Generally speaking, eating before going to bed will disrupt the body's sleep cycle, but compared with other foods (especially processed foods), fruits have less interference with sleep.
1) Eat before going to bed According to the research of the National Sleep Foundation of the United States, eating before going to bed may interfere with sleep due to the digestive process, so you should avoid eating foods containing processed sugar before going to bed, because these sugars will lead to a rapid rise and fall in energy level, making you unable to sleep, but fresh fruits do not have these problems.
Banana: If you eat bananas rich in potassium before going to bed, it will help prevent leg cramps at night.
Apricot and strawberry: Fruits with high magnesium content help to relax and improve sleep.
Durian and avocado: If you eat high-calorie and high-sugar fruit before going to bed, it will increase the burden on your stomach, making it difficult to digest and easier to get fat.
2) According to the research of "Asia-Pacific Journal of Clinical Nutrition", eating fruits before meals will slow down the digestion rate by nearly 20% because of the high fiber content of fruits, which will help to keep full for a long time. In addition, it can also control the intake of dinner and promote intestinal health.
Apples, pitaya, raisins: All foods with high vitamin C or iron content help to absorb the nutrients in dinner.
Because the stomach has the ability to prevent bacteria from overgrowth, fruits will not rot even if they stay in the stomach for a long time. Because the pH value of gastric acid is very low, most microorganisms cannot grow in gastric acid. Therefore, fruits will not rot or ferment in the stomach. It will not cause stomach gas, abdominal distension and digestive system discomfort.
3) Eat after meals According to the study of obesity (Yinquan), a high carbohydrate diet may cause the body to use carbohydrates as fuel, but it will not change the overall rate of metabolism and will not bring additional benefits.
Fruit is rich in sugar, fiber and complex carbohydrates, so it takes longer to digest than simple carbohydrates such as white bread, which can provide a long-term satiety. It can also raise blood sugar level, provide nutrition and maintain energy. Eating fruits containing healthy fat or protein can provide balanced and lasting energy.
Papaya and pineapple: contain digestive enzymes to avoid indigestion.
4) When do diabetics eat? A study by the University of Sydney in Australia shows that if you eat fruit for dinner, the digestive system will digest and decompose the fruit together with other foods with high protein, high fiber or high fat content, which will help slow down the speed of sugar entering the small intestine. Diabetic patients can consume less sugar at a time, which can slow down the rise of overall blood sugar level. The research of Peking Union Medical College also shows that soluble fiber in fruits can reduce the increase of blood sugar, which is very beneficial to diabetic patients.
Apples, tomatoes and avocados: Diabetic patients need to pay careful attention to the sugar intake of fruits to control the glycemic index. According to a study in Diabetes Care, fruits containing carbohydrates and sugars will enter the blood faster, which will lead to a sharp rise in blood sugar levels and have a negative impact on diabetic patients. Diabetic patients can choose low GI fruits such as apples, tomatoes and avocados, which have low sugar content.
Who can eat fruit more effectively:
5) Can you lose weight by eating fruit? Because the fruit fiber content is high, it can help people keep full for a long time and avoid eating too many calories at dinner, so many people will eat fruit when they lose weight.
Figs and grapefruit: according to J Nutr's research. A high fiber diet really helps to reduce appetite. Because fruit is low in calories, replacing other high-calorie snacks will promote weight loss, so eating fruit can really lose weight. Eating more fruits with rich nutrition and low calories can accelerate the decomposition of body fat, promote intestinal peristalsis and make the weight loss effect more remarkable.
6) Can patients with gestational diabetes eat fruit? Gestational diabetes refers to women suffering from diabetes during pregnancy, and hormone changes lead to carbohydrate intolerance. If you are worried that you can't control your blood sugar, you should avoid eating fruit in the morning when pregnancy hormones are the highest. Studies by the American Dietetic Association show that in gestational diabetes, morning is usually the most intolerant and severe time for carbohydrates.
Cherry and kiwi fruit: anthocyanins rich in vitamin C or promoting insulin secretion are suitable for patients.
Reference: Today's medical news health hotline
* Author/Zhang Weixin, the article is reproduced from "Hong Kong 0 1" with authorization, originally published in Health.