The most common Question we oftenly asked, What is the Best Time to Eat Fruits? OR Can We Eat Fruits After Lunch or Dinner? OR Which fruits are suitable to eat before and after meals?
The benefits of the 4 periods of the fruit schedule are very different
Taiwan is known as the kingdom of fruits. Fruits with high nutritional value are available all year round. In addition, the public is easy to obtain and can be used as an important source of nutrients in daily life.
As a Health Nurtritionist, I am often asked how to eat fruit? Should it be eaten before or after meals? What is the Best Time to Eat Fruits? In fact, eating at different times has different benefits. For example, eating apples and dragon fruit before meals can help increase satiety, and eating more papaya and pineapples after meals can help digestion. Everyone chooses according to their own needs.
Fruits are rich in fructose, eating too much will still make you fat!
Fruits are rich in vitamin C, carotene, dietary fiber, etc., which have the effects of anti-oxidation, promote body metabolism, and enhance resistance. However, most of the modern people eat out, often forget to eat fruit, and some people eat too much at one time. Or think that drinking fruit juice means supplementing fruit, and all kinds of wrong habits increase the metabolic burden of the liver.
Although fruits contain daily nutrients, the consumption should still be controlled. Be careful one bite after another. Unconsciously ingesting excess fructose will cause the liver to synthesize more lipids during digestion and metabolism, and will also cause triglycerides in the blood to rise. Therefore, I would recommend a moderate distribution of fruit and meals. (Editor's recommendation: Eat a vegetarian diet and eat fruits, blood lipids are still soaring! National Taiwan University physicians teach you to lower cholesterol)
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1. Fruit Timeline! When is the Best time to Eat Fruits?
I often encounter customers asking whether it is better to eat fruit before meals or after meals? In fact, there is no unified time to eat the best fruit, but eating it at different times will bring different effects. Listed below are the different benefits of eating fruit at four time points:
a. Eat before meals:
Eating fruit before meals can increase satiety and help reduce the intake of meals. The body can also fully absorb vitamin C and plant iron, which is suitable for weight loss groups. The fruit types can choose apple, dragon fruit, and guava.
b. After meals:
Eating fruit after meals can help digestion, promote food decomposition and absorption, and reduce the burden on the gastrointestinal tract. It is recommended to choose papaya, pineapple, and kiwi fruit rich in digestive enzymes.
It is worth noting that if you have eaten a full meal, if you don’t pay attention to the amount of fruit after eating, eating too much will make your stomach uncomfortable and easily increase your blood sugar. You should control the amount of fruit after a meal to 1 (about the size of a fist). ).
What fruit should I choose when snacking or before going to bed? On the next page, the doctor shared that there are other kinds of bananas that can be eaten!
c. Eat between meals:
In addition of Best Time to Eat Fruits, eating before meals increases satiety and after meals help digestion, it is also recommended to take fruit between meals, because it is easy to be greedy and hungry during afternoon tea. At this time, eating fruit can replace snacks and snacks, reducing extra opportunity for caloric intake.
d. Eat before bed:
If you want to eat before going to bed, you need to choose the type of fruit carefully and control the amount. You can choose strawberries, which contain magnesium, which can help relax and improve sleep; or bananas, which contain potassium ions, which are suitable for people who usually sleep cramps.
In order to avoid "gastroesophageal reflux" caused by eating fruit before going to bed, it is recommended to eat 1-2 hours before going to bed. In addition, high-calorie durian and avocado should be avoided, because high sugar content will increase the burden on the stomach and may cause obesity. (Editor's recommendation: not only dessert coffee, 9 kinds of food be careful of gastroesophageal reflux by yourself!)
When should fruit be eaten or Best Time to Eat Fruits? In conclusion, it can be done at different time points. You can choose according to your own needs. Whether you want to help digestion or nutrient absorption, everyone may have different answers.
The amount of fruit matches the meal! A serving is about the size of a fist
Regardless of whether you eat it before or after a meal, the amount of fruit and the main meal should be calculated together, so that you can eat happily and healthily. It is recommended to eat at least 2-3 servings of fruits a day, and diversify 2-3 kinds of fruits to match. If you choose fruits with higher sugar content, you can eat less.
2. How much of Fruit is an appropriate amount?
In addition of Best Time to Eat Fruits, quantity of Fruits is also important. It is about the size of a fist. According to the recommendation of the National Health Administration, each serving of fruit contains about 15 grams of carbohydrates and 60 calories, which is approximately equivalent to 1 willow tin = 1 small Fuji apple = 1/4 cantaloupe = 1/3 Papaya = 1 small banana = 9 cherries = 2 dates = 2 lotus mist.
