Starting the day with fruits may seem like the healthiest choice, but nutrition experts say it may not always be the best option when consumed on an empty stomach.
In an interview with Hindustan Times (HT), Fiona Sampat, clinical dietitian at Kokilaben Dhirubhai Ambani Hospital, Mumbai, explained why eating fruits first thing in the morning can cause more harm than benefit for some people.
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Why fruits on an empty stomach may be problematic
According to Sampat, the popular belief that fruits are best consumed on an empty stomach has no scientific backing. She told HT Lifestyle that fruits contain natural sugars which can cause a sharp spike in blood glucose levels when eaten alone in the morning.
“This rapid rise and crash in blood sugar can lead to fatigue, hunger pangs and glucose fluctuations,” she said.
She further warned that this habit can be especially risky for:
People with diabetes
Those prone to blood sugar fluctuations
Sampat also said that acidic fruits such as oranges and sweet lime may cause gastric irritation when consumed on an empty stomach due to their acidic nature, leading to discomfort and acidity.
The right way to eat fruits in the morning
Sampat advised that fruits should not be completely avoided in the morning but paired correctly to prevent sugar spikes. Speaking to HT, she said:
“Pairing fruits with healthy fats such as nuts and seeds, along with a protein source like curd, milk, buttermilk or lentils, helps slow down sugar absorption and prevents sudden glucose crashes.”
She also explained that studies show fruits eaten between meals such as between breakfast and lunch or lunch and dinner can:
Reduce overall calorie intake
Improve satiety
Prevent overeating
She added that fruits should always be consumed in their whole form instead of juices to retain fibre and micronutrients.
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Healthy alternatives to start the day
Apart from fruits, Sampat also suggested other nutritious early-morning options like:
Nuts and seeds: Almonds, walnuts, unsalted pistachios, flax seeds and pumpkin seeds for sustained energy.
Seed-infused water: Jeera water, coriander seed water, fennel water or turmeric water for digestion and metabolic health.
Chia seed water: Rich in fibre and omega-3 fatty acids, supports heart health and blood sugar control.
