Fruit is widely considered one of the healthiest foods due to its rich benefits and essential nutrients such as vitamins, minerals, and fiber, making it an integral part of healthy diets and weight loss programs.
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When it comes to starting a healthy day, the question often arises whether it is advisable to eat fruit on an empty stomach.
Nutritionist Fiona Sampath clarified in an interview with HT Lifestyle: "Although there are claims that eating fruit on an empty stomach or in the morning enhances its benefits, there is no scientific evidence to support that."
She recommended avoiding eating fruit on an empty stomach because it contains natural sugars that can lead to a rapid rise in blood sugar levels, making one more prone to glucose fluctuations, fatigue, and hunger attacks.
Fiona added: "It requires extra attention when dealing with diabetic patients or those prone to sugar fluctuations. Some individuals may also experience stomach discomfort when eating fruits, especially citrus fruits like oranges and lemons, on an empty stomach. Due to their acidic nature, they can irritate the stomach lining, leading to digestive disturbances."
She described the proper way to eat fruit in the morning, stating: "Consuming fruit with healthy fats such as nuts and seeds, along with a protein source (like yogurt, milk, or lentils), helps mitigate these effects and reduces blood sugar spikes. This also helps avoid sudden highs and sharp drops in blood sugar levels."
Studies suggest that eating fruit between meals, such as between breakfast and lunch or between lunch and dinner, reduces energy consumption and enhances feelings of fullness.
It is advisable to eat all types of fruit in moderation throughout the day and to consume whole fruits rather than juices to maximize fiber and micronutrient intake.
