Nutritionist explains effect of eating fruit before bed on blood sugar

Jakarta (ANTARA) - Consuming fruit in the evening generally does not cause a significant spike in blood sugar in healthy people, even though fruit contains natural sugar, according to nutritionists.

Eating Well reported on Monday (5/7) local time that nutritionist and diabetes education specialist Kimberley Rose-Francis explained the body has mechanisms to keep blood sugar levels stable during sleep through the work of hormones and the release of glucose from the liver.

Nutritionist Lucy Zhang said a single serving of whole fruit before bed generally does not cause a drastic rise in blood sugar because the body can produce and use insulin effectively to regulate glucose levels.

However, the response may differ in people with diabetes or insulin resistance. According to Rose-Francis, some studies show that a high-carbohydrate snack before bed can increase blood sugar levels overnight in these groups.

Even so, fruit can still be part of a diabetes-friendly diet. Zhang recommends choosing whole fruits rich in fibre rather than fruit juice, as fibre helps slow the absorption of sugar into the bloodstream.

To help keep blood sugar levels stable, experts recommend eating fruit with a source of protein or healthy fat, such as an apple with peanut butter, grapes with cheese, or berries with Greek yoghurt.

Additionally, choose fruit that is not overly ripe as it contains more resistant starch, limit portions to about one medium-sized fruit or one cup of fresh fruit, and take a 10-minute walk after eating to help the body use glucose as an energy source.

According to the experts, for most healthy people, fruit remains a nutritious evening snack choice because it is rich in fibre, vitamins, minerals, and antioxidants.