Incorporating fruits in your diet can provide you with essential vitamins, minerals, and dietary fibre that support overall health, boost the immune system, and help maintain healthy skin and digestion. Additionally, the antioxidants in fruits help combat free radicals, reducing the risk of chronic diseases like heart disease and cancer. Unfortunately, several misinformation around nutrition circulates all over the internet. This includes the best and worst time to have your fruits. Speaking with the OnlyMyHealth team, Shalini Garwin Bliss, Executive Dietitian, Manipal Hospital, Gurugram, busts common myths around when it is the best time to eat fruits.
Myth 1: Eating Fruits Before Or After Meal Lowers Nutritional Benefits
“Eating fruits right before or after a meal does not significantly reduce their nutrient value,” says Bliss, adding that the timing of consumption doesn’t have a major impact on their nutritional benefits. However, she mentions that spacing out fruit consumption can aid in better digestion and nutrient absorption.
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Having fruits with meals is said to slow down digestion, leaving fruits in the stomach for a long time and therefore, leading to gas, bloating, and digestive discomfort.
However, Medical News Today suggests even if fruit is left in the stomach for a long period, it will not ferment due to the stomach’s ability to prevent bacterial overgrowth.
Bliss says, “It is generally beneficial to have fruits on an empty stomach. “When you consume fruits on an empty stomach, your body can absorb the nutrients and vitamins more efficiently. This aids in digestion and allows your body to fully utilise the goodness of the fruits,” she explains.
Myth 2: Morning Is The Best Time To Have Fruits
Morning is indeed a good time to eat fruits, says the dietitian, adding that it helps provide a quick source of natural sugars and vitamins, giving you an energy boost for the day ahead.
However, you can enjoy fruits at other times of the day as well, depending on your preference and schedule, she adds.
Myth 3: You Should Never Eat Fruits Closer To Meal Hours
Again, this is not entirely true. According to Bliss, while it’s advised to leave some gap between consuming fruits and a heavy meal to aid digestion, having fruits closer to meal hours is not necessarily harmful. Opt for lighter fruits if you’re eating them closer to a meal, and consider them as a part of your overall balanced diet.
Myth 4: Diabetics Should Stop Eating Fruits
Fruits contain carbohydrates, which can increase your blood sugar levels. In fact, a study published in the British Medical Journal found that fruit juice consumption can be linked to an increased risk of type 2 diabetes.
Also Read: What Does An Ideal Breakfast Look Like For Diabetics: Foods To Eat And Avoid
However, Bliss says, “Diabetics don’t necessarily need to stop eating fruits, but they should be mindful of their fruit choices and portion sizes due to their natural sugars.”
According to her, low-glycemic fruits like berries, apples, and citrus fruits are good fruit options for diabetic. She warns against eating fruits in excessive amounts as this can lead to rapid spikes in blood sugar levels. It’s advisable for diabetics to consult their healthcare provider for personalised guidance on fruit consumptions, she says.
Bottomline
Fruits are extremely beneficial for our health. It is nutrient-dense and therefore, aids various bodily functions. While for some people the amount and kind of fruit and the time for when you choose to have the fruits may hold significance, it is okay to not limit yourself from eating them when you wish to. If you have any queries or concerns, speak to your doctor or a nutritionist/dietitian.
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