Eating fruit in the evening can be part of a balanced and healthy diet, says the expert
Eating fruit is widely recognized as a healthy practice, but there is often a debate when it comes to eating fruit at night. Is it harmful? Or could it actually be beneficial? Integrative health physician Francisco Saracuza offers some interesting answers that debunk popular beliefs and promote healthy, balanced eating habits.
Fruits are a rich source of vitamins, minerals, fiber, and antioxidants, which are essential for good health. They help strengthen the immune system, improve digestion, and reduce the risk of chronic diseases. According to the World Health Organization (WHO), an adequate intake of fruits is essential for a balanced diet.
Fruit at Night: Myths and Facts
“One of the most common myths is that eating fruit at night can cause weight gain. However, weight gain is more related to the daily caloric balance than to the specific time of fruit consumption. Studies indicate that the human body digests and processes food effectively at any time of the day, as long as moderation and caloric balance are maintained,” says the doctor.
Nighttime metabolism
The human body does not “shut down” at night. Although your basal metabolism may slow down during sleep, it continues to function, processing nutrients and maintaining essential bodily functions.
“Easily digestible fruits don’t burden the digestive system and can be a healthy choice for a light evening snack,” she says.
The best fruits to eat in the evening
• kiwi: Rich in serotonin and antioxidants, kiwi can improve sleep quality. A study published in the Asia Pacific Journal of Clinical Nutrition found that consuming kiwi before bed can increase sleep duration and efficiency.
• Banana: A source of magnesium and tryptophan, bananas help relax muscles and induce sleep. These nutrients are precursors to melatonin and serotonin, hormones that regulate the sleep cycle.
• Cherry: Tart cherries contain natural melatonin, a hormone that helps regulate the sleep-wake cycle. Research published in the Journal of Medicinal Food suggests that tart cherry juice may improve sleep in adults.
• Waste: Low in the glycemic index and rich in fiber, apples promote a feeling of satiety without causing blood sugar spikes, ideal for a late-night snack.
• Pear: Pears are hydrating and rich in fiber, which aids digestion and gives a feeling of satiety.
Caution and moderation
Some fruits, due to their natural sugar or acid content, may be less suitable for evening consumption in large quantities:
• Pineapple: Its acidity can cause gastric disturbances in some people.
• Mango and grapes: While delicious, they are higher in natural sugars, which can affect glycemic control for those monitoring their sugar intake.
• Watermelon: The high water content can lead to frequent trips to the bathroom during the night.
• Citrus fruits: May cause heartburn or reflux in sensitive individuals.
Tips for a balanced consumption
• Choose low glycemic index fruits: This helps keep blood sugar levels stable.
• Pay attention to portion sizes: Moderation is essential to avoid caloric excess.
• Listen to your body: Every body reacts differently; Observe how you feel after consuming different fruits.
“Eating fruit at night can be part of a balanced and healthy diet. The key is to choose the right fruits and consume them in moderation. Fruit offers a nutritious alternative to processed snacks, helping to promote health and well-being. As always, it is important to consider your individual needs and consult a healthcare professional for personalized guidance,” concludes Francisco Saracuza.
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Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
