Despite online claims, there is no best time of day to eat fruit — we can get similar health benefits from fruit at any time of the day.
Many sources claim that people can get better health benefits from fruit if they eat it in the afternoon, on an empty stomach, or if they avoid eating fruit along with specific foods. There is no evidence to support these claims.
There are many myths concerning when to eat fruit. Below, we discuss four of the most common myths and the evidence behind them.
Myth: Afternoon is the best time to eat fruit
However, there is no scientific evidence to suggest that eating fruit in the morning or afternoon changes how fruit affects a person’s health.
The theory behind eating fruit in the afternoon is based on the idea that eating a high-sugar snack during that time can raise blood sugar levels and “wake up” the digestive system.
However, all carbohydrate-containing foods raise blood sugar levels, and the time of day has little effect on this. The digestive system is always prepared to begin operations at any time of day.
Myth: Avoid eating fruit before bed
Generally speaking, eating a full meal in the hours before sleeping can interrupt a person’s sleep cycles. However, when snacking at nighttime, fruit is less likely to interfere with sleep, compared with other foods, especially processed foods.
According to The National Sleep Foundation, eating certain foods before bed can interfere with sleep due to the body’s digestive processes. They recommend avoiding foods with processed sugars just before bed, as these can cause energy levels to rise and fall quickly. Choosing fresh fruit may be a better option.
They add that eating a bananas before bed provides potassium that may prevent nighttime leg cramping. Including fruits with higher magnesium, such as plantains, apricots, or dates, can also aid in relaxation and better sleep.
Myth: Eat fruit on an empty stomach
Some people believe that eating fruit on an empty stomach provides greater health benefits. This myth has been popularized mainly through websites and email chains.
The idea is that eating fruit with a meal slows down digestion, meaning that food sits in the stomach for a long time and can rot or ferment. The theory says that this causes gas, bloating, and digestive discomfort.
While it is true that fruit slows down digestion — fruits are high in fiber, which slows the progression of food through the digestive tract — this is not a bad thing. Fiber is an important part of all diets and boosts gut health. Slower digestion also helps a person feel full for longer.
Even if fruit remained in the stomach for an unusual length of time, the fruit would not have a chance to rot due to the
Myth: Diabetes and fruit separate from meals
Another claim states that the best time for people with diabetes to eat fruit is 1–2 hours either before or after a meal.
This myth is based around the idea, as discussed earlier, that eating fruit with a meal can interfere with digestion, and that this can especially affect a person with diabetes, due to common co-occurring digestive problems.
Firstly, there is no evidence suggesting that eating fruit separate from meals will improve digestion. Secondly, for someone with diabetes, eating fruit alone can cause the sugars to enter the bloodstream more quickly, potentially raising blood sugar more than when eating fruit with other foods.
Rather than eating fruits separately, a person with diabetes can benefit from pairing fruits with other foods that are high in protein, fiber, or fats.
According to research, protein, fiber, and fat help the stomach slow the release of food into the small intestine. This way, the body absorbs smaller amounts of sugar at a time, which limits its effect on blood sugar levels.
Research also shows that soluble fiber can reduce a rise in blood sugar, which can be very beneficial for people with diabetes. In addition, enjoying a piece of fruit before a meal can help deter overeating, as it aids in feeling full sooner.
Eating nutritious, low-calorie fruit before a meal may make a person feel fuller and therefore make them less likely to overeat during or after their meal. Eating fruit alongside a meal can help a person eat fewer high-calorie foods.
Replacing high-calorie snacks with fruit — at any time during the day — is a great way.
When a person has diabetes, carbohydrate-containing foods can cause big spikes in blood sugar levels. Over time, repeated spikes can lead to lasting health complications.
Fruits contain carbohydrates, including sugars, and they can therefore affect blood sugar levels. However, fruits have a low glycemic index rating, meaning that they have less of an effect on blood sugar levels, compared with other foods. This is due to their higher fiber content, making them a good choice for people with diabetes.
Fruits are a healthful food that provide the body with many beneficial nutrients, including fiber, vitamins, and minerals.
There are many myths surrounding the best times to eat fruit, but little scientific evidence to back them up. There is no perfect time of day for eating fruit. Most people can pair fruit with or without a meal at any time of day.
1. 2. Always practice FIFO: First in, First out with seasonal fruits.. Seasonal fruits are grown with very less inputs..
2. Have whole fruits, don't juice them.. or take juice and include fiber/ prebiotic supplements later..
3. Choose 2 hyperlocal and seasonal fruit along with one common fruit everyday. The benefits of seasonal fruits is always and much spoken in our feed.
4. Have climacteric and non climacteric fruits 3:1
Ripening occurs when enzymes such as pectinase and amylase break down starches and pectin, which softens and sweetens the fruit. Another factor that is essential in fruit ripening is ethylene, a naturally occurring gas that triggers and promotes the ripening process.
Climacteric fruits — those that can ripen after being picked — produce much more ethylene than non-climacteric, which cannot ripen once removed from the plant. Some fruits, such as apples and bananas, produce even more ethylene gas than other climacteric fruits. If you find yourself impatiently waiting for a climacteric fruit to ripen, you can speed up the process by placing the fruit in a brown paper bag to concentrate the ethylene, or even position it near an apple or banana.
Fruits such as pears and peaches are climacteric, so you don’t have to worry about buying a hard peach because it will ripen given enough time. On the other hand, non-climacteric fruit, such as oranges, citruses, grapes, melons, pineapple, pomegranate have already done most of their ripening on the plant and will slowly begin to rot after they’re picked. Knowing which fruits will ripen or which may be in danger of rotting can help you determine when to eat them.
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MJ
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