Photo credit: www.vogue.com
Many of us have reached for sweet snacks during stressful times—be it a donut to cope with a long Zoom call or chocolate to combat afternoon fatigue. One might then attempt to balance this with healthier options, like dried fruits and nuts, to compensate for those indulgences.
While these snacks pack a nutritional punch, not all dried fruits and nuts are created equal regarding their health benefits. Their effects can vary significantly depending on whether they are consumed in the morning or later in the day. For example, an apricot that offers you a boost of energy in the morning may not have the same effect in the afternoon.
So, when should you eat nuts and dried fruits? Does it make a difference if you have pistachios before hitting the gym instead of after taking a nap? Experts confirm that timing is indeed important; it influences energy levels, digestion, blood sugar, and even sleep patterns.
The key is not just the food itself but when you consume it. Here’s a guide for optimal timing, nutritional pairings, and effective strategies to enhance the benefits of these snacks without overwhelming yourself with complexity. Leading experts weigh in to provide clarity.
Optimal Timing for Dried Fruits and Nuts
According to nutrition scientist Dr. Rhea Mehta, “Dried fruits and nuts are most beneficial when the body is ready to absorb their nutrients. These foods are powerful, so approaching them with intentionality pays off in health benefits.”
The Right Combinations
Your hormones, metabolism, and activity levels can greatly influence your choice of nuts and fruits. For those who are more active, the body can effectively utilize natural sugars and fats after exercise. Conversely, individuals with a sedentary lifestyle may want to limit their intake and opt for smaller portions earlier in the day to avoid fat accumulation. Certified nutrition coach and holistic wellness expert Payal Rangar explains, “Dried fruits have a higher glycemic load and are best enjoyed in moderation, preferably in the morning or before a workout. Nuts, with their low glycemic index, can be consumed throughout the day to help stabilize blood sugar levels and minimize crashes.”
Specific health conditions can further dictate these recommendations. Sports nutritionist Nicole Linhares Kedia advocates for iron-rich raisins in the morning for individuals experiencing heavy menstrual cycles. For those dealing with PMS, integrating magnesium-rich pumpkin seeds, almonds, or walnuts into meals can provide relief.
Kedia adds, “Consuming nuts before a high-carb meal can help mitigate post-meal blood sugar spikes, especially for those with diabetes or PCOS. The fiber, healthy fats, and protein in nuts slow down carbohydrate digestion, which is beneficial.”
Align Snacks with Your Health Objectives
Energy Boost
Morning, afternoon, and pre-workout times are ideal for energy-enhancing options. “Almonds and walnuts offer sustained energy in the morning, while dates and pistachios are great before workouts for a quick pick-me-up. To navigate the afternoon slump, cashews and raisins can provide a mental lift,” notes Rangar. Additionally, dates and raisins are quick energy sources, while almonds, walnuts, and cashews support prolonged stamina due to their healthy fat and protein content.
Weight Management
For effective weight management, it’s recommended to consume almonds, walnuts, and raisins early in the day to allow for adequate metabolism. “Nut butter can serve as a mid-morning or mid-afternoon snack to fend off cravings without causing sugar crashes. However, it’s crucial to monitor portions. Late-night consumption of dried fruits is not advisable,” advises Mehta.
Digestive Health
“Morning is optimal for fiber-rich choices like prunes, figs, raisins, and almonds, which can aid digestion and promote regular bowel movements. For lighter, evening options, dried apricots and walnuts may help prevent bloating,” Kedia suggests. She warns that metabolism slows during the night, potentially leading to bloating or discomfort when consuming dried fruits and nuts too late. The natural sugars can ferment in the digestive tract, causing gas and unease.
Improving Sleep Quality
Certain foods can enhance relaxation and sleep quality, especially when combined with magnesium-rich nuts. Kedia recommends mixing crushed pistachios or almonds with milk, as the tryptophan in milk boosts melatonin production. Pairing almonds and walnuts with bananas—rich in B6 and potassium—serves as a natural muscle relaxant. Dark cherries combined with nuts can further increase melatonin levels. However, it’s wise to avoid sugary nuts, such as honey-roasted or chocolate-coated varieties, which can lead to energy spikes, as well as salty nuts that might result in dehydration and excess sodium intake. Caffeinated nuts can also interfere with melatonin levels and disrupt sleep cycles.
Source
www.vogue.com