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Fruits are essential for diet. Consuming fruit after meals is a common habit, yet it can disrupt digestion and impact overall health.
Control Carbohydrate intake and safeguard sugar levels
One of the key issues is the increased carbohydrate intake when paired with other meals. For instance, a single banana contains about 20 grams of carbohydrates, while two bananas add up to 40 grams. In meals high in carbohydrates, such as the typical Indian diet that includes rice and dal, this can lead to an excessive carbohydrate load. Rice is predominantly carbohydrates and dal comprises nearly 70% carbohydrates. Having fruits after such meals can elevate the overall glycemic load, potentially affecting blood sugar levels.
FODMAPs Effect
Another concern is the increase in fermentable molecules, known as FODMAPs, found in many fruits like apples and pears. Fruits digest much faster than most other food items. When paired with heavier meals, they remain in the gut for a longer duration, potentially fermenting and causing bloating. When consumed after meals, especially those high in beans or lentils like rajma and chole, these fermentable sugars can lead to gas and bloating. The gut microbiome ferments these molecules, resulting in discomfort for some individuals.
Myth about weight loss
There is a misconception that eating fruits post-meal contributes to weight loss. However, every food, including fruits, has calories. If fruits are consumed alongside a full meal, they simply add extra calories without providing the intended benefits. You will have to put extra efforts in burning the calories. As an alternate, consuming fruits like guavas or papayas as mid-meal snacks can provide a nutritious, low-calorie option to curb hunger and maintain healthy energy levels throughout the day.
The right beneficial combination
If combined well, fruits with meals or after meals can provide benefits too. For example, consuming oranges with meals can enhance iron absorption due to their high vitamin C content. Moreover, pairing high glycemic index fruits, such as bananas, with a meal can moderate blood sugar spikes. Similarly, including a small banana alongside a meal may moderate blood sugar spikes, benefiting those managing insulin resistance or skin health. This can be beneficial for maintaining skin health and managing insulin resistance, especially in individuals sensitive to blood sugar fluctuations.
Fruits are a powerhouse of nutrients. The wisdom of when and how you consume them makes all the difference. Opting for fruits as standalone snacks rather than post-meal add-ons allows your digestive system to function optimally while avoiding unnecessary calorie intake and digestive distress.
