The best time to have dry fruits and nuts, according to experts

“Eating nuts before a high carbohydrate meal can reduce a peak of blood sugar after a meal, especially in people with diabetes or sopk. It works because nuts are rich in fiber, healthy fats and protein, which delay the digestion of carbohydrates,” adds Kedia.

Time, according to your goal

Boost energy

In the morning, in the afternoon and the pre-training work well in this case. “The almonds and nuts offer stable energy in the morning, while the dates and pistachios are perfect before your training for a quick boost. The cashews and the raisins give you a mental boost to beat the afternoon crisis,” said Rangar. Likewise, she advises to have dates, raisins, apricots and figs for rapid energy and almonds, nuts and cashews, which are rich in fats and healthy proteins, for prolonged endurance.

Weight management

Almonds, nuts and soaked raisins are better eaten in the morning or early day to allow them to metabolize. “Reach nut butter in the middle of the morning or in the middle of the afternoon to brake the desires without sugar collisions, but do not go too far with portions. Avoid dried fruits late at night,” said Mehta.

Digestive health

“In the morning is ideal for options rich in fibers such as prunes, figs, raisins and almonds to facilitate digestion and appropriate stools, while you can include lighter fiber options such as dried dried apricots and nuts to prevent bloating in the evening,” explains Kedia. However, it warns that metabolism slows down at night, therefore the consumption of dried fruit and nuts can cause bloating or indigestion. The natural sugars of dried fruits can ferment in the intestine, causing gas and discomfort.

Sleep quality

Certain foods work in synergy with nuts rich in magnesium to improve relaxation, melatonin production and sleep quality. Kedia advises having crushed pistachios or almonds in milk because milk contains tryptophan, which stimulates melatonin. Another option is almonds and nuts with a banana, rich in B6 and potassium, making it a natural muscle relaxant. Dark cherries with nuts also help stimulate melatonin production. “But avoid sweet nuts like those roasted with honey or covered with chocolate which can cause energy peaks. Salted nuts cause dehydration and excess sodium in the body. Likewise, cavity nuts can disrupt melatonin and affect your sleep cycle,” she said.

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