While dried fruits and nuts are nutrient-dense powerhouses, they’re not a one-size-fits-all repair. Their advantages shift relying on when—and why—you eat them. The similar dish of dried apricots that perk you up at 10 a.m.would possibly weigh you down at 10 p.m.
So when is the perfect time to eat dried fruits and nuts? And does it actually matter whether or not you pop these pistachios earlier than a exercise or after a nap? According to consultants, the reply is sure. The timing can have an effect on every little thing from power and digestion to blood sugar and sleep high quality.
The challenge lies within the timing quite than the meals. Here’s when to eat them, what to pair them with, and make them work more durable to your physique—with out turning snack time into science class. Experts break by way of the noise to present us the information.
The finest time to have dry fruits and nuts
“Dried fruit and nuts are finest eaten when the physique is primed to soak up vitamins. They are potent meals—deal with them with intention, and your physique will thanks,” says Dr Rhea Mehta (PHD), bio-toxicologist, diet scientist, and integrative well being coach at The White Door spa. In different phrases, it is all about matching your consumption to your wants.
Get the combination proper
Hormones, metabolism, digestive capability, blood sugar, and exercise ranges all play a job. Active people are higher in a position to make the most of pure sugars and fat post-exercise. In distinction, extra sedentary people are higher off consuming smaller quantities earlier within the day to keep away from fats storage.
“Dried fruit has the next glycemic load and must be eaten moderately, ideally within the morning or pre-workout. In comparability, nuts have a low glycemic index and will be eaten anytime to stabilise blood sugar and forestall crashes,” says licensed diet coach and holistic wellness skilled Payal Rangar.
Health circumstances additionally form the foundations. Sports nutritionist Nicole Linhares Kedia suggests iron-rich soaked raisins within the morning for these coping with heavy intervals. For PMS reduction, magnesium-rich pumpkin seeds, almonds, or walnuts stirred into dinner-time soups may help.
“Eating nuts earlier than a high-carb meal can cut back a blood sugar spike put up meal, particularly in folks with diabetes or PCOS. It works as a result of nuts are wealthy in fibre, wholesome fat, and protein, which delay the digestion of carbohydrates,” provides Kedia.
Time it in keeping with your purpose
Energy enhance
Morning, afternoon, and pre-workout all work nicely on this case. “Almonds and walnuts present regular power within the morning, whereas dates and pistachios are good earlier than your exercise for a fast power enhance. Cashews and raisins offer you a psychological enhance to beat the afternoon hunch,” says Rangar. Similarly, she advises having dates, raisins, apricots, and figs for fast power and almonds, walnuts, and cashews, that are wealthy in wholesome fat and protein, for extended stamina.
