Eating fruit at night can interfere with blood sugar levels, but that doesn't mean the habit is necessarily harmful. According to nutritionist Kimberley Rose-Francis, the impact depends on the type of fruit, the amount consumed and each person's metabolic condition.
Is eating fruit at night bad? Nutritionist clarifies
Eating fruit at night can interfere with blood sugar levels, but that doesn't mean the habit is necessarily harmful. According to nutritionist Kimberley Rose-Francis, the impact depends on the type of fruit, the amount...
In an interview with the website EatingWell, the expert explained what happens in the body when the fruit is consumed at night or just before bed.
“Despite being rich in fiber, vitamins, minerals and antioxidants, fruits are often feared due to concerns that their natural sugar content may cause blood sugar spikes,” he said.
Fruit at night: what happens in the body
While avoiding glucose spikes is especially important for people with diabetes, fruits also play an important role in maintaining stable energy levels and long-term metabolic health.
The body has natural mechanisms that help regulate blood sugar levels as it prepares for sleep. Still, many people wonder if eating fruit at night can disrupt this process.
“Although fruit contains natural sugars and carbohydrates that can raise blood sugar, a typical serving of whole fruit is unlikely to cause a drastic or prolonged increase in blood sugar, especially in people without diabetes,” explained the nutritionist.
This happens because the body can release and respond to insulin efficiently, allowing glucose to leave the bloodstream and be absorbed by cells, which helps keep sugar levels stable.
How to reduce the effects
According to Kimberley, depending on the type and amount of fruit consumed, some studies suggest that a high-carb snack before bed may be associated with higher blood sugar levels at night.
This, however, does not mean that fruits should be avoided. The secret is to choose the type of fruit better and control the portion.
“Fruits with a higher fiber content are digested more slowly, which helps provide a slower, more gradual rise in blood sugar,” he said.
The same does not happen with fruit juice, which concentrates sugar and can lead to blood sugar spikes.
In addition to choosing the most suitable fruits, the expert recommends combining them with sources of protein and fat. “Both proteins and fats can help slow the absorption of sugars, contributing to a more gradual increase in blood sugar.”
Another guideline is to opt for less ripe fruits with more fiber. “Fiber helps slow the absorption of sugar into the bloodstream,” he explained.
Portions should also be small. “Larger servings of carbohydrates at one time generally have a greater impact on blood sugar.”
Finally, an evening walk can help minimize possible effects on blood sugar.
Five foods that should not be eaten raw
Cake batter, unpasteurized milk, ground meat, dried beans and some mushrooms may contain bacteria, toxins or compounds that are harmful to your health. Experts recommend proper cooking or pasteurization before consumption
Source: Noticias ao Minuto - Ultima Hora
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