While fruits are often considered a healthy start to the day, consuming them on an empty stomach might not be the best idea. According to Fiona Sampat, a clinical dietitian at Kokilaben Dhirubhai Ambani Hospital, eating fruits first thing in the morning can cause a rapid spike in blood sugar levels due to their natural sugars. This can result in a quick rise and subsequent crash in blood glucose, leading to fatigue, hunger, and glucose variability. Individuals with diabetes or those prone to blood sugar fluctuations should be particularly cautious. Additionally, consuming acidic fruits like oranges or sweet lime on an empty stomach can irritate the stomach lining, causing gastric discomfort.
However, fruits are still a valuable part of a balanced diet when consumed properly. Fiona suggests pairing fruits with healthy fats, such as nuts and seeds, or a protein source like buttermilk, curd, or milk. This combination helps to reduce the impact on blood sugar and maintains satiety. Studies indicate that eating fruits between meals can help reduce subsequent energy intake and maintain fullness.
Other nutritious alternatives to start the day include nuts and seeds (like almonds, walnuts, and flax seeds), which provide omega-3 fatty acids and sustained energy. Drinking hot water concoctions with ingredients like jeera, turmeric, or fennel seeds can also support digestion and metabolic health. Including chia seed water, rich in fiber and omega-3, can help stabilize blood sugar levels and promote heart health.
