Do you know the best way to eat fruits? It is important to know whether to eat fruits before or after meals. Here are guidelines for eating fruit in the right way!
We all think that eating fruit means just buying it, cutting it and cracking it in the mouth. However, this is not the complete picture. There is a best time to eat fruits like whether to eat fruits before or after a meal. Consuming fruits at the right time can help in detoxifying the system, provide the needed energy boost, help in losing weight and more.
Fruits contain a lot of nutrients that help in protecting against diseases and reducing the incidence of heart conditions, stroke and even high blood pressure. If you eat fruits without any proper nutritional knowledge then it can cause more problems than benefits. Knowing the right way and best time to eat fruits will give you the secret to beauty, health, longevity and happiness. Given below are the details about the best time and worst time to eat fruits.
What is the best time to have fruits?
On an empty stomach in the morning or between meals
Are you surprised to know the best time to eat fruits? It is recommended to eat fruits on an empty stomach in the morning or between meals as digestion is very quick at this time and 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 between meals or on an empty stomach, all the nutrients, fiber and simple sugars are processed well in the body. This ensures that you reap the best benefits from the consumption of the fruit.
Keep in mind that eating fruit right after a meal is not a good idea. The ideal time difference should be at least 30 minutes after a meal. If a person suffers from diabetes or digestive diseases like acidity, then they should eat fruits 2 hours after meals or 1 hour before meals. Sometimes diabetes is associated with digestive problems and hence it is recommended.
Pre/Post Workout
Another best time to eat fruits is pre or post-workout. You can eat the fruit before or immediately after a workout session. The sugars in the fruits will be used by the body to get instant energy before the workout and will help to replenish the empty energy stores in the body after the workout.
What is the worst time to eat fruit?
In the evening before bed
Eating fruits too close to bedtime is not a good idea. This causes a jump in blood sugar and insulin levels and makes it difficult for the body to fall asleep. So avoid eating fruits in the evening and remember to eat any food item at least 3 hours before bedtime.
During the weight loss regime
People who have a hard time losing weight should follow the post-lunch “no-fruits” principle. Due to this, this will lead the body into a calorific deficit and the body will use the fat stored in the body as energy. Although it is not necessary to avoid fruits when you reach a plateau in weight loss, there may be other dietary factors that inhibit weight loss.
General Guide to Eating Fruits
Besides knowing the best time to eat fruits, you should know other tips to get the most out of fruit. And here are some tips for you.
Just Fruit!
Instead of mixing fruit with anything else in a meal, it is better to have only one fruit at a time. The daily requirement for fruit is around 3 to 4 servings, which comes out to 2 to 2 1/2 cups of fruit. You can have it as a fruit salad or just 2 apples. If you still feel hungry after having fruit, you should analyze whether your breakfast was insufficient 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 mixing fruits with yoghurt or add some salt to it as long as you don’t suffer from any digestive ailments like acidity or indigestion. You can add fruit to salads, or cereals as well as dry fruits and nuts. Pineapples, oranges, melons and pomegranates can also be added to regular salads.
Given below are some excellent fruit substitutes:
Apple: The antioxidants and flavonoids in apples increase vitamin C activity, although the overall vitamin content is low. This increased activity helps reduce the risk of heart attack, stroke and colon cancer.
Kiwi: Very rich in vitamin C, this is twice that of an orange. It is also a good source of magnesium, potassium, vitamin E and fiber.
Strawberries: A richer source of antioxidants than other fruits, strawberries help protect the body from free radicals that cause cancer and clog blood vessels.
Orange: Good source of Vitamin C Eating 2 to 4 oranges a day helps in reducing the occurrence of colds, lowering cholesterol, preventing and dissolving kidney stones and also reducing the risk of colon cancer.
Watermelon: Watermelon mainly contains about 92% water and also contains a substance called glutathione, which helps in boosting immunity. It also contains lycopene, which helps fight cancer. It also has a good amount of vitamin C and potassium.
Guava and Papaya: Both of these contain high amounts of Vitamin C. Guavas are also rich in fiber which can help prevent constipation. Papaya is rich in carotene, which is good for the eyes.
Fruit Smoothie
Besides eating fruit, drinking fruit smoothie is also a good idea! The fruit can be mixed with coconut milk or nut milk, but this should be in moderation. Butter from nuts, nut milk and yogurt from non-dairy sources like soy won’t put too much strain on the digestive system. A single serving of fruit, preferably a low-glycemic one, can be added to green smoothies. However, it should be avoided after a large meal, so that it doesn’t cause any problems. The best idea, though, is to eat the fruit raw by itself!
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