29/01/2025
Eating fruits before meal or after meal,which is the best?find out👇👇👇🥰
Eating fruit before or after a meal can have health benefits. Eating fruit before a meal can help with digestion, reduce calorie intake, and help you feel full. Eating fruit after a meal can help minimize damage from free radicals.
🥰Now to the benefits of eating fruit before a meal😋
🥰Digestion
Fruits contain fiber and enzymes that help prepare your digestive system for a meal.
🥰🥰Reduced calorie intake
The fiber in fruit slows down digestion, which can help you eat less during a meal.
🥰🥰🥰Reduced glycemic index
The fiber in fruit reduces the absorption of simple sugars, which can help reduce the glycemic index of foods.
🥰🥰🥰🥰Better nutrient absorption
The fiber and enzymes in fruit help your body absorb nutrients from your meal.
🥰🥰🥰🥰🥰Reduced risk of overeating
Eating fruit before a meal can help you feel full and eat less.
♥️Then the benefits of eating fruit after a meal👇
🥰Reduced free radical damage: Eating antioxidant-rich fruits after a meal can help minimize damage from free radicals.
👇👇👇👇😍Come with me, let's see some myths
Myths claiming there’s a best or worst time to eat fruit are unfounded. Eating fruit is a delicious and healthy way to add nutrients to your body, regardless of the time of day you consume it.
🥰Myth 1: Always eat fruit on an empty stomach
This is one of the most prevalent myths regarding when to eat fruit.
✍️The myth claims that eating fruit with meals slows digestion and causes food to sit in your stomach and ferment or rot.
✍️It also claims that eating fruit with meals causes gas, discomfort, and a range of other unrelated symptoms.
✍️While the fiber in fruit can slow the release of food from your stomach, the rest of these claims are false.
✍️Fruit can cause your stomach to empty more slowly, but it does not cause food to sit in your stomach indefinitely.
✍️One study found that participants who consumed gelled pectin, a type of fiber in fruit, had a slower stomach emptying rate of around 82 minutes, compared with around 70 minutes in those who did not eat pectin.
✍️While this change in speed is notable, it’s by no means slowing digestion down enough to cause food to spoil in the stomach.
✍️Additionally, slowing the emptying of your stomach is generally a good thing. It may help you feel full for longer.
✍️Still, even if fruit did cause food to sit in your stomach for significantly longer than usual, your stomach is specifically designed to prevent the growth of bacteria, which is what causes fermentation and rotting.
✍️When food reaches the stomach, it’s mixed with stomach acid, which has a very low pH of about one or two. Your stomach contents become so acidic that most microorganisms cannot grow.
✍️This part of digestion occurs partly to help kill bacteria in your food and prevent microbial growth.
✍️As for the rest of these claims, saying that eating fruit with meals is the cause of bloating, diarrhea, and discomfort is equally misleading.
✍️No evidence supports the idea that eating fruit on an empty stomach affects longevity, fatigue, or dark circles under the eyes.
🥰🥰Myth 2: Eating fruit before or after a meal reduces its nutrient value
This myth seems to be an extension of myth number 1. It claims that you need to eat fruit on an empty stomach to gain all of its nutritional benefits.
✍️According to this myth, if you eat fruit right before or after a meal, the nutrients will somehow be lost.
✍️However, this is not true. The human body has evolved to be as efficient as possible when it comes to extracting nutrients from food.
✍️When you eat a meal, your stomach acts as a reservoir, releasing only small amounts at a time so that your intestines can easily digest it
✍️Also, the small intestine is designed to absorb as many nutrients as possible. It’s up to 20 feet (6 meters) in length, with over 320 square feet (30 square meters) of absorptive area.
✍️This huge absorptive area means that getting the nutrients from fruit (and the rest of your meal) is easy work for your digestive system, regardless of whether you eat fruit on an empty stomach or with a meal.
