Fruit is a source of essential vitamins, minerals, fiber and antioxidants. However, according to Dr. Sohaib Imtiaz, MD, a nutritionist in the United States: Not only the type of fruit, but the timing of the meal can also affect weight loss, energy levels and sleep quality.
Eat to support weight loss
If your goal is to lose weight, you should eat fruit before meals to curb cravings, or instead of dessert to avoid high-calorie sweets. In addition, eating fruit before exercising helps provide energy, thereby burning more calories and increasing muscle mass more effectively.
Fruits rich in fiber and carbohydrates that help you feel full longer include apples (24g carbs, 4g fiber/fruit), strawberries (13g carbs, 3g fiber/ cup) and green bananas (26g carbs, 2g fiber/fruit). If you want to replace dessert, choose low-calorie fruits such as grapefruit (69 calories/ cup), melon (53 calories/ cup) or watermelon (46 calories/ cup).
Eat to maintain energy
Carbohydrates in fruit are a natural source of sugar that the body converts into energy. Eating fruit 30 minutes before exercising helps increase endurance, while after exercising helps re hydrate, electrolyte and recharge.
Carb-rich grapes such as raisin (29g carbs 1/4 cup), mango (25g carbs/ cup) or grapes (19g carbs/ cup) are especially useful. Fruit also adds potassium, magnesium and calcium, important electrolytes that maintain energy when the body loses sweat.
Eat to sleep well
Avoid eating fruit right before bed, especially those containing a lot of fructose or sorbitol, because it can cause bloating and discomfort, especially for people with irritable bowel syndrome (IBS). Instead, eat fruit at least 2 hours before bedtime.
High fructose: apples, mango, pear, watermelon.
High Sorbitol: peach, plum, pear.
Nutritional value and note
According to the World Health Organization, adults should eat at least 5 servings of fruits and vegetables per day. However, Dr. Imtiaz recommends: prioritize fresh fruit or whole smoothies. Dried juices and fruits are low in fiber and high in sugar, which reduces health benefits.
Some cases where fruit should be limited:
People with allergies (common bananas, peaches, kiwis).
People with diabetes should avoid fruits with a high glycemic index.
People with acid reflux should limit oranges, lemons, and grapefruits.
The timing of eating fruit directly affects satiety, mobility and sleep. Choosing the right fruit at the right time will help you optimize nutritional benefits, support weight loss, increase energy and improve overall health.
