Fruits – which, when and how much?

Dietitian Lavleen holding fruits in bowl
How and which fruits are healthy?

Consumption of local produce and seasonal fruits leads to regulated blood sugar, which further optimize the functioning of all organs, making a person feel energetic as opposed to dull and lethargic. Fructose in sugar, allows steady blood sugar levels which controls acidity and keep tea or coffee cravings at bay. The more food travels, the less nutrients it has. All fruits have FRUCTOSE, so it does not matter that you are eating a mango over an apple.

Best time to have fruits?

Early morning is the best time to have them. Do not consume these immediately after a meal or with a meal, as this would disturb the sugar levels and fructose in fruits converts into glucose and turns to fat. Some of them like an unripe litchi have certain enzymes which are toxic and should not be consumed empty stomach. Citrus ones may cause acidity in some people whose PH level is on higher side so they should avoid citrus in morning, for example – oranges. Before bed: milk, nuts or herbal teas are better than fruits to calm hunger cravings. But in case nothing is available, do not starve and enjoy them as a healthy option.

Fruit juice, shakes or smoothies?

Converting anything into juice, shake or smoothie robs it of antioxidants. Besides, high levels of fructose in the body can lead to cardiovascular disease and other problems. Prefer raw over blended fruits.

How much?

Depends on your appetite. 1 apple is digested within 20 mins and this much quantity is enough (with a handful of nuts) before a workout for example. Fill your stomach by 80% , do not overeat. Moderation is the key.

Fruits for weight loss/skin?

These are not a magic that will lead to weight loss. It really depends on how much and and at what time you are eating it. Eg.- mango or banana consumed with a meal leads to fat gain; same fruit in the morning helps with a bloat free stomach.

Include more colors in your diet and watch your skin glow! So include all of them.

mixture of fruits

Fruit for Diabetics?

Eat all the seasonal and locally available fruits even if you have DIABETES as the FRUCTOSE will eventually manage your sugar.


If taken in large amount on empty stomach, these can cause acidity, interfere with glucose metabolism and lower down blood sugar levels. So, always take care of your portion size, while eating anything.

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Dietitian Lavleen

Dietitian Lavleen

***Winner of Best Dietitian in Chandigarh in 2015 organised by Global lifestyle awards. Most promising Youngest dietitian in 2016 organised by International health care awards. Best innovative class in 2017 organised by Global achievers forum. Weight loss specialist - Chandigarh, diet consultations, online diet plans - 7 years experience in Nutrition and Dietetics - Worked at PGIMER and Inscol hospitals.*** My passion is helping others achieve their health goals through optimal nutrition and diet. "Don't diet, rather eat correct food!" It has always been my dream to create and promote good health and fitness through good food. My aim is to guide, educate and motivate my patients about how healthy eating can contribute in bringing health, wealth and happiness together in their lifestyle.

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6 Responses

  1. Ravi kumar says:

    Can we eat fruits in the early morning? Generally we take tea and coffee.

  2. Rubina says:

    Hello Mam, I wanna to reduce weight but it always remain stuck. Mainly, my upper abdomen is always bloated. I used to take an apple n a black coffee bef my workout in the morning. Is it because of black coffee?

    • Naman Thareja says:

      No, it is not because of black coffee. It may be due to other factors like fiber, high protein diet and disturbance of sleep and stress levels.

  3. Geet says:

    How much time fruits take to digest? When can we have our meal after consuming fruits?

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