We know perfectly well that eating fruit is essential in any healthy diet. But is it true that eating it at night makes you fat? Do we have to avoid fruit after dinner? Let’s see what the science says.
Thus, it will not be a food to avoid for dinner, but we will have to take into account how much of it we consume, which ones we eat, since not all of them have the same qualities and the particular characteristics of each individual. Some fruits such as cherries and bananas contain tryptophan and serotonin, precursors of melatonin, a hormone related to sleep.
Another fruit such as the apple has also been shown to be beneficial given its fiber content, which increases the feeling of satiety and decreases acidity. Next, we will better develop the benefits of eating fruit at night and we will mention some of the most recommended ones, as well as those that it is better to avoid .
- We recommend you read: “The 10 fruits that should not be stored in the fridge”
Eating fruit at night: yes or no?
Who has not ever wondered if eating fruit at night is good or not, especially if we want to go on a diet in order to lose weight. We know that fruit contains sugar and water, that is, it helps us stay hydrated, but at the same time the sugar it contains can make us think that it is possible that it will make us fat, and even more so if we take it before going to bed, where energy expenditure it will be minimal.
But really what has been proven is that we cannot say that eating fruit at night is bad, it is not true that it makes you fatter than eating other foods , the variables that have been seen that can influence are the amount of fruit you eat , that is, eating two bananas, obviously, contains a higher energy value than if we only eat one and the type of fruit you eat, since although they have similar properties due to the fact that they are fruits, they present some difference in terms of to the sugar they provide and therefore the number of calories.
In the same way, as happens with other issues, it will also depend on the characteristics of each person, by this we mean that there are individuals who will have an easier time digesting them and will suit them better. Likewise, another variable that can influence is the energy expenditure that each person has, with this we mean that it will not be the same if we value the effect that eating fruit for dinner has on a person who moves and practices sports during the day than on a who leads a sedentary life.
Finally, we will also take into account if the subject presents any pathology , as is the case of diabetes, where we know that there is an alteration in the passage of glucose, that is, sugar, to the cells and therefore in these patients yes that we will not recommend eating fruit as it is a source of fructose, which is also sugar, at night because it can lead to a rise in blood sugar.
Now that we have already answered the famous question and we know that eating fruit at night does not have to be bad, we will tell you what are the main properties of fruits and which are the most recommended to eat at night and which ones would be better to avoid.
- We recommend you read: “20 healthy dinners (easy to prepare and delicious)”
fruit properties
As we have already said, the fruit is rich in water and fructose, so its caloric intake will be low, since in proportion they have much more water, between 80 or 95% of their weight . This percentage of water also helps reduce fluid retention, since the consumption of more water causes it to be expelled more easily.
Similarly, they help the proper functioning of our digestive system, since they are also a source of dietary fiber and provide us with a rapid energy supply given their carbohydrate content.
In this way, the consumption of fruit is necessary for a good state of the organism , since it is rich in vitamins, important for a correct functioning of the body; in antioxidants, which act by reducing the oxidation of other molecules, thus preventing cells from being damaged and in mineral salts, which provide chemical elements such as calcium, necessary for a correct bone structure.
Likewise, it has been seen that the consumption of fruit reduces the appearance of cardiovascular pathology, digestive problems, neurodegenerative disorders, the appearance of being overweight and helps cleanse the body, since as we have mentioned, the contribution of fiber makes it less difficult for us to evacuate waste. .
As we pointed out before, the calories we get from fruit are minimal and these will be the same during the day as at night, it is for this reason that if we do not consume them excessively and lead a healthy life, it can be a good option to eat them for diner. Thus, introducing them into our diet helps us to feel full sooner, thanks to their contribution of fiber and water, and therefore we need to eat less to feel full, it may be a good choice to combine it with another food such as yogurt.
It is known throughout the world that it is recommended to eat 5 pieces of fruits and vegetables during the day , without clarifying at any time when we should eat these 5 meals, therefore we can deduce that moderate consumption of them at night is not bad. .
What fruits should you avoid before going to sleep?
Some fruits, due to their characteristics such as their acidity, the amount of sugar or water they contain, are not such a good choice to eat before going to bed.
Below we will see some of which may be better to avoid if we want our sleep to be better.
orange and tangerine
Orange and tangerine are two citrus fruits that consumed at night can cause heartburn and stomach reflux . Above all, it will be especially advisable to avoid them for dinner if we are already prone to this type of problem.
Watermelon
Watermelon is rich in minerals due to its high percentage of water, which, as we already mentioned, is a beneficial quality of fruits, but if we consume it before going to sleep, this increase in water may make us have to get up at night to go to the bathroom , thus interrupting our sleep.
What fruits are recommended for dinner?
Thus, as we advanced, not all fruits are recommended equally for dinner, since some will be richer in sugars than others, causing the caloric intake without being excessive, to be greater. In this way, the fruits that can be most benefited at night are the following.
Apple
The apple is a fruit usually recommended when we are not feeling well and our stomach hurts, since it is a natural antacid, this means that it reduces stomach acidity and regulates the functioning of the intestine, so its digestion will be less heavy, without us feeling acidity and therefore without affecting our sleep.
In the same way, its fiber content, if we eat it with the skin, slows down its digestion and makes us feel fuller, thus making us need to eat less for dinner and it also helps us if we have problems with diarrhea or constipation. Add that the apple is one of the fruits with the lowest caloric intake , therefore being a good choice before going to sleep.
cherries
Cherries, apart from not having a high caloric intake, their greatest benefit for eating them at night is due to their melatonin content, a hormone related to sleep. Helping in this way, the consumption of cherries before going to sleep, our body relaxes and we fall asleep more easily.
Kiwi
The kiwi is a fruit with many properties and a low caloric intake. In the same way, as we have seen happen with cherries, it also increases the quality of sleep , even increasing its duration, given its high concentration of serotonin, which is the precursor of melatonin, as we already mentioned. Apart from its antioxidant and anti-inflammatory qualities, they will also make sleep more pleasant.
Berries
Red fruits such as strawberries and raspberries have also been found to be rich in fiber, which, as we have said, helps reduce the sensation of acidity and makes us feel more satiated. For this reason, together with its low calorie content, it is a good fruit option to eat at night.
plane tree
Contrary to what we think, eating a banana for dinner is not bad, it is one of the fruits with the best digestion and contains tryptophan, which is the precursor of the hormone serotonin that, as we said, is linked to melatonin, which is related to sleep.
Therefore, the banana at night is not bad, it is recommended to eat it when it is ripe or a little short of it, since that is when it will have better properties, higher levels of antioxidants and fiber and lower levels of sugar.
pear and melon
Pear and melon are fruits with a low energy value, with a low proportion of sugars and a high percentage of water, which helps to increase the feeling of satiety. In the same way they help to relax the body and do not increase the sensation of acidity.
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.