What’s not to love about fruits? They are healthy and delicious. But if you are thinking that you can just pop them into your mouth anytime and with anything, then you need to think twice. Eating fruit requires proper planning so that our body can properly digest it. In fact, if not consumed in the right way it can have adverse effects. Experts share tips to keep in mind while gorging on fruits.
ALL FRUITS ARE THE SAME AREN’T THEY
Most of us assume all fruits have the same goodness, but that is not the case. The optimum fruit is one which has a high level of polyphenols and a low level of glycemic index. Polyphenols are chemicals in fruits that fight inflammation in your body. Whereas Glycemic Index (GI) refers to how fast or slow the fruit will increase or decrease the glucose levels in your body. “Fruits which have a low GI are better picks as they are digested slowly and they don’t increase your sugar levels,” says nutritionist Kavita Devgan. This is especially important for someone who is diabetic. “Fruits which are darker in colour like grapes and berries have low sugar value compared to light coloured fruits like ripe bananas and melons,” suggests Devgan. Berries have the lowest GI and the highest polyphenols.
SPACE THY FRUITS
The ideal way to consume fruit is when your stomach is not full. Fruits when eaten on empty or half-empty stomach are quickly digested. However, this is not the case if the fruit is eaten right after a meal or on a full stomach. Then, it might cause indigestion and acidity. When fruit is consumed right after a meal or with another meal, then it stays in the stomach for a longer period and may start to rot and ferment in the gut. “Space your meals, especially fruits. If you are consuming three meals a day, then having fruits as a snack in the evening is a good idea. Just ensure there is at least a two hour gap between your evening fruit bowl and lunch. You can also consume them in the morning after breakfast with a 1-2 hour gap,” suggests Devgan.
DON’T PEEL THE PEEL
Fruits which can be consumed with the peel should be consumed with the peel. “The peel of the fruit is the source of antioxidants, vitamins and minerals. In fact, the peel of the fruits is also the main source of fibre which is essential for a healthy bowl movement,” says nutritionist Tripti Tandon. Wash the fruits before consuming them.
DRINKING YOUR FRUIT AIN’T SUCH A GOOD IDEA
Smoothies and fruit juice may contain various fruits but it does not offer you the same nutritional benefits as eating a fruit on its own. “Adding various fruits into a blender along dry fruits will strip the fruit of its peel and the nutrients. And combining it with other fruits will only make its glceymic index high,” states nuritionist Tripti Tandon. If you want fruit juice, try pressed juice, which is healthier.