Health benefits of fruits: They help control weight, but are you eating them right?

Don’t eat fruit on an empty stomach, don’t eat fruits after meals, don’t eat fruits before you sleep... there are so many do’s and don’ts about eating fruit. But are any of them valid?

We all know that fruits are full of nutrients and fibre that prevent disease and support digestion. They also have natural sugars and so are a great substitute for when you get that craving for “something sweet”.

But do you know what are the best times to eat them, and with what? Let’s find out.

Benefits of eating fruits

Fruits are packed with nutrients and play a vital role in supporting overall health:

• Rich in nutrients: According to the Harvard T.H. Chan School of Public Health, fruits are loaded with essential vitamins, minerals, and antioxidants, like potassium, vitamin C, and dietary fibre, which can help lower the risk of chronic diseases.

• Natural sugar: The National Institutes of Health (NIH) notes that the natural sugars found in fruits are less likely to cause spikes in blood sugar levels compared to processed sugars.

• High in fibre: The Mayo Clinic explains that the fibre in fruits promotes feelings of fullness, regulates blood sugar, and supports gut health. They can help you maintain a healthy weight.

Also read | Diet tips: Eat these 6 high-sugar fruits in moderation for effective weight loss

When is the best time to eat fruit?

• Morning

Eating fruit in the morning provides an energy boost. A study published in the British Journal of Nutrition indicates that eating fruits in the morning ensures that its nutrients are absorbed properly and it also helps regulate energy levels. Pair them with a protein source like yoghurt to create a balanced meal.

• Pre-workout

Eating fruit 30-60 minutes before your workout can give you lasting energy. Bananas or other carbohydrate-rich fruits are excellent choices at this time, as also recommended by the American College of Sports Medicine.

• Between meals

Fruits are an excellent choice if you are trying to lose weight and curb unhealthy cravings. Harvard Health highlights fruits as nutrient-dense options for mid-meal snacking.

• Before bedtime (with caution)

Fruits like kiwi or cherries may promote better sleep, as also recommended by the Sleep Foundation, but it's best to avoid high-sugar fruits close to bedtime.

Common myths about eating fruit

• Myth 1: Eating fruit on an empty stomach improves digestion.

Fact: Your body digests fruit well no matter when you eat it. The Mayo Clinic explains that digestive enzymes function regardless of meal timing.

• Myth 2: Avoid fruit after meals.

Fact: Eating moderate portions of fruit after meals doesn’t cause bloating or significantly affect digestion. The American Dietetic Association states that fruits are perfectly fine to enjoy after meals.

Also read | From apples to avocados, grapefruits, oranges and more, 10 most nutritious fruits for a healthy you

How to eat fruit for maximum benefits

• Eat whole fruits instead of juices

Whole fruits contain fibre, which is often lost in juices. The CDC recommends choosing whole fruits for extra fibre and lower sugar levels.

• Pair with protein or healthy fats

Combining fruits with nuts or yogurt can slow down sugar absorption and help you feel fuller.

• Choose seasonal fruits

Seasonal fruits are fresher, more nutritious, and better for the environment.

• Wash thoroughly

Always wash fruits to minimize exposure to dirt, pesticides, or bacteria.

Fruits to eat at specific times

• Morning: Papaya, watermelon and citrus fruits for hydration and energy.
• Pre-workout: Bananas and grapes for a quick energy boost.
• Post-workout: Pineapple and cherries to help reduce inflammation.
• Evening: Kiwi for better sleep or berries as a light snack.

In short, it doesn’t really matter when you eat fruit, what matters most is you should include a variety of fruits in your diet regularly. Eat them in moderation, listen to your body, and make fruits a part of a balanced meal plan to enjoy their full health benefits.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.