4 myths about fruits that it’s time to forget. How and when should you eat them?

certified nutritionist, member of the Russian Union of Nutritionists and Nutritionists

Which fruits are best to eat at what time?

Many online sources claim that you can get more benefits from fruits if you eat them during the day, on an empty stomach or not combined with specific foods, but is this true? Let’s try to dispel a few fruit-related myths with science.

Nevertheless, fruits contain a lot of vitamins and minerals. Eating them along with healthy fats or protein will provide balance and more sustained energy. Enjoy fruit with a small handful of nuts or seeds or with avocado. Alternatively, eat them immediately after a meal. This will help you stay satiated longer and avoid unhealthy snacking throughout the day.

Myth 2: Fruit should not be eaten before bedtime

Generally speaking, not eating enough fruit a few hours before bed can interrupt sleep cycles. However, if you do decide to snack, fruit is less likely to interfere with sleep than processed foods, for example.

According to the National Sleep Foundation, eating certain foods before bed can interfere with sleep because of digestive processes. Researchers recommend avoiding foods with processed sugars just before bedtime. As this can cause energy levels to rise and fall rapidly. But choosing fresh fruits with a low glycemic index may be a better option.

Also, scientists believe that a banana before bedtime provides the body with potassium and can prevent nighttime cramps. And fruits high in magnesium, such as apricots or peaches, can help you relax and get a better night’s sleep.

If we talk about how many hours before bedtime you should not eat, then try to eat your last meal 2-3 hours before bedtime. Since in the evening the level of cortisol decreases, melatonin increases. Late dinner can throw off the rhythm of sleep, and in the morning lead to apathy and extra pounds.

Myth 3: Fruit should be eaten on an empty stomach

Some people believe that eating fruits on an empty stomach is very beneficial. Allegedly if you eat them with other foods, it slows down digestion and can provoke bloating and discomfort.

Fruit does slow digestion due to its high fiber content. It causes food to move more slowly through the digestive tract, and that’s not a bad thing. Dietary fiber is an important part of a balanced diet, and it boosts gut health. And taking longer to digest your food allows you to feel satiated for longer.

Myth 4: With diabetes, fruit should only be eaten separately from meals

According to another misconception, people with diabetes are best off eating fruit 1-2 hours before or after a meal.

First, there is no evidence that eating fruit separately from meals improves digestion. Second, for a person with diabetes, fruit on an empty stomach may cause blood sugar levels to rise more than if eaten with other foods.

Instead of eating fruit alone, a person with diabetes may benefit from combining fruit with other foods – those high in protein, fiber or fat. According to research, they help slow the release of food into the small intestine. This way, the body absorbs less sugar at the same time, which limits its impact on blood sugar levels.

When should you eat fruits if you want to lose weight?

According to a 2017 study, a diet high in dietary fiber helps you eat less.

Eating fruit after your main meal will help you feel more satiated and therefore reduce the risk of overeating. And if you eat them with your meals, you can reduce the amount of calorie-dense foods, particularly sweets.