fibre and are low in calories. Fruits contain healthy sugar that can you have without worrying about side effects. They can be included in a weight loss diet. Fruits are versatile in nature, they can be consumed in the form of salad, can be eaten as a dessert and can even be snacked on. Fruits are naturally low on fat and sodium. From diabetics to heart patients and high blood pressure patients, everyone can have fruits, and must have fruits daily. Yes, the fruits that are in season are a few of the foods that you can eat every day for good health and healthy weight.
But that’s not it. Sure fruits are healthy, but they need to be consumed in the right pattern to avoid adverse outcomes on health. In this article, we are going to discuss the right pattern of fruit consumption and the best time to eat them.
What is the best time to eat fruits?
Shedding light on the topic is lifestyle coach Luke Coutinho, who recently took to Instagram to talk about the best time to eat fruits and much more. He writes in the caption of his post, “Fruits are best digested on an empty stomach.”
Thus, starting your day with a fruit is probably a good thing to do for your digestion. Given the current weather (in Delhi), which is warm and humid , you can opt for fruits like pineapple, watermelon and papaya to name a few. Make sure you practice moderation and portion control when eating fruits, suggests Luke.
Practicing moderation and portion control is the key to keep you healthy, irrespective of the food you are eating. It will help you maintain weight, lose weight and prevent diseases. With fruits too, it is important as excess consumption may lead to fructose malabsorption and irritation in the gut. This can result in bloating, irritable bowel syndrome, acidity, leaky gut and also increase blood sugar levels.
City-based nutritionist Pooja Malhotra is also of the opinion that fruits are best eaten in the morning. She also suggests that you can snack on fruits in between your meals. However, the practice of eating fruits after your meals must be avoided.
“On an average, you consume around 300-400 calories in a meal. Fruits have fructose, which can add to the number of calories you are consuming in 1 meal. Fruits should never be eaten after your meal. It should never be digested along with your meal,” says Pooja.
Eating fruits along with your meal can make you constipated. It can also cause stomach ache and gas. Having fruits before or after your meals can result in formation of stomach acid, cause a feeling of burning and indigestion.
Remember to always eat fresh fruits, avoid eating for at least half an hour after eating fruits, and switch to seasonal fruits to reap maximum benefits from them