Best Time to Eat Fruits
Best Time to Eat Fruits
Do you know the best time to eat fruits? It is important to know whether to eat fruits before or after meal. Here are some guidelines for eating fruit in a right way!
What Is the Best Time to Eat Fruits?
1. In the Morning on an Empty Stomach/Between Meals
Are you surprised to know the best time to eat fruits? Fruits are recommended to be eaten on an empty stomach or in between meals because at this time digestion happens fairly quick and also different types of enzymes are used by the body to digest the fruit. Fruits contain simple sugars, which need time to be completely absorbed by the body. When fruits are eaten in between meals or on empty stomach, all the nutrients, the fiber and simple sugars are processed well in the body. This ensures that you have benefitted optimally from the consumption of the fruit.
However, eating fruit right after a meal is not a good idea. The ideal time gap should be at least 30 minutes after the meal. If a person suffers from diabetes or digestive ailments like acidity, they should eat fruits 2 hours after a meal or 1 hour before the meal. Sometimes diabetics is associated with digestive problems and hence this is recommended.
2. Pre/Post Workout
Another best time to eat fruits is pre or post workout. You can eat fruits before or immediately after a workout session. The sugars of fruits will be used by the body for getting immediate energy before workout and helps in refilling the emptied energy stores in the body after workout.
What Is the Worst Time to Eat Fruits?
1. In the Evening Before Bed
Eating fruits very close to the bedtime is not a good idea. It causes a surge in the blood sugar and insulin levels and makes it difficult for the body to fall asleep. So avoid eating fruits in the evenings and remember to eat any foods around 3 hours before bed time.
2. During Weight Loss Regime
People who have a difficult time in losing weight should follow the “no-fruits” prinple after lunch. This will lead the body into a calorific deficit and the body will utilize the fat stores as energy. However, it is not necessary to avoid fruits when you reach a plateau in weight loss, there could be other dietary factors which inhibit weight loss.
General Guide of Eating Fruits
1. Just Fruits!
Instead of combining fruit with something else in the meal, it is better to have more fruit at a time. The daily requirement of fruits is around 3 to 4 servings, which comes to 2 to 2 ½ cups of fruit. You can have it as fruit salad or just 2 apples. If you still feel hungry after having fruits, you should analyze whether your breakfast was inadequate or you need to plan your meals better. Ideally, you should be able to sustain 1 to 2 hours after fruit servings. This will help in complete digestion and absorption of the fruit.
You can also try to mix the fruits with yogurt or add a little salt to it as long as you do not suffer from any digestive ailments like acidity or indigestion. You can add fruits to salads, or cereals along with dry fruits and nuts. Pineapples, oranges, melons and pomegranate can be added to regular salads as well.
Given below are some excellent choices of fruits:
- APPLE: The antioxidant in apple enhance the vitamin C activity, although the overall vitamin content is less. This increased activity helps in lowering the risk of heart attack, stroke and colon cancer.
- KIWI: Very rich in Vitamin C, it is twice that of an orange. It is a good source of magnesium, potassium, vitamin E and fiber as well.
- STRAWBERRY: A rich source of antioxidants as compared to other fruits. Eating this kind of fruit helps in protecting the body from free radicals which cause cancer and clog blood vessels.
- ORANGE: A good source of Vitamin C. Eating 2 to 4 oranges a day helps in reducing the occurrence of cold, lowering cholesterol, preventing and dissolving kidney stones and also lowering the risk of colon cancer.
- WATERMELON: Watermelon mainly has almost 92% of water content and also has a substance called as Glutathione, which helps in boosting immunity. It also contains lycopene, which helps in fighting cancer. It also has good amount of vitamin C and Potassium.
- GUAVA & PAPAYA: They both contain high amount of vitamin C. Guava is also rich in fiber which can help prevent constipation. Papaya is rich in carotene, which is good for the eyes.
2. Fruit Smoothie
Besides eating fruits, drinking fruit smoothie is also a good idea! Fruits can be combined with coconut milk or nut milk, but it should be in small amounts. Butter from nuts, nut milk and yogurt from non-dairy sources like soy will not put too much strain on the digestive system. A single serving of fruit, preferably one low-glycemic one, can be added to green smoothies. However, this should be avoided after a large meal, so that it won’t cause any problem.
The best idea however, is to eat the fruit raw by itself!