The best time to eat fruit loss, according to the dietitians

The fruits are low in calories and rich in nutrients such as fibers, vitamins and minerals. Can eating more can support weight loss and encourage healthy blood sugar, but when you eat fruit affects its health benefits?

Fruits are an intelligent addition to a weight loss diet because it is:

• Low in calories
• Wrapped in fibers. The fiber slows down digestion and helps you feel full after eating. This can lead you to eat fewer calories and create a calorie deficit, which is necessary for fat loss. Research shows that fiber -rich diets can help you lose weight, even without restricting calories.

Advice: Protein -rich diets are even more effective in supporting weight loss than fiber -rich diets. Take advantage of fruits with protein -rich foods to make your snacks additional. For example, try to associate the apple slices with peanut butter or berries with Greek yogurt.

Some research suggests that you can maximize the advantages of weight loss by eating fruit before meals.

A small study of 17 men revealed that when the participants ate an apple before a meal, they experienced a significantly higher satiety than when they ate it after a meal. They also reduced their calorie intake by 18.5%.

Fruits support blood sugar management as follows:

• The fibers decrease blood sugar. The fiber in the fruits slows down the digestion and absorption of sugar in the blood circulation, which helps reduce post-divirable blood sugar. Research also suggests that consumption of fruit considerably decreases fasting blood sugar in people with diabetes.
• This can reduce your risk of diabetes. A study involving nearly 80,000 people revealed that eating 100 g of additional fruit was associated with a 2.8% risk development risk.

To maximize the advantages of blood sugar:

• Choose whole and fresh fruit On dried or sugar canned fruits. Congélé and non -sweet fruits are an excellent alternative if fresh fruit is not available.
• Eat smaller portions. The fruits are rich in natural sugars.
• Associate it with a protein source, Like eggs, nuts or cheese. Research shows that the matching of carbohydrates with proteins can help reduce post-repas blood sugar compared to the consumption of carbohydrates alone.

Aim to eat fruit After a meal rich in protein. Some evidence suggest that consumption of protein before carbohydrates can considerably improve blood sugar control.

For example, eating a salad with a chicken breast or a little cottage cheese before tasting a piece of fruit could support better blood sugar management.

Here are some fruit -related myths you can ignore:

• People with diabetes should not eat fruit: People with prediabetes and diabetes can eat fruit. In fact, research shows that fruit can help people with diabetes manage their blood sugar and can help people reduce their risk of developing diabetes in the future.
• Fruits have too much sugar: Although fruits are a natural source of sugar, that does not make it unhealthy. Not only do fruits provide energy in the form of carbohydrates, but they are also rich in fiber, vitamins, minerals and plant compounds that help protect against health problems such as heart disease and certain cancers.
• You shouldn’t eat fruit before bed: There is no “bad” time to eat fruit. Although some people claim fruit before going to bed, there is no evidence in support. Some fruits – like kiwis, which are a good source of serotonin – could help you sleep better.
• Always eat fasting fruit: Although some well-being enthusiasts promote this practice as a means of supporting digestion and reducing symptoms such as bloating, there is no evidence that the fruits are eaten only other foods. In fact, eating fruit with other foods can support satiety and blood sugar management.

Most adults are not 1.5 to 2 cups of fruit recommended per day. Try these tasty ideas to increase your fruit consumption:

• Combine nuts or cheese for a garnish snack.
• Add bays or bananas in slices to your morning or morning yogurt.
• Mix frozen berries in your smoothies and protein shakes.
• Incorporate fresh fruit into savory dishes, such as salads and grain bowls.
• Snack on the apple slices smeared with nut butter.

You can enjoy the fruit at any time of the day. Just be sure to include it in a complete diet which is also rich in protein, healthy fats and other fiber-rich foods such as vegetables, beans and nuts.

Remember:

• Fruits support weight loss and blood sugar control, especially when associated with a protein source.
• Eating fruit before meals can help you feel full and eat less.
• There is no bad weather to eat fruit – what matters most is that you eat enough.