Eating fruit for dinner can help control glucose, study finds

The research, published in the scientific journal Clinical Nutrition, evaluated the relationship between the foods consumed in the main meals of the day and the glycemic response presented later by adults with obesity.

The researchers observed that breakfasts with a greater presence of fruit, dairy products, unsweetened coffee or tea and protein sources were associated with lower glycemic variability throughout the day, an indicator considered positive for metabolic health.

On the other hand, lunches rich in carbohydrates were related to greater fluctuations in glucose levels.

At dinner, the results showed that a higher fruit intake was associated with better glycemic control during the night. The consumption of alcoholic beverages, processed meats and foods prepared with refined flour, such as bread and pasta, had the opposite effect.

According to the authors, one of the main differences of the study was the detailed analysis of food in real everyday conditions, and not in controlled laboratory environments.

To do this, participants used a continuous glucose monitor for 14 days, a device that monitors variations in blood sugar levels in real time. At the same time, the researchers recorded in detail the foods consumed for breakfast, lunch and dinner.

With this information, it was possible to relate each meal to the glycemic response observed in the following hours, offering a closer view of the reality of the population's eating habits.

Juan José Martín Olmedo, researcher at the University of Granada and main author of the study, stated that the results reinforce the benefits of fruit consumption, including at night.

"An alarmist narrative has spread across social media, demonizing fruit sugar and discouraging its consumption, especially at night. However, our data shows exactly the opposite," he highlighted.

The researcher explained that the benefits of fruits go beyond the sugar content, as they also contain fiber and bioactive compounds that help promote a more balanced glycemic response.

"In a population at high risk of developing type 2 diabetes, failing to consume fruit out of unfounded fear may even be counterproductive," said Martín.

Mistakes at breakfast can slow down your metabolism, say doctors

Endocrinologists were unanimous and revealed the worst thing that everyone could be doing Experts warn that consuming few foods rich in protein in the morning can slow down metabolism, increase hunger throughout the day and favor the loss of muscle mass, especially after the age of 50