🥰🥰🥰Myth 3: If you have diabetes, you should eat fruit 1–2 hours before or after meals
The idea is that people with diabetes often have digestive problems, and eating fruit separately from meals somehow improves digestion.
✍️👂However, no scientific evidence suggests that eating fruit on its own improves digestion.
✍️The only difference it might make is that the carbs and sugar contained in fruit may enter the bloodstream faster, which is exactly what people with diabetes look to avoid.
✍️Rather than eating fruit separately, try pairing it with a meal or a snack. Eating fruit alongside a food high in protein, fiber, or fat can cause your stomach to release food into the small intestine more slowly.
✍️The benefit of this for someone with diabetes is that a smaller amount of sugar is absorbed at a time, which may lead to a smaller rise in blood sugar levels overall.
✍️For example, studies have shown that just 7.5 grams of soluble fiber — which is found in fruit — can decrease the rise in blood sugar after a meal by 25%.
✍️The type of fruit you eat is also important. For people with diabetes, look for fruits with a low glycemic index, which will raise your blood sugar more slowly. These include most fruits besides melons, pineapple, and dried fruit (9).
✍️Still, some people with diabetes indeed develop digestive problems.
✍️The most common issue is called gastroparesis. It happens when the stomach empties slower than normal or not at all.
✍️Although some dietary changes can help with gastroparesis, eating fruit on an empty stomach is not one of them.
🥰🥰🥰🥰Myth 4: The best time of day to eat fruit is the morning
There’s no logic behind this idea, and there’s also no evidence to support it.
✍️Some online sources claim that eating a food that’s high in sugar, such as fruit, raises your blood sugar levels and “wakes up” your digestive system.👇👇👇👇
✍️In fact, any carb-containing food will temporarily increase your blood sugar while glucose is being absorbed, regardless of the time of day.
✍️However, apart from providing your body with energy and other nutrients, this has no special benefit.
✍️There is no need to “wake up” your digestive system, as it’s always prepared to jump into action the moment that food touches your tongue, no matter what time it is.
✍️And while eating a meal high in carbs might temporarily cause your body to use carbs as fuel, it doesn’t change the overall rate of your metabolism.
👌👂The truth is that fruit is healthy any time of the day.
🥰🥰🥰🥰🥰Myth 5: You shouldn’t eat fruit after 2:00 p.m.
Myth number 5 is similar to myth number 4, claiming that you should avoid fruit after 2 p.m.
👉The idea is that eating fruit (or any carbs) after 2 p.m. raises your blood sugar, which your body does not have time to stabilize before bed, leading to weight gain.
👉However, there’s no reason to believe that fruit will cause high blood sugar in the afternoon.
👂🥰Any carb-containing food will raise your blood sugar as the glucose is being absorbed. Still, there’s no evidence that your blood sugar will be raised more after 2 p.m. than at any other time of the day.
👂And while your carb tolerance may fluctuate throughout the day, these changes are minor and do not change your overall metabolic rate
There’s also no evidence that eating fruit in the afternoon will cause weight gain.
👌Your body does not simply switch from burning calories to storing them as fat when you go to sleep. Your metabolic rate does tend to decrease as you fall asleep, but you still burn plenty of calories to keep your body running
✍️Many factors determine whether calories are burned for energy or stored as fat, but avoiding fruit after a certain time of day isn’t one of them.
👉There’s no evidence that avoiding fruit in the afternoon leads to weight gain, either.
✍️In fact, if you’re looking to lose or maintain your weight, research indicates that people who eat lots of fruits and vegetables throughout the day tend to weigh less and are less likely to gain weight.
✍️For example, one review of 17 studies found that the people who had the highest intakes of fruit had up to a 17% decrease in the risk of obesity.
✍️Eating plenty of fruits and vegetables is a great way to get the nutrients you need. Furthermore, if you’re avoiding fruit in the afternoon and before bed, you’re eliminating a healthy, whole-food option for a snack or dessert.
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