Fruits are often hailed as a vital part of any healthy diet, packed with essential nutrients like vitamins, minerals, and fibre. They are also a staple in weight-loss plans due to their low-calorie and high-nutrient profile.
When it comes to starting the day right, many wonder if consuming fruits first thing in the morning, on an empty stomach, is the best choice. Despite their many benefits, experts say that eating fruits on an empty stomach may not be as ideal as it seems.
Fiona Sampat, a clinical dietitian at Kokilaben Dhirubhai Ambani Hospital in Mumbai, recently discussed this topic in an interview with HT Lifestyle, explaining why it's not always advisable to consume fruits first thing in the morning. She also suggested some alternatives that can help kickstart the day in a healthy manner.
Many people believe that consuming fruits on an empty stomach enhances their health benefits. However, Fiona argues that there is no scientific evidence supporting this claim. In fact, eating fruits first thing in the morning can lead to a rapid spike in blood sugar levels.
This is due to the natural sugars in fruits, which can cause a sudden increase in glucose when consumed without any other food in the stomach. As a result, the body may experience a quick rise followed by a sharp drop in blood sugar, leading to fatigue, hunger pangs, and even fluctuations in glucose levels.
For those with specific health concerns, such as diabetes, this rapid blood sugar variation can be particularly problematic. Additionally, consuming fruits, especially citrus varieties like oranges or sweet lime, on an empty stomach can lead to gastric discomfort. This is because these fruits are acidic and may irritate the stomach lining, potentially causing discomfort or bloating.
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Despite the potential downsides of eating fruits on an empty stomach, Fiona emphasises that fruits should not be eliminated from the morning diet entirely.
Instead, it's important to change how they are consumed. Pairing fruits with healthy fats and proteins can help moderate the sugar spike and provide a more sustained energy boost throughout the morning.
For example, pairing fruits with nuts, seeds, or protein sources such as curd, buttermilk, milk, or lentils can help reduce the blood sugar fluctuations. This combination also provides essential nutrients that support overall health.
Studies have shown that eating fruits between meals, rather than first thing in the morning, can help reduce overall energy intake and increase feelings of fullness, which may assist in weight management.
Another key point Fiona stresses is the importance of consuming whole fruits rather than fruit juices. Juices lack the fibre and micronutrients found in whole fruits, which means they don’t offer the same health benefits.
If you're looking for healthy alternatives to start your day, Fiona suggests several options that can boost energy, digestion, and overall health. These include:
Nuts and seeds: Almonds, walnuts, unsalted pistachios, flaxseeds, and pumpkin seeds are excellent choices as they are rich in omega-3 fatty acids and provide a sustained energy boost.
Hot water concoctions: Drinks like jeera water (cumin), coriander seeds water, fennel seeds water, and turmeric water are packed with antioxidants and anti-inflammatory properties that support metabolism and digestion.
Chia seed water: Chia seeds are a great source of omega-3 fatty acids and fibre, promoting heart health, regulating blood sugar, and providing a sense of fullness.
Lemon water: A refreshing option that helps with hydration, digestion, and provides a healthy dose of vitamin C.
Milk: A protein-rich beverage that supports bone health and helps stabilise blood sugar levels.
By making a few adjustments, such as pairing fruits with healthy fats or protein, you can enjoy the benefits of fruits while avoiding blood sugar spikes.
Additionally, exploring other nutritious options in the morning can help ensure a healthy and energising start to your day.
With inputs from Indian media