Can you eat an apple right before bed - Pros and cons of the fruit

Can you eat an apple before bed

An apple is a healthy and light snack that can be eaten before bed, but there are certain guidelines to follow.

The content of simple sugars, primarily fructose, makes it less ideal to eat an apple right before sleep. Generally, 100 grams of apple contain about 10 grams of sugar, which is usually associated with the development of cavities, blood sugar spikes, and weight gain.

However, a small piece weighing 100-150 grams contains 10-15 grams of sugar and 46-69 kcal, meaning that these small amounts burn off quickly. Additionally, apples have filling fiber and a glycemic index (GI) of 39, which is considered low (the limit is 55). This means they don’t rapidly raise blood sugar levels, and the energy provided can be easily used.

You can eat an apple before bed if you are hungry

An empty stomach can often interfere with a good night's sleep, so having something light like an apple can actually be beneficial. This fruit contains potassium and melatonin, and the carbohydrates it contains support the production of this sleep hormone in the body.

Apple refreshes the mouth and breath

Although the fruit doesn't protect against plaque buildup, studies have shown that it can have a bacteria-clearing effect comparable to brushing teeth.

Additionally, you can eat an apple even after brushing your teeth, as long as you thoroughly rinse your mouth with water and remove apple fibers with dental floss. Eating an apple improves digestion and prevents constipation, and if done before bed, it’s not likely to lead to excessive fermentation in the stomach.

Thus, although recommendations suggest that it's best to eat an apple before noon, especially if you're physically active, consuming it as a late-night snack won't contribute to increased fat tissue or the development of type 2 diabetes.

Who should avoid eating apples before bed

Apples before bed should be avoided by people who need to limit their intake of simple sugars, including fruit sugars. This includes individuals with diabetes, insulin resistance, metabolic syndrome, and obesity. While a small piece of fruit before bed won't necessarily contribute to weight gain, if it's included regularly in the diet, it can have an impact.

Additionally, eating apples before bed can complicate weight loss efforts, so individuals aiming to lose a few kilograms should refrain from this late-night snack.

Sources: Healthline and PLOS One.

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