Patients with chronic diseases should pay attention to picking fruits! Choose the right type from the GI value
In addition, when choosing what fruit to eat, you can use the glycemic index (GI value) as a reference. Fruits with higher GI values are likely to increase blood sugar after eating. Diabetics should pay attention to them; while low-GI fruits have more water-soluble fiber, It can slow down gastric emptying, increase satiety, and keep blood sugar stable.
High GI Fruits: Watermelon, Durian, Lychee, Longan, Cantaloupe
Low GI fruits: tomatoes, guava, grapes, grapefruit, cherries, oranges, pears, apples
a. Chronic Diseases: It is also an important knowledge for patients with chronic diseases to pick fruits, because different types of fruits have different nutritional values. Eat correctly to stabilize blood sugar can only be achieved when Best Time to Eat Fruits is followed, and be careful to eat the wrong ones.
High cholesterol and kidney disease also have suggestions for picking fruits!
b. Diabetics: It is recommended to eat less fruits with high GI value, which can easily make blood sugar soar all of a sudden. You can choose more fruits with low GI value, such as: apples, oranges, kiwi, tomatoes, and starfruit are all good choices.
c. People with high cholesterol: Avoid eating durian, avocado, and coconut. These are high-fat fruits that are not suitable for consumption. Eat more fruits with water-soluble fiber, which can help to expel bad cholesterol, such as apples, oranges, pears, etc.
d. People with high blood pressure: Sodium is the culprit of high blood pressure. These patients need to control their sodium intake. Foods high in potassium can help expel sodium, such as: kiwi fruit, bananas, guava, longan, and coconut are all good choices.
e. People with chronic kidney disease: People with poor kidney function will have problems excreting potassium, so choose fruits with low potassium, such as apples, pears, and grapefruit. In addition, people with kidney disease cannot eat "starfruit", because starfruit contains a substance that affects nerve conduction, and the kidneys cannot metabolize it, which can easily cause coma.
Eating fruit is healthier than "drinking juice"!
If people want to get the benefits of fruit, it is recommended to eat it directly and avoid drinking juice alone, because juice usually has the peel and filter residue removed, and the nutritional value is greatly deducted, and the digestive enzymes in saliva can only be secreted after actual chewing.
In addition, fruit juice is liquid, which will quickly reach the stomach and stimulate stomach acid. Instead, it can be slowly decomposed into the stomach and intestines. Therefore, it is recommended to eat fruit if you can eat it, instead of relying on fruit juice for nutrition.
Fruit is an indispensable source of nutrition. Choosing the right amount and time to eat fruit can greatly increase the benefits of fruit. Keeping the correct concept of fruit is not afraid of eating fruit and getting fatter!
People eat fruit to have dinner. Is it okay to eat fruit right after a meal?
I would not say the same about fruit. Fruits should also not be
eaten with food. Fruits are sweet and provide a certain amount of calories. The
main thing is to increase the acidity of the stomach, so there is a digestive
side. But it is useless to eat fruits and vegetables together. Use as often as
possible. If you want to lose weight and prevent weight gain, it is better to
eat lightly in the evening.
People
often eat fruts as dinner because they want to lose weight. Can you give me
some advice on dieting?
Diet is not
just about reducing food. Everyone needs to be balanced and able to get all the
nutrients they need throughout the day. In general, diet should be a habit. It
is wrong to brush up on dinner. If you learn to eat a balanced diet, you will
not go hungry in the evening. If you don't eat flour because you are fat, if
you don't eat rice because it is bad, you are losing your balance. All you need
to know is whether you should eat baked goods or cereals in the morning or in
the evening. Lately, protein-rich diets have become very popular. It's the
French diet, the Japanese diet. They are not really good for health.
Not using any type of grain means
that you don't get any energy from outside, you just use the energy you have
stored before. Taking just one vitamin a day can be very harmful to our liver
and brain. It is very bad to keep such a diet for a long time. People are too
extreme. There is a lot of talk about losing weight. When I lose weight, as I
said, if you eat a well-balanced diet and keep your general immune system and
eating habits healthy, you can lose the unwanted excess weight you want.
Suddenly, the wind blows like a storm.
