Fruit consumption is essential for our diet. Not only does it provide Vitamins, minerals y Antioxidants Not only do they strengthen our body, but they are also an excellent resource for maintaining a balanced diet. However, many doubts arise about when it is best to consume it, especially at night. Is it good to eat fruit before going to sleep? Which fruits are recommended in the last hours of the day and which are not? Today we clarify all these uncertainties.
Why should you not have fruit at night?
The most common question among consumers is whether or not eating fruit at night is appropriate. Although it is a healthy food, its properties vary depending on the time of day it is consumed. In general, it is recommended to eat fruit in the morning or between meals. This is due to two main factors:
- Sugar content: Some fruits have high levels of fructose natural. Consuming them at night can increase blood sugar levels, and if they are not burned properly, they can be stored as fat en el cuerpo.
- Difficulty in digestion: The heaviest fruits, such as bananas o mangoes, tend to be more difficult to digest late in the day, causing feeling of heaviness or discomfort.
However, this does not mean that all fruits are restricted to nighttime consumption. It is a matter of choosing the right ones based on their properties.
What fruits can be eaten at night?
If you want to enjoy a healthy dessert At night, choose light fruits with a high water content. Here are some of the best options:
- Apple: Rich in fiber and with satiating properties, it is ideal to keep you satisfied without exceeding calories. It also helps digestion thanks to its content in glycine.
- Pera: Its high water content and low sugar level make it a perfect option for the end of the day.
- Watermelon and melon: These fruits are composed of more than 90% water, which favors the hydration and prevents the feeling of heaviness.
- Pineapple: In addition to being refreshing, it contains bromelina, an enzyme that facilitates digestion and reduces inflammation.
These fruits also help fight the fluid retention and keep the body relaxed, which promotes a more restful sleep. In addition, a study by the American Society of Nutrition highlighted that Kiwi, for its high level in Serotonin, can also improve sleep quality when consumed an hour before bedtime.
Fruits you should avoid at night
On the other hand, there are fruits that are best avoided before bed, either due to their caloric content, sugars or acidic characteristics:
- Oranges and other citrus fruits: Although they are rich in Vitamin CCitrus fruits can be heavy and cause stomach upset due to their acidity, negatively affecting sleep.
- Banana: This fruit is very rich in carbohydrates y potassium, making it harder to digest at night.
- Peaches, strawberries and grapes: Its sugar content can trigger an increase in Energy unwanted before bedtime.
It is important to note that these fruits can occasionally be consumed at night. However, it is essential to moderate the quantities and avoid eating them shortly before bedtime.
Fruit in the context of a healthy dinner
Fruit at night can be part of a balanced menu if included strategically. Ideally, it should be combined with other foods that reduce its effect on the digestive system. Here are some tips for structuring a healthy dinner:
- incluye una serving of vegetables raw or cooked as a base, since they provide fiber and micronutrients.
- Add a source lean protein like chicken, fish or tofu, which will make you feel full.
- Finish with a light fruit as dessert or accompany it with a natural yogurt to improve digestion and rest.
If you choose to eat only fruit for dinner, it is important that this is not a regular practice, as it could cause a deficit in other nutrients. essential nutrients such as protein and healthy fats.
Integrating fruit into the context of a balanced diet is key to enjoying its benefits at any time. The most important thing is to listen to your body and adapt your diet to your needs. specific needs.