Fruit, most of which are rich in fiber, nutritious and tasty, daily breakfast, lunch and dinner will see its shadow, but there are so many kinds of fruit, whether it is when to eat are suitable? When to eat the most can absorb it the most nutrients? The first thing you need to do is to take a look at your favorite foods, and you'll be able to see what's going on.

Generally speaking, eating before going to bed disturbs the body's sleep cycle, but compared to other foods (especially processed foods), fruits are less disruptive to sleep.

According to the National Sleep Foundation, eating before bedtime may interfere with sleep due to the digestive process, so foods with processed sugars should be avoided before bedtime because these sugars can cause energy levels to rise and fall quickly, making moods too high to fall asleep , but fresh fruits don't have these problems.

Bananas: If you eat a potassium-rich banana before bed, it can help prevent leg cramps at night.

Apricots, strawberries: Fruits high in magnesium can help relax and improve sleep.

Durian, avocado: if you eat before bed, high calorie and sugar fruit, will increase the burden on the stomach and intestines, difficult to digest, and more chances of fertilization .

According to the Asia Pac J CLin Nutr. study, because of the high fiber content of fruits, eating fruits during meals will slow down the digestive rate of nearly 20%, which can help keep the long time to stay full. It also helps to control the amount of food consumed and promotes intestinal health.

Apple, Dragon Fruit, Grapefruit: These are all foods that contain high levels of Vitamin C or Iron, which can help you absorb the nutrients from your meals.

Because of the stomach's ability to prevent bacterial overgrowth, fruits don't spoil even if they stay in the stomach for a long time. Most microorganisms are unable to grow in stomach acid because of its low pH. Therefore, fruits will not rot or ferment in the stomach. It also does not cause gas, bloating and digestive discomfort.

According to the Obesity (Silver Spring) study, a diet high in carbohydrates may cause the body to use carbohydrates for fuel, but it does not change the overall rate of metabolism and does not provide additional benefits.

Fruit is rich in sugar, fiber, and complex carbohydrates, so it takes longer to digest than simple carbohydrates such as white bread, providing a prolonged feeling of fullness. They also raise blood sugar levels and provide nutrients and sustained energy. Eating fruits with healthy fats or proteins can provide balanced and more sustainable energy.

Papaya and pineapple: contain digestive enzymes that can help prevent indigestion.

According to a study from the University of Sydney in Australia, if fruit is eaten with a meal, the digestive system digests and breaks down the fruit in combination with other foods high in protein, fiber, or fat, which helps to slow down the rate at which sugar enters the small intestine, and people with diabetes absorb less sugar at one time, which slows down the rise in overall blood sugar levels. Research from the Peking Union Medical College has also shown that the soluble fiber in fruits can reduce the rise in blood sugar, which is very beneficial to diabetics.

Apples, tomatoes, and avocados: People with diabetes need to be careful about how much sugar they consume from fruits in order to control their glycemic index. According to a study in Diabetes Care, fruits containing carbohydrates and sugars enter the bloodstream more quickly, leading to a significant increase in blood glucose levels, which can have an adverse effect on diabetics. Diabetics can opt for low GI fruits such as apples, tomatoes and avocados, which are lower in sugar.

Who eats fruits more effectively:

Since fruits have a high amount of fiber, they can help people stay full for a long time and avoid taking too many calories with regular meals.

Figs, Grapefruit: According to a study in J Nutr. a high fiber diet can indeed help reduce appetite. Because fruits are lower in calories, replacing other high-calorie snacks will promote weight loss, so you can indeed lose weight by eating fruits. Eating nutritious and low-calorie fruits can accelerate the decomposition of body fat, and promote intestinal peristalsis, so that the weight loss effect is more significant.

Gestational diabetes is a condition in which a woman develops diabetes during pregnancy, and hormonal changes lead to carbohydrate intolerance. If you are concerned about not being able to control your blood sugar, you should avoid fruit in the morning when the pregnancy hormones are at their highest. Research in J Am Diet Assoc suggests that mornings are usually the most carbohydrate-intolerant and severe time in gestational diabetes.

Cherries and kiwi fruits: rich in vitamin C or insulin-boosting anthocyanins are good for patients.

Reference: healthline, Medical News Today

＊Written by Zhang Weixin, reprinted with permission from HK01, originally published on Healthline.