Eating Fruits at night makes you Fat?

Hello everyone, how are you doing in this first week of "trotting" ?. Today is Thursday and I am going to present you the #breakingMyths Thursdays, today we will talk about one that always comes into discussion with the coaches. Do you eat fruits at night get fat?

The answer to this is NO, and I will defend my argument:

1. What do the Fruits contain? Glucose + Fructose, unlike glucose, fructose does not elevate insulin, it goes to the liver where it becomes glycogen reserves and when these are full, they begin to form triglycerides (the fat). BUT Glycogen reserves are rarely 100% full, this depends on how much your carbohydrate intake was during the day and how much you used liver glycogen stores.

2. The body does not know what time it is, it does not have a clock that says "Oops, it's 8 PM and you ate a watermelon now you're going to gain 5 pounds".

3. Where does this myth come from? A long time ago it was believed that when we slept the body entered into a state of rest, so instead of using the energy coming from the fruit, we accumulated it in the form of fat, and this is not truth, it is more than proven that in the REM phases of sleep the consumption of carbohydrates by the brain is increased, that is, the brain can use that fruit at dinner as energy to work properly while you sleep.

4. It has been shown that the consumption of carbohydrates at night produces a greater oxidation of fat reserves, increases the feeling of fullness, improves insulin sensitivity and reduces levels of ghrelin (appetite hormone)

5. Obviously the whole natural fruit is much better, since we take advantage of the fiber. Avoid adding sugar or cooking the fruit.

Now I want to clarify something, is not that after you read this you go to have 1kg of fruit every night, NO, the ideal is to eat a maximum of 2 servings of fruit at night, and it is very important to see what is the glycemic index of the fruit that is going to be consumed.

I hope I have removed the myth of the head, if you want to know more about what fruits to eat at night, or which are better before or after running, leave your comment.

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