Regrettably, there is a good deal of misinformation about nourishment circulating on the internet.
One common issue is the very best time to eat fruit.
You can find claims concerning when and how you should eat fruit, and who should avoid it completely.
Listed below are the top five myths about the ideal time to eat fruit, along with the truth.
Myth 1: Always Eat Fruit in an Empty Stomach
This is one of the most common myths regarding when to consume fruit.
It’s been popularized through websites and email chains, and appears to have originated from a chef in Singapore.
The myth claims that eating fruit with meals slows digestion and causes food to sit down in your gut and ferment or rot. This myth also claims that eating fruit meals is what causes gasoline, distress and a range of other unrelated symptoms.
While it’s true that the fiber can slow the discharge of food in the stomach, the remainder of these promises are untrue.
Though fruit could cause your stomach to empty more slowly, it does not cause food to sit down in your gut permanently.
While this change in speed is significant, it is by no means slowing down digestion enough to cause food to spoil at the stomach.
Furthermore, slowing the emptying of your stomach is a good thing. It can help you feel full for longer, which could help you eat fewer calories in the long run.
But if fruit did cause food to sit on your gut for significantly more than normal, your gut is particularly designed to avoid the development of bacteria, which is exactly what causes fermentation and rotting.
When food reaches the stomach, it is combined with stomach acid, which has an extremely low pH of about one or two. Your stomach contents become so acidic that most microorganisms can’t grow.
Season 2: Eating Fruit Before or After a Meal Reduce Its Nutrient Value
This portion of digestion occurs partially to help kill bacteria in your own food and prevent microbial growth.
As for the remainder of those promises, saying that eating fruit with meals is the cause of bloating, diarrhea and distress is equally misleading.
There’s also no scientific support behind the concept that eating fruit on an empty stomach could impact longevity, fatigue or dark circles under the eyes.
This myth appears to be a extension of fantasy number 1.
It asserts in the event that you eat fruit directly before or after a meal, then the nutrients will somehow be lost.
However, this is not at all true. The human body has evolved over time to be as effective as possible in regards to extracting nutrients from food.
In fact, studies have revealed that your intestines have the ability to consume twice as many nutrients as the average person consumes in one day.
This enormous absorptive area signifies that obtaining the nutrients from fruit (and also the rest of your meal) is simple work to your digestive tract, irrespective of whether you eat fruit on an empty stomach or with a meal.
Myth 3: If You Have DiabetesYou Should Eat Fruit 1–2 Hours Before or After Foods
The notion is that people with diabetes frequently have digestive problems, and eating fruit separately from meals somehow improves digestion.
Sadly, this is rather bad information for most people who suffer diabetes.
There’s no scientific evidence supporting the concept that eating fruit separately from a meal improves digestion.
The sole difference it may make is the glucose contained in fruit can enter the blood faster, which is exactly what a individual who has diabetes should try and prevent.
As opposed to eating fruit separately, eating it with a meal or as a bite paired using a food high in protein, fat or fiber is a much better choice for those with diabetes.
This is because fiber, protein and fat can cause your belly to release food into the small intestine more slowly.
The advantage of the for someone with diabetes is that a smaller quantity of sugar is consumed at a time, causing a smaller rise in blood sugar levels overall.
For example, various studies have shown that just 7.5 grams of soluble fiber — which is found in fruit can reduce the increase in blood sugar after a meal by 25%.
However, it is true that some people with diabetes develop digestive problems.
The most frequent issue is called gastroparesis. It occurs when the stomach empties slower than normal or not at all.
Although dietary changes can assist with gastroparesis, eating fruit on an empty stomach isn’t among them.
Myth 4: The Best Time of Day to Eat Fruit Is the Afternoon
There’s absolutely no real logic behind this idea, and there is also no evidence to support it.
It is claimed that your metabolism slows down in the day and eating a food that’s high in sugar, like fruit, raises your blood sugar levels and”wakes up” your digestive tract.
