Everyone knows that eating fruit is good for your health, but different times of day have different effects when it comes to eating fruit. Many people have doubts about when to eat fruit, whether it should be before or after meals. Is it easy to gain weight if you eat fruit at night? This time, we have invited nutritionist Huang Yancheng to debunk the myths about eating fruit and recommend a “fruit timing chart” so that you can eat fruit without any mistakes!
Eating Fruit Myth 1: Should fruit be eaten before or after a meal?
Eat fruit before meals: Fruits are rich in dietary fiber, which absorbs water during the digestion process and expands to a larger volume, increasing the volume and weight of food in the stomach. It also helps to slow down gastric emptying, prolonging the time food stays in the stomach, increasing the feeling of fullness, and helping to suppress appetite.
Eating fruit after a meal: can increase fiber intake, help promote intestinal health, aid digestion, and maintain normal digestive function. It can also serve as a dessert, satisfying cravings and increasing satisfaction. In addition, it can enhance the absorption of fat-soluble vitamins such as vitamin A.
In general, you can choose to eat fruit before or after meals according to your personal habits or physical condition. The most important thing is to maintain a balanced diet and consume enough fruit.
Eating Fruit Myth 2: When Should You Eat Fruit?
After a night of sleep, eating fruit on an empty stomach can help the body absorb fructose more effectively, quickly replenishing energy and preparing for the new day. However, people with diabetes should be cautious as eating fruit on an empty stomach may cause a spike in blood sugar levels. It is recommended to eat fruit between lunch and dinner, as the time between these two meals is longer and it is easier to feel hungry during the afternoon tea period, increasing the chance of snacking. Eating fruit at this time not only increases the feeling of fullness but also reduces the opportunity to snack on unhealthy snacks.
Eating Fruit Myths 3: What Fruits Should You Eat Before and After Meals, According to Nutritionists?
It is recommended to choose high-fiber fruits with a high satiety level before meals, and avoid eating excessive amounts of fruits such as apples and bananas due to excessive hunger. After meals, it is recommended to eat blueberries, mangoes, and papayas, which contain vitamin A and can increase the absorption rate when mixed with fats in food. These fruits also help with digestion, promote food breakdown and absorption.
Eating Fruit Myth 4: Does eating fruit at night make you gain weight?
Actually, eating fruit at night does not cause weight gain. Obesity is related to overall calorie intake, not eating time. It is recommended to eat at least 2 hours before bedtime to allow the digestive system enough time to digest and avoid acid reflux.
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Eating Fruit Myth 5: Can Drinking Juice Replace Eating Fruit?
The flesh of many fruits is rich in vitamins, fiber, and other nutrients. During the juicing process, the water-soluble vitamin C in the fruit can be destroyed due to the heat generated during agitation. Additionally, the pulp in the juice is usually filtered out, causing a loss of nutrients and fiber. Furthermore, a cup of juice requires at least 2-3 fruits, significantly increasing the amount of fruit sugar in the juice, which may increase the risk of obesity or diabetes if consumed regularly.
Myth of Eating Fresh Fruits 6: Does the Nutrient Content Decrease After Cutting Fruits?
Water-soluble vitamin C in fruits is easily lost due to factors such as oxygen and light. When fruits are cut open, these vitamins are exposed to the air and easily come into contact with oxygen, leading to oxidation and a decrease in nutritional value. However, even if fruits are cut open, the fiber in the fruit remains in the flesh, so most of the nutritional value can still be preserved. Additionally, it is also recommended to consume the fruit as soon as possible after cutting it open to avoid the growth of bacteria and prevent gastrointestinal discomfort.
Eating Fruit Myth 7: Can all fruits be eaten on an empty stomach?
You can eat fruit on an empty stomach, but it is recommended that individuals with weaker digestive systems choose fruits that are less stimulating and more gentle, such as apples and blueberries, to avoid any discomfort in the stomach.
Nutritionist recommended “Fruit Schedule”
| 飯前 | 建議選擇刺激性較低、較溫和的水果如蘋果、藍莓；或選擇高纖維，提高飽肚感的水果如香蕉、梨、番石榴。 |
| 飯間 | 可選擇高纖維的水果如西瓜、香蕉、士多啤梨，增加飽肚感，而且西瓜水份較高，有助補充水份。 |
| 飯後 | 可選擇促進消化的水果如橙、番石榴、奇異果，而且這些水果含大量維他命 C，可增加鐵質吸收。 |
Learn more: Joey Wong – Accredited Nutritionist (Hong Kong Nutritionist Association)
“Katspirit Nutrition Center” nutritionist, specializes in listening and understanding the feelings of customers, designing delicious and diverse menus suitable for customers, and integrating menus into life.
