When is the best time to eat fruit?
Fruit is best eaten in the morning, for the first or second breakfast. If you want to eat fruit after dessert, wait a few hours, forget about eating the fruit in the late afternoon and in the evening – this time your body slows down your metabolism and simple sugars delivered before bedtime they will be consumed, only stored in adipose tissue.
Nutritionists recommend that fruits and vegetables account for up to half of what we eat every day, but pay attention to 3 servings of vegetables with only one portion of fruit. Why the restriction?
Why this limitation? After all, fruits consist mainly of water, have little protein and trace amount of fats (except avocado), but a lot of valuable fiber, lots of vitamins and minerals, but also abound in simple sugar – fructose. the amount of fiber in the fruit is not balanced, the sugar is absorbed quickly, the level of insulin involved in this process first increases quickly and then decreases, which causes a hunger attack. The IG the lower the fruit, the longer its digestion time and the less calories it accumulates in the form of adipose tissue.To not fat, it is worth choosing fruit with a low GI and stick to the recommendations as to the number – no more than 2 portions daily.
It will be useful to you
Fruits with low glycemic index black currant, gooseberry (15), cherries (20), cherries, raspberries, strawberries, blueberries, strawberries, grapefruit (25), pears, apricots, mandarins (30), plums, oranges, apples, peaches ( 35).
Fruit with a high glycemic index of fresh pineapples, grapes (45), mango (50), blueberries (55), ripe bananas, melons (60), dates (70), watermelons (75).
The fruits are perfect for a morning start
The fact that fruits are a source of easily digestible simple sugars becomes an advantage when we eat them in the first half of the day, providing a quick dose of energy that stimulates the brain to work and increases its efficiency. second breakfast, in the morning the metabolic rate is intense, and the digestive enzymes are the most active, so the energy supplied with the fruit will be consumed by the afternoon.The dieticians recommend eating fruit in combination with muesli or yoghurt to make the meal more satiating. solo fruit between meals, because sudden fluctuation of glucose (up, then down) causes an increase in appetite and poses the risk of snacking in. Forget about eating fruits late in the evening and in the evening – at this time the body slows down its metabolism, preparing to rest, so the simple sugars delivered before bedtime do not stayused, only stored in adipose tissue.
Fruit is best eaten before a meal
Fruits are moved from the stomach to the intestines after 20-30 minutes, where the proper digestion process takes place. Meat, fats, legumes and cereal need much more time for the stomach to cope with their pre-treatment. for dessert, for example after dinner, a meal previously eaten in the stomach, blocking their movement to the duodenum and making them ferment, resulting in flatulence and gases, and the valuable ingredients contained in the fruit will not be properly digested and absorbed. Therefore, if you want to eat fruit after a meal, let’s wait for an hour or two, when we ate vegetables three in the case of a meatless dish with a lot of fat and four – after a meat meal.
Good connections – what is the best way to eat fruits?
The fruits are worth combining with products that do not impair their digestion, but avoid the rapid increase in the level of glucose in the blood with yogurt, kefir, cereals, nuts, cottage cheese.You can add them to the porridge on skim milk, served in salads and salads.For a salad, smoothie or juice, choose fruits, combining sweet and sour, avoid sweet-sweet connections, because they increase the acidity of the body.In addition, the taste buds are quickly saturated and we feel only a bland dominant flavor.Attention, the fruit served with whipped cream, ice cream, sprinkled with sugar or chocolate is a caloric bomb!
Juice instead of fruit
Instead of one portion of fruit you can drink a glass of juice – preferably freshly squeezed in a juicer (this device allows you to keep more fiber contained in the fruit particles than when you squeeze the juice in an ordinary juicer.) Selecting the ready juice from the carton, read the composition and make sure it’s not a fruity drink.Posted on: November 12, 2018