Consuming fruits and vegetables — in the recommended amounts — regularly is extremely important because they “can help reduce people’s risk of several leading causes of disease and death. Heart disease, type 2 diabetes, some cancers and Obesity is an example,” said Dr. Archana Batra, nutritionist, certified diabetes educator and physiotherapist. But while some people like to eat fruits in the morning, many others like to end their day with them. What is the best time to consume fruits and juices?
fruit juices
“Fruit juice is high in antioxidants, which are compounds that help the body protect inflammation And reduces the effect of free radicals on the body. Certain fruit juices can also help with issues like constipation, and cranberry juice, in particular, can help prevent urinary tract infections,” Dr Batra told indianexpress.com, although as part of a healthy diet. As recommends fruits and fruit juices, “one must pay attention to when and how they are consumed in order to obtain the most nutritional value. ,
This is because fruit juices contain a lot of sugar, which, he said, raises blood sugar levels and causes a surge of insulin, resulting in increased body fat percentage and weight gain. According to Batra, “Fruit juices also contain less and more fiber”. calories and sugar than whole fruit”. “This is why people should limit the amount of fruit juice they consume each day,” she said.
Dr Batra suggests that fruit juice is best consumed in the first part of the day as it gives you the energy you need to get through the day.
Fresh fruits are recommended (Source: Pexels)
fruit
Fresh fruits are generally fleshy and highly valued for their taste, freshness, texture and nutrition, Dr Batra stresses, adding that the pulp and skin of the fruit is a rich source of dietary fibre, promoting regular bowel movements. and also lowers cholesterol level, helps in control. Helps to lower blood sugar levels, and achieve a healthy weight. Dr Batra explained, “When you eat a whole fruit, the dietary fiber in the pulp binds to the natural sugar in the fruit as it passes through your digestive system.”
The expert added that fruits keep you full for longer, reducing unwanted cravings, which can help control your weight, diabetes and blood sugar.
Is it the best time to consume them?
The expert said,
*Fruits can be consumed on an empty stomach, and between meals. “If you’re trying to lose weight, eating fruit between meals can help because the fiber and water will fill you up and prevent binge eating. But eating fruit right before bed is bad for our digestive system. can be harmful,” she said. “In addition, eating fruit close to bedtime can raise blood sugar levels and interfere with sleep,” she said.
* Some fruits are refreshing, so it may be a good idea to eat them in the morning or before exercise if you want to stay active and get natural sugars.
* Fruits should also not be consumed right after the meal as doing so can increase the level of blood sugar even more. “Fruits eaten right after a meal can also cause indigestion and” discomfort,” He said.
*Fruits and vegetables generally go well together. If you drink juice with your meals, mix it with a green vegetable salad or a simple raw vegetable. “It has the greatest alkalizing effect. Additionally, you can also mix spinach with an apple, an orange, some berries, some ginger, and a pinch of salt,” she suggests.
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