Fruits bring many health benefits, but if eaten incorrectly, they can lead to many negative consequences. The following article will review 5 misconceptions about when to eat fruit that many people have, let’s find out now!
Fruits are an essential food source in a healthy diet, providing many important vitamins, fiber and minerals for the body. However, there are many different ideas about eating fruit, from when to eat to how to combine it with other foods. Let’s find out the 5 misconceptions about when to eat fruit that many people have below to have a more correct view!
Eating fruit during meals causes indigestion and causes food to ferment in the stomach
Many people believe that eating fruit with the main meal will hinder digestion, causing food to accumulate in the stomach and cause fermentation. They believe that this will cause bloating, discomfort and many other unwanted symptoms. In fact, the fiber in fruit can slow down digestion but not to the point where food stays in the stomach for long.
The fiber in fruit can slow down digestion but does not cause indigestion.
One study found that pectin, a fiber found in fruit, slowed stomach emptying by about 82 minutes compared to people who did not consume pectin, but this did not cause food to accumulate to the point of spoilage. In fact, this slowing process can be beneficial, helping you feel fuller longer. The stomach is specially designed to limit the growth of bacteria, thanks to stomach acid with a low pH (about 1 – 2), which inhibits the growth of microorganisms.
In addition, the idea that eating fruit with meals causes bloating, diarrhea, and other symptoms is also unfounded. There is no evidence that eating fruit on an empty stomach or during meals affects longevity, causes fatigue, or dark circles under the eyes.
Eating fruit before or after meals reduces nutritional value
This idea is that fruit should be eaten on an empty stomach to absorb all the nutrients, and eating fruit before or after meals will reduce nutritional value. However, this is not entirely true. The body has evolved to optimize its ability to absorb nutrients, whether you eat fruit on an empty stomach or with a meal.
When eating, the stomach acts as a “reservoir” of food, regulating the amount brought into the small intestine, helping to absorb nutrients most effectively. In addition, the small intestine also has a very large absorption capacity with a surface area of up to 30 m². This also means that the digestive system can easily absorb nutrients from fruit regardless of whether you eat it on an empty stomach or with a meal.
People with diabetes should eat fruit 1-2 hours before or after meals
People with diabetes often have difficulty digesting and eating fruit separately can help support this process. But the only difference when eating fruit is that the carbs and sugar will be absorbed faster into the blood, so pay attention to this to avoid sudden increases in blood sugar.
People with diabetes need to pay attention when eating fruit to avoid sudden increase in blood sugar.
Instead of eating fruit alone, try combining it with your main meal or snack. When you eat fruit with protein, fiber, or fat, the process of food moving into the small intestine will slow down, thereby gradually absorbing less sugar, helping to control blood sugar more stably. For example, one study showed that 7.5 grams of soluble fiber from fruit can reduce the increase in blood sugar after a meal by 25%.
The type of fruit is also important. People with diabetes should choose fruits with a low glycemic index to avoid a rapid increase in blood sugar.
The best time to eat fruit is in the morning
There is no scientific evidence to prove that eating fruit in the morning is best and helps support digestion. Some people think that the sugar in fruit will increase blood sugar and “wake up” the digestive system. But in fact, any food containing carbs can increase blood sugar while glucose is absorbed, regardless of the time of day it is eaten.
While eating a lot of carbs may encourage your body to use them as a temporary source of energy, this does not affect your long-term metabolic rate. Fruit is still a healthy choice because it is high in nutrients and can be eaten at any time of the day with benefits.
Avoid eating fruit after 2pm
This myth stems from some diets that suggest eating fruit or carbohydrates after 2pm will increase blood sugar and cause fat storage. However, there is no evidence that this will affect weight or metabolism. Although your body may tolerate carbohydrates differently throughout the day, these fluctuations are not significant enough to cause weight gain.
There is no evidence that eating fruit after 2pm affects weight.
Fruits and vegetables are still good snack choices no matter the time of day. In fact, research shows that people who eat more fruits and vegetables tend to weigh less and are less likely to gain weight.
In short, many popular ideas about when and how to eat fruit are not scientifically based. Instead, we should focus on maintaining a balanced, varied diet and incorporating fruit into meals and snacks appropriately. This will help the body absorb the best nutrients from food, support a healthy digestive system and improve overall long-term health.
