It is widely acknowledged that fruits are among the most beneficial health foods. Rich in natural nutrients, including vitamins, minerals, and fiber, they are essential components of healthy diets and weight-loss plans.

When considering a nutritious start to the day, the question often arises regarding the consumption of fruits on an empty stomach. The first meal after an overnight fast should be wholesome, which positions fruits as an excellent option. However, despite their impressive nutritional benefits, there are certain circumstances where fruits may not be the best choice.

In a discussion with Lifestyle, Fiona Sampat, a clinical dietitian at Kokilaben Dhirubhai Ambani Hospital in Mumbai, addressed the appropriateness of eating fruits first thing in the morning. She also provided recommendations for alternative foods to consider for breaking the overnight fast.

Why shouldn't you have fruits on an empty stomach?

Fiona began by challenging the widely held belief that consuming fruits first thing in the morning is beneficial. She stated, “Although there are assertions that eating fruits on an empty stomach or in the morning enhances their advantages, there is no scientific backing for this claim. In fact, it is advisable to avoid consuming fruits on an empty stomach, as they contain natural sugars that can lead to a rapid increase in blood sugar levels, particularly when no other food is present. This can result in a swift spike followed by a drop in blood sugar, making individuals more susceptible to fluctuations, fatigue, and hunger pangs.”

It is important to refrain from eating fruits on an empty stomach, especially for certain at-risk populations. Furthermore, some fruits may not be appropriate due to their specific nutritional characteristics. Expanding on this point, Fiona remarked, “This necessitates careful consideration for individuals with diabetes or those prone to blood sugar fluctuations. Additionally, some people may experience gastric discomfort when consuming fruits, particularly citrus varieties like oranges and sweet limes, on an empty stomach due to their acidic properties. The high acidity can irritate the stomach lining, leading to gastric distress.”

What is the proper way of having fruits in the morning?

However, it is important not to eliminate fruits from your morning routine. By adjusting the way you consume fruits in the morning, you can significantly reduce the likelihood of experiencing sugar spikes.

Fiona explained the ideal method for enjoying fruits in the morning, stating, “Combining fruits with healthy fats such as nuts and seeds, along with a source of protein (like buttermilk, yogurt, milk, or lentils), can mitigate these effects and help prevent sugar spikes. This approach also aids in avoiding the rapid fluctuations in blood sugar levels. Research indicates that consuming fruits between meals—such as between breakfast and lunch or between lunch and dinner—can lead to a decrease in subsequent energy intake and may enhance feelings of fullness. All fruits can be enjoyed in moderation throughout the day. Additionally, it is advisable to consume whole fruits instead of fruit juices to fully benefit from the fiber and micronutrients they contain.”

Other alternatives to start your day with

Do not limit your options to just fruits; numerous alternatives can promote a healthy start to your morning.

Fiona suggested:

Nuts and seeds: Incorporating nuts such as almonds, walnuts, and unsalted pistachios, along with seeds like flax and pumpkin seeds, can be beneficial. These foods are excellent sources of omega-3 fatty acids and provide a steady energy boost throughout the day.

Hot water mixtures: Consider beverages made from cumin water, coriander seed water, fennel seed water, or turmeric water. These drinks are abundant in antioxidants and anti-inflammatory properties, which can help reduce inflammation, enhance metabolic health, and support digestion.

Chia seed water: Chia seeds are a great source of omega-3 fatty acids and fiber, contributing to heart health, stabilizing blood sugar levels, and promoting a feeling of fullness.

Lemon water: This drink aids in hydration, supports digestive health, and offers a significant dose of vitamin C.

Milk: Milk serves as a valuable source of protein and calcium, which are essential for maintaining bone health and regulating blood sugar levels.

Read Also: Revamp Your Morning Routine with These Yoga Poses for Better Health

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