Every day or several times a week? With or without additions? Morning or afternoon? As it turns out, when eating fruit everything matters: the quantity, type and even time of day. So how do you eat fruit to take full advantage of its benefits?
Since childhood, you hear that fruits are healthy and you need to eat them. It’s true – in our diet they are so important that in the latest food pyramid they are along with vegetables. And became more important than cereal products.
Nutritionists recommend that fruits and vegetables make up half of what we eat every day. But when reaching for an apple, kiwi or orange, it’s worth remembering that eating fruit is also governed by certain rules. It’s worth to know them.
The right amount of fruit should be eaten every day, but you need to make sure that there are only one portion of fruit per 3 servings of vegetables. We can therefore eat no more than two portions of fruit during the day. Why? The explanation is simple: the fruit, in addition to vitamins, minerals, fiber, also abounds in simple sugar – fructose.
If its content is not balanced by the right amount of fiber, fructose is rapidly absorbed, affecting the level of insulin, which level first increases rapidly, and then decreases, causing a feeling of hunger. Eating too much fruit, especially those with a high glycemic index, can therefore promote weight gain. So it is better to choose fruits with a low glycemic index and not overdo it with their quantity.
Better in the morning than in the evening. By eating fruit in the first half of the day, we can take advantage of the fact that they are a source of easily digestible simple sugars, which provide a lot of energy that stimulates the brain to work. The first or second breakfast is therefore the perfect time for a fruit meal.
The energy that we will provide with the fruit will be quickly used up and will not accumulate as fat. To make the meal more filling, the fruit can be combined with, for example, muesli.
Not as a snack. Fruits, especially those with a high glycemic index, must not be regarded as a “clog” between meals: they will quickly and briefly raise glucose levels, causing a desire to snack.
Better before a meal than for dessert. This rule is related to the digestive process: after 20-30 minutes, the fruit from the stomach goes to the intestines where it is digested. Products such as meat, cereal, macaroni etc. need much more time for this.
If we eat fruit for dessert, the main meal in the stomach will “block” the digestion of fruit for some time, which – when in arrears – will start to ferment, resulting in bloating and gas.
In the company. It is worth eating them along with products that help reduce the risk of a sharp rise in blood glucose levels, such as yogurt, cereals, nuts, porridge.