The best time to eat fruit for weight loss is before meals. This timing may help increase satiety and reduce overall calorie intake.
Fruit is a smart addition to a weight loss diet because it is low in calories and packed with fiber. You can likely maximize the benefits of weight loss by eating fruit before meals.
Fiber slows digestion and helps you feel full after eating. This can lead you to eat fewer calories and create a calorie deficit, which is necessary for fat loss. High-fiber diets can help you lose weight, even without restricting calories.
High-protein diets are even more effective for supporting weight loss than high-fiber diets. Enjoy fruits with protein-rich foods like berries and Greek yogurt, and apples with peanut butter.
A small study of 17 men found that when participants ate an apple before a meal, they experienced significantly higher satiety than when they ate it after a meal. They also reduced their calorie intake by 18.5%.
Fruit supports blood sugar management in the following ways:
- Fiber lowers blood sugar: The fiber in fruit slows digestion and reduces the absorption of sugar into the bloodstream, helping to lower post-meal blood sugar levels. Eating fruit significantly decreases fasting blood sugar levels in people with diabetes.
- It may reduce your risk of diabetes: Eating 100 grams or more of fruit is associated with a 2.8% lower risk of developing diabetes.
To maximize blood sugar benefits:
- Choose whole, fresh fruits over dried or sweetened canned fruits: Frozen, unsweetened fruit is an excellent alternative if fresh fruit isn’t available.
- Eat smaller portions: Fruit is high in natural sugars.
- Pair it with a source of protein, like eggs, nuts, or cheese: Pairing carbs with protein can help reduce post-meal blood sugar levels compared to eating carbs alone.
For blood sugar management, aim to eat fruit after a high-protein meal. This can significantly improve blood sugar control.
For example, eating a salad with chicken breast or a bit of cottage cheese before enjoying a piece of fruit could support better blood sugar management.
Here are a few fruit-related myths you can ignore:
- People with diabetes shouldn’t eat fruit: People with prediabetes and diabetes can eat fruit. In fact, fruit can help people with diabetes manage their blood sugar and may help people reduce their risk of developing diabetes in the future.
- Fruit has too much sugar: While fruit contains natural sugar, that doesn’t make it unhealthy. Not only do fruits provide energy in the form of carbs, but they’re also rich in fiber, vitamins, minerals, and plant compounds that help protect against disease.
- You shouldn’t eat fruit before bed: There’s no “wrong” time to eat fruit. While some people claim fruit before bed can harm your health, there’s no evidence to support this. Some fruits—like kiwis, which are a good source of serotonin—might actually help you sleep better.
- Always eat fruit on an empty stomach: Some wellness enthusiasts promote this practice as a way to support digestion and reduce symptoms like bloating, but there’s no evidence that fruit should be eaten alone. In fact, eating fruit with other foods may support satiety and blood sugar management.
Most adults fall short of the recommended 1.5–2 cups of fruit per day.
Try these tasty ideas to increase your fruit intake:
- Pair with nuts or cheese for a filling snack.
- Add berries or sliced bananas to your morning oatmeal or yogurt.
- Blend frozen berries into your smoothies and protein shakes.
- Incorporate fresh fruits into savory dishes, like salads and grain bowls.
- Snack on apple slices smeared with nut butter.
