Although fruits are known as health foods, did you know that some types are not suitable to eat in the evening or before bedtime? Because it can cause blood sugar to spike, increase the risk of fat accumulation, or unknowingly affect the quality of sleep. Fruits that are very sweet, high in carbohydrates, or have a high glycemic index (GI) แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ Therefore, knowing how to choose “fruit at the right time” is just as important as choosing to eat for health.
Fruits that are “not recommended” to eat in the evening
1. Banana
- Good in the morning: energy and magnesium
- Bad evening snack: Bananas are high in carbohydrates (1 medium ~27 grams), may spike blood sugar levels and cause bloating in some people.
- If eaten when the body is not using energy, these sugars may be stored as fat.
- Bananas may also cause some people to feel bloated or have sour burps if eaten close to bedtime.
2. Mango
- Ripe mangoes are very high in sugar (~45 grams per medium sized fruit).
- High in fructose → Provides instant energy
- In the evening, the body does not use much energy = risk of storing sugar as fat
3. Watermelon
- Despite its light and watery appearance, watermelon has a very high glycemic index (GI) value.
- Watermelon is high in water → May cause you to wake up in the middle of the night to urinate.
- Eating a lot in the evening can cause blood sugar levels to fluctuate quickly, making it difficult to sleep deeply.
- It is more suitable for breakfast or lunch.
4. Durian
- Very high in fat and sugar (100 grams = ~150–357 kcal depending on variety).
- Difficult to digest, takes a long time for the body to digest → May cause a feeling of fullness and increase unnecessary energy.
5. Grapes
- Grapes are high in natural sugars (especially the red or black kind), despite their “small” appearance.
- Easy to eat, fun to eat → accidentally eat more than you think = sugar accumulates without you knowing
- High in fructose and contains natural metabolism boosters → May cause sleep difficulties for some people
Why does eating fruit at the wrong time affect the body?
Because in the evening or before going to bed, the body’s metabolism starts to slow down. Eating fruits that are high in sugar or carbohydrates during this time increases the chance that excess energy will be converted into accumulated fat. It may also make it difficult to sleep well.
Tips
- Eat fruit before bed, no more than 1 handful or 1 small piece.
- Avoid fruits that are very sweet or soaked in syrup.
- You should not eat fruit with sweet dipping sauces, such as sweet fish sauce or palm sugar.
Fruits that are recommended to be eaten in the evening or before bed should be fruits that
- Low sugar
- Easy to digest
- Does not overstimulate insulin
- Some even help you sleep better.