Is it Appropriate to Consume Fruit During Evening Hours?

Foods of plant origin, including fruits, are primarily a treasure trove of essential vitamins, minerals, dietary fiber including pectins, as well as phyto-chemicals that have a positive influence on the body. Fruits also contain simple sugars such as glucose, fructose or sucrose. These sugars are naturally present in fruits and should not be feared, as long as two apples are consumed per 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 particularly important, as it reduces the risk of heart disease and cancer, among other things. Most of the available fruits have an average calorie content. The 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, it should be noted that there are exceptions such as bananas, avocados, dates, and grapes, which can contain up to 170 kcal in 100 g. The 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.

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 lower physical and mental activity in the evening, which results in a slower consumption of a large amount of simple sugars that come from an increased amount of fruit. This can lead to the fermentation of sugars in our digestive tract, causing unpleasant discomforts such as bloating or gas. We can counteract this by controlling the amount of fruit we eat at night and ensuring that our diet is adequately balanced, including proteins and fats alongside carbohydrates. Proteins and fats 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, excessive consumption of fruit in the evening 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.

Anyone who has ever followed a reduction diet has likely encountered the opinion that they shouldn't eat fruits, or the opposite view, that they can eat fruits without restrictions. Why is there so much confusion about fruit consumption during weight loss? People who follow a low-energy diet should also ensure that they get the right amount of fruits in their diet, as they provide many valuable nutrients. 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. 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.