Fruit: When is it best to eat it?

On the existence or otherwise of times of the day more suitable than others for eating fruit there is a lot of confusion. In fact, there are different theories and beliefs on the matter, many of which are not supported by any scientific evidence, and which therefore lead to the conclusion that adding fruit to your diet is healthy, regardless of the time of consumption.

These i five most resistant myths on the subject and their respective denials.

It is better to always eat fruit on an empty stomach

A dresser rather widespread is that eating fruit during meals slows down digestion, causes the formation of intestinal gas and a series of other related discomforts.

However, although it is true that fruit fibers can slightly slow down the release of food from the stomach and digestion, it is equally important to say that this does not cause any other problemsin the absence of specific pathologies.

Furthermore, slowing down the emptying of the stomach can also have positive implications as it helps you feel full for longer and consequently ingest fewer calories throughout the day.

Eating fruit before or after a meal reduces its nutritional value

This myth claims that It is necessary to eat fruit on an empty stomach to truly absorb all its nutritional benefitsbecause by doing it immediately before or after a meal, the nutrients would be somehow lost.

When you eat, however, the stomach acts as a reservoir, releasing only small amounts of food at a time, so that the intestine can easily digest them and absorb as many nutrients as possible.

Il digestive system is so more than prepared to accommodate nutrients from fruit, whether it is consumed on an empty stomach or during a meal.

Those with diabetes should eat fruit 1-2 hours before or after meals

The basic idea of ​​this statement is that people with diabetes develop fewer digestive problems when eating fruit between meals.

Unfortunately though there is no scientific proof in support of this thesis.

Rather than eating fruit separately from other food, for diabetics it could be useful to associate it with a meal rich in proteins, fiber or fats because these substances cause the stomach to release food into the small intestine more slowly. The advantage of this process for those with diabetes is that less sugar is absorbed at one time, leading to a smaller increase in blood sugar levels.

In fact, some studies have shown thatand 7.5 grams of soluble fiber found in fruit can reduce the increase in blood sugar after a meal by 25%.

However, it is also true that some people with this pathology develop digestive problems by emptying their stomach slowly.

The best time of day to eat fruit is in the afternoon

This idea is based on the common belief that the metabolism would slow down in the afternoon and that eating sugar-rich foods such as fruit increases blood sugar levels and awakens the digestive system.

The truth, however, is that any food containing carbohydrates temporarily increases blood sugar, while glucose is absorbed regardless of the time of day.

There is no need to wake up the digestive systemas it is always ready for action.

Eating fruit after 2pm makes you gain weight

This false myth contradicts the previous one and It is based on the theory that eating fruit or any type of carbohydrate in the afternoon increase blood sugarwhich the body does not have time to stabilize before going to sleep and which therefore turns into weight gain.

However, there is no reason to fear that fruit causes high blood sugar levels in the afternoon because any food containing carbohydrates raises blood sugar as glucose is absorbed, regardless of what time you eat.

And although carbohydrate tolerance may vary throughout the day, these changes are minimal and do not affect your overall metabolic rate.

It is therefore wrong to think that eating fruit in the afternoon causes weight gain, also because the metabolic rate tends to decrease as you fall asleep, but it still burns many calories to keep the body functioning.

If there is no evidence that avoiding fruit in the afternoon affects weightthere are some regarding the fact that people who eat a lot of fruit and vegetables during the day tend to weigh less.

This is also confirmed by the results of 17 studies which found that people who regularly consumed fruit had a reduction of up to 17% in the risk of obesity.

When it comes to losing weight, therefore, eating lots of fruit and vegetables is one of the best choices you can make, as it is a great way to get the nutrients you need by filling up on healthy, low-calorie foods.

Additionally, avoiding fruit in the afternoon and before bed eliminates a healthy snack option.

Here are tips for preserving fruit and thus avoiding food waste and tips on how to best freeze it.

These tips are also useful for having a healthy intestinal microbiota.

Is fruit peel eaten or not?


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