Praneetha M, who is a Dietician and Nutritionist, at Apollo Clinic, Kondapur said, “As per my perception, eating fruits anytime is a false statement. Consumption patterns vary depending on conditions.”
She went on to say the following:
- Fruit consumption in the evening is not recommended for diabetics due to the higher sugar content.
- Eating fruits with meals or right afterwards may disrupt your digestive system, produce discomfort and gas, and slow down the rate of digestion.
- In contrast, diabetics may experience a sharp rise in blood sugar levels if they eat fruits on an empty stomach. As a result, it can be consumed with a meal or snack to prevent blood sugar spikes.
- Eating fruit with a meal or right before a meal may increase weight loss. It causes you to eat less of the other high calorie food on your plate.
“Hence, while eating fruits in a day is good for your health but there should be a particular timing for consumption. This varies based on the condition of the person as it differs for diabetic patients, gestational diabetic patients and it may differ for normal persons as well as they may have gas problems, irritable bowel syndrome and changes may occur in consumption pattern,” she went on to add.
Are Fruits A Good Option For Midnight Snacking?
Dr. Edwina Raj, who is the Head of Services, Clinic Nutrition & Dietetics, Aster CMI Hospital said, “Practice of snacking at midnight is wrong but it’s better to reach out to fruits rather than unhealthy junk, since fruits are rich source of nutrients, such as vitamins, minerals, and fiber. They are low in calories and fat. Fibre in fruits helps one feel full and content, which can help avoid overeating later at night. Fruits are also a good source of natural sugars, which are quick energy boosters too”
It is important to note that fruits should be eaten in moderation, even as a midnight snack. She also shared some of the tips for making fruits a healthy midnight snack:
- Choose fresh fruits over processed.
- Avoid fruits that are high in added sugar, such as fruit juices and fruit cocktails.
- Pair fruits with other healthy foods, such as nuts, oilseeds or cheese.
- Limit your portion size to one or two servings.
Garima Dev Verman, who is a Certified Nutritionist and Medical Content Analyst with The Healthy Indian Project (THIP) – A Health Literacy Platform laid down the following:
Myth 1: Fruits Should Only Be Eaten On An Empty Stomach
Fact: Fruits can be enjoyed at any time, whether it’s on an empty stomach or with a meal.
Explanation: There’s a common misconception that fruits should only be consumed on an empty stomach to maximise their nutritional benefits. However, this is not true. Fruits are packed with essential vitamins, minerals, and fibre, and they can be a healthy part of your diet regardless of when you eat them. You can enjoy fruits as a snack, with a meal, or on an empty stomach, and they will still provide valuable nutrients.
Myth 2: Fruits Shouldn’t Be Eaten After Meals
Fact: There’s no harm in eating fruits after meals; they can make a healthy dessert option.
Explanation: Some people believe that eating fruits after a meal can lead to digestive issues or interfere with the absorption of nutrients. In reality, consuming fruits after a meal is perfectly fine. Fruits can serve as a nutritious and low-calorie dessert option, satisfying your sweet tooth while providing vitamins, minerals, and fiber. Just be mindful of portion sizes and choose fruits that you enjoy.
Myth 3: Fruits Can Be Eaten In Unlimited Quantities
Fact: While fruits are nutritious, portion control is essential to manage calorie intake.
Explanation: Fruits are indeed a healthy food choice, but like any other food, they contain calories. Consuming them in excessive quantities can lead to an excess of calorie intake, which may contribute to weight gain. While fruits offer many health benefits, it’s important to practice portion control and balance your overall calorie intake with your energy expenditure to maintain a healthy weight.
Myth 4: Fruits At Breakfast Alone Aid Weight Loss
Fact: Weight loss depends on overall calorie balance, not just the timing of fruit consumption.
Explanation: Eating fruits at breakfast can be a healthy choice, but it won’t guarantee weight loss on its own. Weight loss is determined by your overall calorie intake and expenditure. While breakfast is an important meal, it’s not a magic solution for shedding pounds. A balanced and calorie-controlled diet, combined with regular physical activity, is key to successful and sustainable weight loss.
Myth 5: Fruits Before Bed Cause Weight Gain
Fact: Weight gain results from a surplus of calories throughout the day, not the timing of fruit at night.
Explanation: The idea that eating fruits before bed can lead to weight gain is a misconception. Weight gain occurs when you consistently consume more calories than your body needs, regardless of when you eat. Fruits can be a nutritious and low-calorie snack option before bedtime if you’re hungry. What matters most is your overall daily calorie intake and the quality of the foods you eat, rather than the specific timing of fruit consumption.
Myth 6: Fruits In The Morning Boost Metabolism
Fact: While breakfast is essential, it’s the overall diet and physical activity that affect metabolism.
Explanation: While it’s important to have a healthy breakfast, the idea that consuming fruits in the morning significantly boosts your metabolism is misleading. Your metabolism is influenced by your overall diet, physical activity, and genetic factors, not just the timing of your meals. A well-balanced diet that includes a variety of nutrients and regular physical activity can support a healthy metabolism throughout the day. Fruits are a nutritious choice for breakfast, but they should be part of a well-rounded meal.