Fruits are packed with essential nutrients, making them a staple in healthy diets. However, eating them first thing in the morning on an empty stomach may not be the best choice. Experts explain why and suggest healthier alternatives to start your day.
Is Eating Fruits on an Empty Stomach Bad for You?
Many believe that consuming fruits in the morning maximizes their health benefits, but clinical dietitian Fiona Sampat disagrees. In an interview with HT Lifestyle, she explained, “While there are claims that suggest eating fruits on an empty stomach or in the morning maximizes their benefits, there is no scientific evidence for the same. Consuming fruits on an empty stomach should rather be avoided as fruits contain natural sugars which can give a quick rise to the blood sugar levels.”
A rapid increase in blood sugar can lead to energy crashes, fatigue, and increased hunger. This effect is especially concerning for individuals with diabetes or those prone to blood sugar fluctuations.
Additionally, certain fruits—especially citrus varieties like oranges and sweet lime—may cause stomach irritation due to their high acidity. “Some individuals may also face gastric discomfort when fruits, especially citrus fruits, are consumed on an empty stomach due to their acidic nature. The high acidic content of these may cause irritation in the stomach lining, causing gastric discomfort.”
The Right Way to Eat Fruits in the Morning
Fruits are still an essential part of a balanced diet, but how and when you consume them makes a difference. Sampat recommends pairing them with protein and healthy fats to prevent sugar spikes. “Pairing fruits with healthy fats like nuts and seeds and a protein source (buttermilk, curd, milk, lentils) helps to reduce these effects and reduce the sugar spikes as well.”
Studies also suggest that eating fruits between meals—such as between breakfast and lunch—can help control hunger and prevent overeating later in the day. Whole fruits are preferable to fruit juices to maximize fiber and micronutrient benefits.
Better Alternatives to Kickstart Your Morning
Instead of starting your day with fruit alone, consider these healthier morning options:
- Nuts and Seeds: Almonds, walnuts, and seeds like flax or pumpkin provide omega-3s and sustained energy.
- Warm Herbal Water: Jeera, coriander, fennel, or turmeric-infused water aids digestion and reduces inflammation.
- Chia Seed Water: Packed with fiber and omega-3s, chia seeds support heart health and blood sugar balance.
- Lemon Water: Boosts hydration, digestion, and vitamin C levels.
- Milk: A good source of protein and calcium, promoting bone health and stable blood sugar.
By making mindful choices, you can start your day on a healthier note while still enjoying the benefits of fruits at the right time.
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