We are in full summer and the heat is not giving us truce, despite the Dana that is touring the Mediterranean. Above, at night, the high temperatures is not that Dén a lot of truceso turning on the fire to cook becomes somewhat difficult. And in Spain, where we had dinner later than anyone in Europethe idea of a heavy dinner at 22:00 can be almost offensive to the stomach. Therefore, there are people who are opting for the easy: Fruit dinner, but is it really a good idea?
A tempting combination. Between the heat and the effervescent idea of the “bikini operation” – which charges strength with the arrival of fashions on social networks, Like the obsession with flat belly– Some people see in the fruit a kind of dietary lifeguard. Refreshing, quick to prepare and with a light reputation, it seems the ideal option for dinner without adding calories. In fact, publications like Vogue They have pointed out that this practice has become popular as a detox strategy or to lose weight, while Men’s Health He has pointed out that those who seek to control their caloric intake usually resort to fruit at night. But, like almost everything in nutrition, things are not as simple as they seem.
An easy solution. The fruit is healthy, nobody doubts. It is a food that provides vitamins, water, fiber and antioxidant compounds. Eating only fruit for dinner is not a dangerous practice by itself, but it is not a magical solution either. In a report for Telvaseveral nutritionists have warned that many fruits have a high glycemic index (such as very mature banana, grapes or chaqui). This means that they can raise blood sugar quickly, something that is not convenient if you are going to sleep later without moving a muscle.
In addition, the point is that fruit has no healthy proteins or fats, which generates less satiety and can cause hunger the next day. This situation can cause a cycle of excess for food anxiety, such as have pointed out in Vogue.
And what can be done with this heat? Nutritionist Jerlyn Jones has pointed out in Heathline that the fruit is Perfectly compatible with a healthy dinner, provided that it is not the only thing on the plate. Combine it with proteins (such as natural yogurt, cooked egg or white fish) and healthy fats (avocado, nuts, olive oil …) helps stabilize blood sugar levels and feel more satiated.
For his part, dietitian Rocío Práxedes has insisted on an interview for Infosalud that the fruit does not fat at night: the relevant is not the time, but the daily caloric total and the balance of the diet. However, remember that excessive consumption of fruit can displace other essential nutrients, especially if dinner becomes regularly into a bowl of melon and little else.
If you are determined by the fruit … Some fruits are more suitable than others for dinner. The low glycemic index – as apple, pear, kiwi or red fruits – are good allies. On the other hand, others such as mango, mature pineapple or watermelon raise glycemia faster, something that does not interest just before sleeping. As have pointed out in the voice of Galiciayou have to be careful with the juices and the dehydrated fruit. Although they seem healthy, when fiber is eliminated, its effect on blood sugar is faster and less satiating.
Most recommended. It may sound to Cliché, but the key is in variety and balance. A healthy dinner in summer can be light, yes, but it must be complete. A yogurt with fruits and nuts, a salad with fresh cheese and fruits of the forest, or a cold cream of vegetables with a hard egg and a piece of fruit at the end can be simple, fresh and very healthy options, According to Vogue.
Not everything is the fault of the fruit. The fact of late dinner and in large quantities can alter rest and favor Fat storage, since the body does not spend energy while we sleep. The general recommendation of experts: dinner at least three hours before going to sleep, and that dinner does not exceed 20% of the daily caloric daily.
And while dinnering fruit may seem like a way to compensate, it is not worth any fruit or any amount. In Men’s HealthNutritionist Tiziana Stallone has pointed out that, in cases of diabetes, insulin resistance or digestive problems such as dysbiosis or Sibo, it is convenient to limit high glucemic index fruits, such as watermelon or grapes, especially at night.
Neither myth, nor miracle. No, the fruit does not get fat at night. But it is not an infallible plan to lose weight. Eating well is somewhat more complex than opening the fridge and chopping watermelon with the light of the refrigerator. The fruit is an ally, but not the only one. And taking care of yourself does not suppress food, but to learn to combine them. So this summer, before skipping dinner or limiting it to a peach: it’s not about eating less, but eating better.
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