There is a growing process of
self-deprecation and distress, which restricts the intake of essential
vitamins. When a person can lose weight and eat a healthy, balanced diet,
everything will be fine. Besides selecting Best Time to Eat Fruits, instead of trying different diets, focus on your habit
of drinking tea in the morning, eating a balanced diet during the day, eating
lightly in the evening, drinking at least two liters of water a day, eating at
least one fruit a day, and minimizing salt intake. You need to exercise. That's
what a lifestyle looks like. It's a lot of joking to try to live right for two
weeks and then go back to the wrong life. Instead, divert your thinking to good
things in life. Instead, don't bother banning any food
Why can't fruit be the main meal?
1. Fruits cannot be used as a staple food, because whole grain staple foods can provide more vitamin B complex.
Most
fruits do not contain vitamin B1, but Taiwanese people's vitamin B1 mainly
comes from the staple food of whole grains (refined white rice noodles are
less). The function of vitamin B group is to help sugar, fat and protein
replace blood into the energy needed by the body; if vitamin B is deficient, it
will cause metabolic problems, make it difficult to lose weight, and even cause
dermatitis or nervous system diseases.
2. Nutrients in fruits are relatively simple, which can easily lead to malnutrition
The
trace elements in fruits are relatively simple, mainly carbohydrates and
water-soluble vitamins and other minerals, which are not enough to supplement
the needs of the human body. If you only ingest fruits for a long time, it will
lead to malnutrition. Therefore, in addition to eating fruits, nutrients such
as fat and protein are also needed, especially high-quality protein, which can
promote fat burning and help lose weight.
3.
Although fruit is low in calories but high in sugar, eating more will still
make you fat
Fruits
mainly contain fructose, cellulose, starch and other carbohydrates as well as
vitamins and minerals. Compared with pork, beef, eggs, etc., fruits have lower
calories, but because they are sweet and delicious, they are easy to eat more,
and the result is still the same intake. heat.
In
addition, some fruits, such as: the sugar content of bananas is 21%, the
calories of two bananas are equal to a large bowl of rice, while the sugar
content of apples is about 14%, eating one is also equal to half a bowl of
rice. Therefore, the intake of fruits should be moderate, and the final intake
of calories and sugar will still exceed the standard.
4. Fruit contains cellulose and is easy to digest, but it will stimulate appetite
Because
fruits contain cellulose and fructose, which are easily digested and absorbed,
the feeling of fullness is not strong but stimulates appetite. It usually prompts
people to eat more fruits, or want to eat other delicacies due to hunger, but
leads to excessive intake of calories, which are converted into fat
accumulation in the body.
5.
Taking fruit as the main meal is difficult to sustain, it will reduce metabolism,
and it is easy to regain weight
It may
be possible to eat fruit for several consecutive meals, and lose some weight
because of not eating fat and protein, but the weight lost may be water and
muscle. Moreover, the human body is actually hungry in this case, and may When
you can't bear it, eat more food. In addition, it will also reduce the basal
metabolic rate, so that the energy stored in the body can maintain body
temperature, breathing, and heartbeat, so that it cannot burn fat, and it is easy
to lose weight and regain weight.
6. Eating only fruit may trigger diabetes or memory loss
Just
fruit, it is easy to cause insufficient carbohydrate intake, resulting in too
little insulin secretion, so that blood sugar rises, which may lead to diabetes
in severe cases; in addition, insufficient carbohydrate intake may also cause
memory loss.
How to
eat fruit to help lose weight?
You
can eat fruit meals 1-2 times a week to help the body detoxify; and you need to
maintain a normal balanced diet. Even if you want to lose weight, you should
eat the right amount of staple food to maintain the body's basic metabolism. It
is recommended to eat small meals frequently, or after 6 pm, if there is no
mental or physical activity, just drink water and stop eating to achieve the
goal of weight loss.
Recommendations
1. Physicians and nutritionists both say that eating fruit at any time is fine, but nutritionists generally recommend that Best Time to Eat Fruits should always be preferred, However, you eat it between meals to relieve hunger by supplementing healthy and nutritious fruits.
2. Instead of caring about the timing of eating fruit, you should pay more attention to controlling food intake. The general recommended daily intake is 2 servings, which is equivalent to 2 bowls or the size of 2 fists.
3. Symptoms such as flatulence, pantothenic acid, and constipation may be caused by "eating too much", not "eating fruit".
Nutrients contained in some fruits can actually help digestion after a full meal, such as papaya enzymes and pineapple enzymes. The dietary fiber contained in the fruit can help defecation, and it is even less likely to cause constipation due to eating fruit.
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