Should you eat fruit before or after a meal? What about post workout? If you’ve been dieting for a while, you might have heard that fruit may cause weight gain or affect digestion. Take three different health magazines and you’ll find three different perspectives on fruit consumption. With so many conflicting studies, it’s hard to tell what works and what doesn’t.
When it comes to weight loss, fruit should be on your list. Packed with vitamins and antioxidants, they nourish your body, help eliminate toxins, and boost your energy levels. The fiber in fruit increases satiety and curbs sugar cravings. It also regulates blood glucose levels, which lowers your risk of diabetes, insulin resistance, and obesity. For this reason, it’s recommended to consume fruit before a meal. You’ll not only feel full longer, but also end up eating less food.
Fruits are also an excellent substitute for sugary treats. If you have a sweet tooth, swap chocolate and cookies for apples, berries, or grapefruit. Don’t worry about eating fruit after a meal! Contrary to popular belief, eating fruit with meals doesn’t affect digestion or cause weight gain. This is just a myth.
Some experts claim that fruit consumption before or after a meal reduces its nutrient value. Nothing could be further from the truth. The small intestine is over six meters long and has a huge absorptive area (over 30 square meters). The nutrients from food are slowly released into your system, so nothing is lost. If you’re craving fruit, go for it.
Another popular myth says that the best time to eat fruit is in the afternoon when your body needs a quick boost of energy. However, any high-carb food will elevate your blood sugar and energy levels, regardless of the time of day.
If your goal is to lose weight, the best time to eat fruit is before meals. Unless you work out in the evening, avoid fruit before bedtime. Always choose whole fruit over fruit juices in order to keep your blood sugar stable. Replace your go-to snacks with fresh fruit to ward off hunger and cut calories.
