Evening fruit cravings: A hidden obstacle to sound sleep
Fruits are a rich source of vitamins, minerals, and fibre, making them synonymous with health and energy. After all, alongside vegetables, they form the base of the food pyramid endorsed by the WHO. However, consuming them at the wrong time of day can do more harm than good.
Fortunately, more and more people are opting for healthier choices like fruits in the evening instead of sweets or crisps. Unfortunately, fruits also appear on the list of foods that are not recommended for a good night's sleep. Moreover, consuming certain fruits in the evening can lead to weight gain.
Why shouldn't you eat fruits in the evening?
Fruits are a key component of a healthy diet. They provide essential nutrients, aid digestion, and strengthen immunity. However, eating them in the evening can have unintended consequences.
The main issue is fructose, a simple sugar found in fruits. Although natural, like glucose, it can lead to a sudden burst of energy and may contribute to obesity. When consumed in excess, it can lead to fat accumulation, especially around the abdomen. Additionally, fructose does not provide long-lasting satiety, which can result in snacking and weight gain.
How does the body respond to fruits consumed at this time?
Consuming fruits with a high glycaemic index in the evening can negatively affect the body's day-night rhythm. A large amount of sugar makes falling asleep difficult and can cause nighttime awakenings. Not only glucose but also fructose causes an increase in insulin levels, which is followed by the production of melatonin, the sleep hormone. Shortly after eating fruits, you might feel sudden drowsiness, but you may wake up at night and find it difficult to fall back asleep.
However, not all fruits cause such an effect. Tart cherries or bananas rich in fibre and tryptophan can even aid in falling asleep. Scientific studies also show the positive impact of consuming kiwi on good sleep. These fruits, in turn, contain serotonin, which improves sleep quality.
These fruits do not facilitate falling asleep
Before bed, high glycaemic index fruits are not recommended, such as mangoes, watermelon, pineapple, very ripe bananas, citrus, as well as high-calorie dried fruits – dates, raisins, or figs. However, it's always worth keeping in mind that everyone's body is different. For some people, a small amount of these fruits does not contribute to sleep disturbances. If you maintain a healthy lifestyle daily, you don’t need to fear weight gain.
What to have instead of fruits?
However, a better evening snack is definitely vegetables. They have fewer calories and fructose, but more fibre, which provides long-lasting satiety. Vegetables are rich in vitamins and minerals, promoting healthy sleep and body regeneration.
An excellent choice is spinach, which you can serve as a salad or as a smoothie, blended for example with yoghurt and a green banana. To the salad, add cottage cheese and broccoli, rich in vitamins and minerals – they are also ideal for quick steaming.
Another great idea is roasted courgette and other low-starch vegetables, such as peppers, cucumbers, tomatoes, or celery. Add a source of easily digestible protein, such as eggs, cottage cheese, or lean meats, to provide your body with essential amino acids.