The truth is that any carb-containing food will temporarily improve your blood sugar while sugar is being absorbed, regardless of the period of day.
However, aside from providing your body with energy and other nutrients, it has no particular benefit.
There is not any need to”wake up” your digestive system, as it’s always ready to leap into action the moment that food touches your tongue, no matter the time of day.
And while eating a meal high in carbs might temporarily cause your body to utilize carbs as fuel, it does not alter the overall speed of your metabolism.
Interestingly, myth number five directly contradicts myth amount 4, asserting that you should avoid fruit following 2 p.m.
It seems that this rule originated within this”17-Day Diet.”
Myth 5: You Should Not Eat Fruit Once 2:00 in the Afternoon
The concept is that eating fruit (or some other carbs) following 2 p.m. increases your blood sugar, that your body doesn’t have time to stabilize before bed, leading to weight gain.
But, there is absolutely no reason to worry that fruit can cause elevated blood sugar in the day.
As mentioned before, any carb-containing food will increase your blood sugar as the glucose has been consumed. However, there isn’t any proof that your blood glucose will be increased more following 2 liter than any other time of day.
And although your carb tolerance may fluctuate throughout the day, these changes are minor and don’t change your overall metabolic rate.
There is no reason to worry that eating fruit in the afternoon will cause weight gain.
Your body doesn’t simply switch from burning off calories to keeping them as fat once you go to sleep. Your metabolic rate does tend to reduce as you fall asleep, but you still burn lots of calories to maintain your body functioning.
Many distinct factors determine whether calories are burned for energy or stored as fat, however preventing fruit after a certain time of day isn’t one of these.
There’s also no evidence that avoiding fruit in the day affects weight.
But there is overwhelming evidence that individuals who consume lots of vegetables and fruits throughout the day often weigh less and are less inclined to gain weight.
For example, 1 review of 17 studies found the individuals who had the highest intakes of fruit had up to a 17% reduction in the risk of obesity.
When it comes to weight loss, eating plenty of vegetables and fruits is one of the best things you can do. It is a great way to get the nourishment you need, all while filling up on healthful, low-carb meals.
What’s more, if you’re preventing fruit in the day and before bed, then you are removing a healthy, whole-food alternative for a snack or dessert.
Is There a Best Time to Eat Fruit?
The fact remains that any time of the day is a great time to consume fruit.
There is no evidence which you need to avoid fruit in the day or about foods.
Fruits are healthful, nutritious and weight loss friendly foods which could be eaten throughout the day.
That being said, there are a couple of cases when the time of your fruit intake could make a difference.
If You Would like to Shed Weight
On account of the fiber in fruit, eating it can help you feel full for longer. This may cause you to consume fewer calories and may even help you lose weight.
But, eating fruit or before a meal may increase this impact. It could let you eat less of another, higher-calorie food on your plate.
As stated earlier, eating fruit with a different food may make a difference to someone with diabetes.
Pairing fruit with another food or meal that is high in protein, fat or fiber may create the sugar to go into the small intestine more gradually.
This could result in a smaller increase in blood sugar, compared to eating fruit .
If You Have Gestational Diabetes.
Gestational diabetes is when a female develops diabetes during pregnancy. For these women, the shift in hormones during pregnancy triggers a carbohydrate intolerance.
Like for those with type 2 diabetes, eating fruit with a meal is probably a fantastic selection.
However, in case you have trouble controlling your blood sugar, preventing fruit in the morning might help.
This can be when pregnancy hormones are the greatest, and various studies have revealed that this is frequently when carbohydrate intolerance is the most acute in gestational diabetes.
Take Home Message
Fruit is full of nourishment and an important part of a wholesome diet.
Myths claiming there’s a best or worst time to eat fruit are unfounded and untrue. In truth, these made-up rules simply spread misinformation and confusion.
Regardless of the time of day, eating fruit is a pleasant, delicious and weight loss friendly way to get plenty of healthy nutrients to your body.