The consumption of fruit in the daily diet is one of the main habits of many people who seek to maintain a good quality of life. This food provides water, vitamins, minerals, fiber and different beneficial compounds for the body.
In addition, the fruit, being rich in antioxidants, prevents the premature aging of cells, and helps prevent various diseases such as cardiovascular problems, digestive disorders, some types of cancer and neurodegenerative diseases. Likewise, they are one of the best foods to combat overweight and obesity, since they produce a feeling of satiety.
However, there are myths or beliefs that eating fruit at night helps to gain weight, but according to Elena Toledano, dietitian-nutritionist at the Centta Institute in Madrid, she assured for ‘The Spanish’ that this is false,neither fruit nor carbohydrates in general make you fatter at night. It is totally false. We cannot accuse a specific food of causing an increase or decrease in our body fat on its own.
Fruits such as peaches, apples, bananas and kiwis are rich in fiber and help improve digestion at any time of the day. Nevertheless, “It is true that there are certain changes at the metabolic level depending on the time of day, but the differences are totally insignificant to directly relate the fruit to weight gain. In fact, daily fruit consumption is related to a decrease in body fat and an improvement in glycemic control,” explains Toledano for ‘El Español’.
In this way, the nutritional recommendations indicate that you should consume at least five servings of fruits and vegetables daily. That is, 2 or 3 pieces of fruit daily, no matter what it is.
Is eating only fruit good for dinner?
On the other hand, many people who want to lose weight quickly consider that eating only fruit at night helps them lose weight faster, but this is not healthy for the body.
The nutritionist Lucía Martín Montes, clarifies for Europa FM that if it is a casual day in which you do not have much appetite, “It may be a good choice”. However, he advises that the healthiest thing is to have a dinner with the three macronutrients: proteins, carbohydrates, complexes and fats. “We can have the fruit as a side dish or dessert at dinner,” he adds.
Nutritionist Sandra Abu-Sabbah mentioned in RPP Noticias that fruit contains sugars that add calories to the diet “and contribute to reaching the average 2,000 calories required by an adultno matter what time they are consumed”.
In this way, there are some fruits that provide greater benefits in weight loss, so the web portal thy health recommends the consumption of the following fruits:
- apples: It is a fruit with few calories and a lot of fiber, making it an ideal food at any time of the day.
- Berries: blackberry, blueberries and raspberries cause a satiety effect in the body.
- Melon: In addition to containing fiber, zinc, and potassium, it is one of the fruits with the highest water content; it is estimated that it has almost 90%.
- Pera: being low in calories and with a large proportion of nutrients, it helps to satiety the body and reduce stress levels.
- Kiwi: It is a fruit that helps the rapid digestion of the body and helps prevent constipation problems. In turn, this fruit simulates a pleasant and healthy dessert in any main dish.
- Papaya: Thanks to its high content of vitamin C and water, it helps reduce fluid retention, thus relieving the feeling of a bloated stomach.