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What is the Best Time to Eat Fruits? Diabetics, Pay Attention

Should you eat fruits first thing in the morning or last thing at night? Know here.

Shipra Singh
Fresh fruit salad
Fresh fruit salad

When do you eat a fruit? When you get a hunger pang or when a fruit fancies your eye and you want to take a bite, right? However, do you know what is the right time to eat fruits? We hardly consider this, right? I have even seen people finishing off their meals with a dessert featuring fresh slices of fruits.  

I, myself, have a habit of eating a banana on an empty stomach in the morning. In fact, a banana coupled with 4-5 almonds form my first meal. Later, when I have finished cooking my breakfast, which usually takes around 30 minutes, and done my morning prayer, which again takes another 15 minutes, I sit to eat my breakfast.  

No doctor advised me to eat a banana on an empty stomach. This is my own ritual. I feel my energy getting low in the morning, if I don’t have anything. I need strength to get ready for the office, cook my breakfast, and do other activities. So, I quickly munch on a banana to trigger my stomach and give my body a spurt of energy.  

Doctors and dieticians around the world promote eating fruits. They are packed with antioxidants. This year, you may be reading a lot about eating fruits, as the UN has declared 2021 as the International Year of Fruits and Vegetables. However, many doctors are particular about the time of eating fruits. 

The question that arises is: What is the best time to eat fruits? 

The book, “Healing Foods,” published by DK Publishing House insists on having fruits on an empty stomach in the morning. However, there are some doctors who advise against eating certain fruits like citrus on an empty stomach in the morning.  

According to many doctors, eating fruits between meal times is ideal. This also keeps hunger pangs at bay and you munch on something healthy rather than a bag of chips or biscuits.  

Scientifically speaking, digestion is quick between meals, as the stomach secretes various enzymes to digest the fruits. The same goes for eating fruits on an empty stomach. It triggers the secretion of digestive enzymes and makes for quicker digestion and better absorption of nutrients.  

However, you mustn’t eat all types of fruits on an empty stomach the first thing in the morning. Although I have been eating bananas for quite some time in the morning and suffered no adverse reaction, each has a unique body composition. What suits me may or may not suit you. And remember, I usually stick to eating only bananas in the morning. I haven’t tried any other fruit. When it comes to citrus, I usually eat them at brunch time at around 11 am, two hours prior to my lunch.  

Experts advise to keep a gap of 30 minutes between the consumption of fruits and meals. I would suggest keeping a gap of 60 minutes, just to be on the safer side.  

For diabetics  

Diabetics should be more particular about the time they eat fruits to keep their blood sugar levels in check. Make sure you keep a gap of two hours after meal and a gap of one hour before meal when you eat fruits.   

Banana and green apple smoothie
Banana and green apple smoothie

For people who work out 

People who work out can eat a banana or have a smoothie 15-20 minutes before workout or after workout. It gives you the necessary energy and also maintains the electrolyte balance in the body.  

According to well-known nutritionist of India, Dr. Pooja Makhija, people trying to lose weight must eat fruits before meals, as the fiber and water content of fruits would give you a fuller feeling and prevent you from overeating during meal time.  

The worst time to eat fruits 

According to Dr. Pooja, avoid eating fruits at night or after dinner, as this can disrupt your sleep.  

Fruits contain natural sugar, which energizes you and gives your brain a “kick,” something you don’t want at night, right? This is the time when your body’s digestive system starts getting sluggish. That’s the reason doctors advise eating a light dinner.  

Eat foods that trigger the production of melatonin to induce a good night’s sleep.  

 Also know how to increase daily consumption of fruits and vegetables. 

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