Can you eat fruit to lose weight? Is it better to "eat before a meal" than after a meal? Nutritionist: Group 1 should not eat on an empty stomach
Can you eat fruit to lose weight? Nutritionist’s answer: Eat it every day!
Most people know that “eating fruits” has certain benefits for the body. But when is the best time to eat fruit? If you are currently in the weight loss stage, can you eat fruit with confidence? Nutritionist Cheng Hanyu pointed out in a social post that fruits are rich in dietary fiber, require time to chew and digest, can increase satiety, and are rich in vitamins, minerals and other nutrients, among which phytochemicals also have antioxidant effects. .
Many people are also worried that fruit is too sweet, which may be detrimental to weight loss. Nutritionist Cheng Hanyu clarified that there are indeed many studies that have found that excessive intake of added sugar is harmful to health, but most of them refer to sources such as “sucrose” and “fructose”, not the sugar in fruits. A large amount of added sugar or fructose can easily lead to obesity and fat accumulation; if fruits are eaten in moderation, the fructose content will not affect the body.
In addition to being rich in dietary fiber and increasing satiety, nutritionist Cheng Hanyu also said that moderate intake of fruits can also reduce the risk of heart disease, stroke, and type 2 diabetes; use low-calorie natural foods such as fruits to replace high-calorie foods in the diet. Oily and high-sugar foods are more helpful for weight loss or diet control. Therefore, those who are in the weight loss stage do not need to worry about the “calorie explosion” caused by fruits.
Should you eat fruit before or after meals? Click on the timing of eating “6 ethnic groups” to understand in one go
At what time should fruits be eaten to have the greatest benefit to the body? Nutritionist Cheng Hanyu explained that if the general public does not have problems such as overweight or chronic diseases, they can choose fresh fruits of the season to eat, mainly “1 fist” size at a time, and eating them before or after meals will help digestion and metabolism. Those who are losing weight can eat high-fiber fruits such as passion fruit and guava. Eating them before meals can increase satiety and reduce meal intake.
Office workers need fruits that can help digestion and promote metabolism, such as papaya, kiwi or pineapple, during their daily social activities and holiday dinners. Those with exercise habits can consume fruits that can help regenerate glycogen and repair muscles, such as tomatoes, within 1 hour after exercise. Citrus fruits such as oranges are rich in citric acid, which also helps to regenerate glycogen and repair damaged muscle tissue.
Nutritionist Cheng Hanyu said that patients with diabetes must pay attention to three major principles when consuming fruits: first, choose “low GI” varieties, such as apples, guava, saint tomatoes, etc.; second, combine them with vegetables or protein foods. Eating it and avoiding taking it on an empty stomach can make blood sugar fluctuations smaller. Finally, remember to eat in moderation and avoid taking too much, which may cause excessive fluctuations in blood sugar. Patients with gastroesophageal reflux should avoid ingesting fruits within 3 hours before going to bed; eat less citrus and high-acidity fruits, such as grapefruit and grapefruit, to avoid high acidity causing esophageal sphincter relaxation and aggravating gastroesophageal reflux symptoms.
According to the guidelines issued by the Taiwan Ministry of Health and Welfare, the recommended daily intake of fruit can be “1 fist-sized”. The cut-up fruit is about half a bowl to 1 bowl, and at least 2 servings a day should be consumed, and the amount should be at least 1 serving per day. Mainly local, seasonal and diversified. In addition, fruits should also be consumed evenly with vegetables, dairy products, beans, fish, eggs, meat, nuts and seeds to ensure the diversity of nutritional sources and help maintain good health.
Cheng Hanyu Nutritionist Facebook fan page: Cheng Hanyu Nutritionist
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