You hear a lot recently about the fact that on a slimming diet it is better to avoid fruit, and even if you eat it, you absolutely cannot do it in the evening. I follow the diet and these fruits are often offered at later times. So can I eat them without fear? Ania 36 years old.
Fruit and fat
All the confusion about eating the fruit is that they contain fructose, i.e. simple sugar. It is true that it has a lower index glycemic than glucose, and at the same time it is sweeter, but it is more and more often burdened it is to blame for weight gain. Thus, fruit began to be considered as products fattening, not recommended for people on a slimming diet. Simultaneously however, it has been forgotten that they are a treasury of vitamins and minerals, fruit acids or dietary fiber. And that they are mostly made up of they are made of water, not fructose.
Coming back to fructose, it’s true that its metabolism is there other than for glucose. While glucose can be used in many for example, it can be used to rebuild glycogen reserves, as well as for needs energy of the body, so much fructose consumed in excess can be converted into fat. Emilia Gnybek-Ciosek has already written more about the metabolism of fructose in the article “A few truths about fructose”.
For this reason, fructose is often accused of fattening properties. It should be emphasized, however, that many studies that show that was carried out on rodents where the proportion of fructose in their diet was very high (up to 50%). In rodents as much as 30-50% of delivered fructose turns into fat. By contrast, in humans, fructose is not the first such a large share in the diet, and secondly, under normal conditions her consumed less than 1% is converted into fat. So we don’t have to give up fruit for fear of gaining weight.
Fruit in the evening
The second objection to the fruit is that it is fermenting gas in the gut, causing gas and gas. For this reason Recently, postulates not to eat fruit in the evening have been heard very often.
The passage time of the fruit in the digestive tract is quite short compared to other products, they quickly enter the intestine from the stomach, where they are digested. In healthy people, digestion goes smoothly, therefore the fruit “has no time” to ferment. As a source of dietary fiber rather, they regulate bowel function and defecation and therefore help fight constipation and flatulence. Of course, this applies to healthy people, it may be different in in the case of people suffering, for example, from intestinal diseases.
It should be emphasized that often with problems with defecation This is what helps patients to eat fruits such as apples and kiwi on a regular basis or prunes.
Slogans such as “do not eat fruit in the evening” as of today they have no scientific basis. Unless we relate it to the general rule, do not eat any products later than 3 hours before bedtime, because in digestion slows down during sleep. Consumption of late in the morning can therefore translate into indigestion, heartburn and weight gain body, but this is true for all products in general, not just for fruit.
Bibliography:
https://www.ncbi.nlm.nih.gov/pubmed/21138613
https://www.ncbi.nlm.nih.gov/pubmed/26162950
https://www.ncbi.nlm.nih.gov/pubmed/24518866
http://physrev.physiology.org/content/90/1/23
https://www.cambridge.org/core/journals/nutrition-research-reviews/article/misconceptions-about-fructosecontaining-sugars-and-their-role-in-the-obesity-epidemic/76DA62E58915034AC70CE4F9B18019A2
https://www.ncbi.nlm.nih.gov/pubmed/25931419
The photo comes from: foter.com