It is best to eat fruit in the morning for the first or second breakfast. If you want to eat fruit for dessert after dinner, wait a few hours. Forget about eating fruit late in the afternoon and in the evening – at this time the body slows down its metabolism, and simple sugars delivered before bedtime will not be used, but stored in adipose tissue.
Nutritionists recommend that fruit and vegetables make up half of what we eat every day. But beware: there should be only one portion of fruit per 3 servings of vegetables. Where does this limitation come from?
After all, fruits consist mainly of water, have little protein and a slight amount of fat (the exception is avocado), but a lot of valuable fiber, lots of vitamins and minerals. But they are also rich in simple sugar – fructose. If its content in the fruit is not balanced by the right amount of fiber, sugar is quickly absorbed. The level of insulin involved in this process first increases quickly and then decreases, which causes a hunger attack.
This is how fruits with a high glycemic index work, e.g. bananas, dates, grapes – overeating them promotes overweight and obesity. The lower the glycemic index of the fruit, the longer its digestion time and the less calories accumulated in the form of fat. In order not to put on weight, it is worth choosing fruits with a low glycemic index and stick to the recommendations for quantity – no more than 2 servings a day.
Good to know
Fruits with a low glycemic index: blackcurrant, gooseberry, cherries, raspberries, blueberries, strawberries, grapefruit, pears, apricots, mandarins, plums, oranges, apples, peaches.
Fruits with a high glycemic index: fresh pineapples, grapes, mangoes, blueberries, ripe bananas, melons, dates, watermelons.
The fruit is perfect for a morning start
The fact that fruit is a source of easily digestible simple sugars becomes an advantage when we eat them in the first half of the day. They provide a quick dose of energy that stimulates the brain to work and increases its efficiency. That is why it is an ideal starting product – for the first or second breakfast.
Before noon, the metabolic rate is intense, and digestive enzymes are the most active, so the energy supplied with the fruit will be used by the afternoon. Nutritionists recommend eating fruit in combination with muesli or yogurt to make the meal more filling. It is not recommended to eat solo fruit between meals, because a sudden fluctuation of glucose level (up, then down) causes an increase in appetite and creates a risk of snacking.
Forget about eating fruit late in the afternoon and in the evening – at this time the body slows down its metabolism, preparing to rest, so the simple sugars delivered before bedtime will not be used, but stored in adipose tissue.
Fruit are best eaten before meals
The fruit is moved from the stomach to the intestines after 20-30 minutes, where the proper digestion process takes place. Meat, fats, legumes and cereals need much more time for the stomach to deal with their initial treatment. So if, as is customary, we serve fruit for dessert, e.g. after lunch, a previously eaten meal that lies in the stomach will block them from moving to the duodenum and make them ferment.
The result is bloating and gas. And the valuable ingredients contained in the fruit will not be properly digested and assimilated. Let’s not eat fruit immediately after the meal, but rather a quarter of an hour before it. And if we want to eat fruit after a meal, let’s wait a while: an hour or two when we ate vegetables; three for a meatless dish with a lot of fat and four for a meat meal.
Good connections – what is the best way to eat fruit?
Fruits should be combined with products that do not impair their digestion, but help to avoid a rapid increase in blood glucose levels: yogurt, kefir, cereals, nuts, cottage cheese. They can be added to porridge on skim milk, served in salads.
Choose fruits for salads, smoothies or juice, combining sweet and sour, avoid sweet-sweet combinations, because such increase the acidification of the body. In addition, the taste buds saturate very quickly and we only feel the bland dominant aftertaste. Note: Fruit served with whipped cream, ice cream, sprinkled with sugar or chocolate is a caloric bomb!
Juice instead of fruit
Instead of one portion of fruit, you can drink a glass of juice – preferably freshly squeezed in a juicer (this device allows you to keep more fiber contained in the fruit particles than when you squeeze the juice in a regular juicer). When choosing ready juice from a carton, read the composition and make sure it is 100% fruit juice.