Evening fruit consumption: Balancing health and restful sleep

Fruits are often seen as the epitome of health – full of vitamins, minerals, and fibre; they are the foundation of a balanced diet. However, eating fruits at the wrong time of day, particularly in the evening, may have negative effects. However, they may seem like a better option than sweets or crisps; eating fruits before bed can lead to weight gain and sleep disturbances. Why does this happen? And what alternatives should you consider to ensure your evening snack is healthy and safe for your figure?

Fruits are undoubtedly a valuable part of a healthy diet, providing many benefits to our bodies. They are rich in vitamins, minerals, and fibre, support digestion, and strengthen the immune system. However, despite all these advantages, eating fruits in the evening can lead to weight gain.

The main reason to avoid fruits before bedtime is fructose – the natural sugar found in fruits. Although it is healthier than refined sugar, excess fructose can be problematic. It does not provide a feeling of fullness for long, which can lead to snacking later at night. Additionally, the body does not burn sugars as efficiently in the evening as it does during the day, which means excess fructose is stored as fat, particularly around the belly area.

It's also worth noting that eating fruits in the evening can affect sleep quality. The sugars in fruits can raise insulin levels, impacting the hormones regulating sleep, such as melatonin. A sudden rise in sugar levels may make it difficult to fall asleep or lead to frequent waking during the night, which negatively affects body recovery and our metabolism in the long run.

Of course, not every intake of fruits in the evening necessarily leads to weight gain or sleep issues. It all depends on the fruits' type, quantity, and overall caloric balance. If you choose fruits with a low glycaemic index, such as berries, currants, or strawberries, and consume them in moderate amounts, you probably won't experience negative effects.

If you're craving something sweet in the evening, consider these healthier alternatives:

• Vegetables: They are low-calorie, high in fibre and vitamins, and provide a long-lasting feeling of fullness. Great choices include carrots, bell peppers, cucumbers, tomatoes, or celery.
• Nuts and seeds: They are rich in healthy fats, protein, and fibre. A handful of nuts or seeds can be an excellent snack.
• Natural yoghurt: You can enhance it with low glycaemic index fruits, nuts, or seeds.
• Lean meat or fish: If you're feeling hungrier, you can have a small portion of lean meat or fish.