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Is it advisable to consume fruit in the evening?
Table of Contents
1. Composition of nutrients in fruits
Foods derived from plants, including fruits, are primarily a carbohydrate of essential vitamins, minerals, dietary fiber, including pectins, and phytochemicals that have a beneficial effect on the body. Fruits also contain simple sugars such as glucose, fructose or sucrose. These are sugars that are naturally present in fruits and should not be feared, as long as two apples are consumed during the day, but they contain an adequate amount of fruit and do not exceed the daily energy requirement. Regular consumption of the recommended amount of fruit is very important, as it reduces the risk of heart disease and cancer, among other things. Most of the available fruits have an average calorie content. These low-calorie fruits (less than 40 kcal/100 g) include strawberries, blackberries, peaches, and some citrus fruits (lemons, grapefruits). The rest of the fruits provide no more than 100 kcal/100 g, usually about 50–60 kcal/100 g. However, there are exceptions such as bananas, avocados, dates, and grapes, which can contain up to 170 kcal in 100 g. A recommended serving is about 80–100 g of fruit. A serving of fruit can include, for example, a half medium apple, a medium pear, a small banana, a half orange, two tangerines, a half cup of strawberries, raspberries, or blueberries.2. Fruit consumption depending on the time of day
According to the principles of healthy eating, the last meal should be consumed no later than two to three hours before bedtime. This is due to the fact that in the evening, our physical and mental activity is significantly lower than during the day, so, for example, a large amount of simple sugars from increased amounts of fruit are consumed much slower. As a result, sugars can ferment in our meals and lead to unpleasant illnesses such as breathing or gas. However, we can counteract this by controlling the amount of fruit we eat at night, and also by ensuring that our diet is adequately balanced – in addition to carbohydrates, it should also contain protein and fat. The protein and fat content will help to lower the glycemic index of the meal and slow down the rate of sugar absorption. It is best to consume fruits during the day, in appropriate portions spread out between meals. If we are healthy and physically active, we can allow ourselves to eat a portion of fruit at any time of the day. However, if our level of physical activity is low, overconsumption of fruit in the evening, and not only, can lead to the accumulation of unwanted fat tissue. In the case of people suffering from diabetes and certain gastrointestinal diseases, such as irritable bowel syndrome, ulcers, or reflux disease, consuming fruit in the evening is not recommended. However, this does not mean that these people should completely give up fruit. People with, for example, type 2 diabetes should control the daily portion of fruit in their diet, the type of fruit, and the time of day they consume it.3. Consuming fruits while losing weight
It's likely that everyone who has ever followed a reduction diet has encountered the opinion that they shouldn't eat fruits, or the opposite view, that they can eat fruits without restrictions. So, what does it look like in practice? People who follow a low-energy diet should also ensure that they get the right amount of fruits in their diet. They provide a lot of valuable ingredients, so their presence is desirable. However, it's important to remember not to overindulge in their consumption, as even though they are rich in vitamins, they also contain a lot of simple sugars. Too high a supply of sugars can lead to an increase in body fat. Let's pay attention to fruits with a low glycemic index, such as berries and apples, as they do not cause a sudden increase in insulin levels and its subsequent drop. Furthermore, fruits, especially fresh ones, are an excellent alternative to sweet snacks, such as cookies or chocolate bars. The fiber contained in fruits quickly provides a feeling of fullness, so consuming them, for example, before a meal, will help to consume a smaller portion. Therefore, it's important to control the amount of fruits in the diet, especially those with a higher glycemic index. In such cases, the best solution is to include fruits in the daily food intake, thereby avoiding overconsumption. It is also important to follow the rule that there should be more vegetables than fruits in the daily diet.
