The best time to eat an apple for better digestion, weight loss and sleep

There is no “best time” to eat an apple; However, experts advise against apples before going to bed if you feel gas or bloating after eating them because these symptoms could disturb your sleep. Otherwise, apples are a healthy snack at any time of the day.

Jump at the main dishes to remember.

Best time for digestion

The whole apples, with the skin on, are powerful digestion enhancers thanks to the fibers and flavonoids, it doesn’t matter when you eat them.

However, you might consider eating them at these times of the day:

• The morning:: Apples contain a type of fiber called pectin, which supports regular stools.
• Snack:: The apples are ideal for your intestinal microbiome (a community of healthy bacteria in your intestine), so incorporate them throughout your day as a small snack.

According to Ayurveda, an old philosophy of Indian healing, apples should be consumed an hour after breakfast or lunch. However, the evidence to support this is limited.

Best time for weight loss

If your goal is weight loss, remember to eat apples at these strategic times:

• Before meals:: Eating whole apples can slow down gastric emptying, the time it takes for food to go through the stomach, make you feel more full and reduce your probability of overeating.
• Snack: Apples can be an excellent low calorie snack between meals, with only 95 calories per medium -sized apple.
• As dessert: Replace the desserts rich in refined sugars or grease with a naturally sweet and weak apple in calories. Combine them with cinnamon and a thread of honey, or dip them in the Greek yogurt.

Best time to sleep

If you are looking to improve your sleep, remember to eat apples:

• Two hours or more before bed:: Some say that apples cause minor gas or bloating, perhaps because of their high levels of fructose. You may want to avoid eating apples before going to bed to avoid digestive discomfort that could disrupt your sleep.

No research directly connects the apples to sleep. However, some nutrients and vitamins in apples could promote better sleep.

The apples contain carotenoids, antioxidant pigments which give their red, orange and yellow colors their colors. There is evidence that people who consume high levels of carotenoids of vegetables and fruits, such as apples, have an optimal duration of sleep (neither too short nor too long).

Apple nutrition

There are many varieties of apples, including:

• Fuji
• Gala
• Granny Smith
• Honey
• Delicious red

The average nutritional profile of a medium -sized apple includes:

• Calories: 94.6 kilocalories (Kcal)
• Carbohydrates:: 25.1 grams (G)
• Sugar:: 18.9 g
• Fiber:: 4.37 g
• Protein: .473 g
• Fat:: 0.309 g
• Vitamin C:: 8.37 mg

In addition to vitamin C, apples are also a large source of phytochemicals, which are antioxidant chemicals found in plants. These include:

• Quercetin
• Catechin
• Chlorogenic acid
• Anthocyanine

Disadvantage of eating apples

There are not many drawbacks to eat whole apples. These fruits are perfect for your health, combining fibers, vitamin C and antioxidants.

However, transformed apples are not as good for your health, because you lose the healthy interaction between fibers and phytochemicals.

Treated apple shapes include:

• Apple juice
• Apple cider
• Apple sauce, with added sugar
• Dried apple
• Peeled apples

These apples are higher in sugar and lower in fiber and can increase your blood sugar. They will not feel satisfied with you as long as the whole apples do it.

Which should avoid them

Most people can and should eat apples as part of a balanced diet. However, a few groups should avoid (or think twice before) eat apples. These include:

• Apple allergy: Whoever has an apple allergy should avoid eating them. Symptoms of apple allergy often include itching and tingling in the throat and mouth.
• Birch pollen allergy:: People allergic to birch pollen can also become reactive to apples, due to a process called “cross -reactivity”, where the body combines apples for birch pollen. If you have seasonal allergies or a known birch pollen allergy, you can also investigate apple allergies or avoid eating apples when the number of pollen is high.
• Irritable colon syndrome (IBS):: Some people with SCI may have to cut or limit the amount of apples they eat. Indeed, apples contain high levels of fructose, one of the firm sugars avoided in the low FodMAP diet (a medical regime for people with SCI).
• Diabetes:: Although apples are a fruit suitable for diabetes thanks to their fiber content and a low glycemic index, people with diabetes should always avoid apple juice and apple cider. These drinks can increase blood sugar due to their low fiber and sugar content.

Main to remember

• Eating apples before a meal can make you feel satisfied longer and avoid overeating during meals.
• The integration of apples as a snack between meals can stimulate digestive health and support weight management.
• Avoid eating apples directly before bedtime if they cause you gas or bloating, as it could disturb sleep.