Fruit is low in calories and rich in nutrients like fiber, vitamins, and minerals. Eating more of it may support weight loss and encourage healthy blood sugar levels—but does the time you eat fruit affect its health benefits?
Fruit is a smart addition to a weight loss diet because it is:
- Low in calories
- Packed with fiber. 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. Research shows that high-fiber diets can help you lose weight, even without restricting calories.
Tip: High-protein diets are even more effective for supporting weight loss than high-fiber diets. Enjoy fruits with protein-rich foods to make your snacks extra filling. For example, try pairing apple slices with peanut butter or berries with Greek yogurt.
Some research suggests you can maximize weight loss benefits by eating fruit before meals.
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 the absorption of sugar into the bloodstream, which helps reduce post-meal blood sugar levels. Research also suggests that eating fruit significantly decreases fasting blood sugar levels in people with diabetes.
- It may reduce your risk of diabetes. A study involving nearly 80,000 people found that eating 100 g more fruit was 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. Research shows that pairing carbs with protein can help reduce post-meal blood sugar levels compared to eating carbs alone.
Aim to eat fruit after a high-protein meal. Some evidence suggests that eating protein before carbs 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, research shows that 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 is a natural source of 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 health conditions like heart disease and certain cancers.
- 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: Though some wellness enthusiasts promote this practice as a way to support digestion and reduce symptoms like bloating, there’s no evidence that fruit should only be eaten apart from other foods. 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.
You can enjoy fruit at any time of day. Just be sure to include it in a well-rounded diet that’s also high in protein, healthy fats, and other fiber-rich foods like vegetables, beans, and nuts.
Remember:
- Fruit supports weight loss and blood sugar control, especially when paired with a protein source.
- Eating fruit before meals may help you feel full and eat less.
- There’s no wrong time to eat fruit—what matters most is that you’re eating enough of it.
