Do you like eating apples? Because of the rich nutritional value of apples, many people say: "An apple a day, the doctor stays away from me". Although apples are good, there are also many rumors. Some people say: "Golden apples in the morning, poisonous apples in the evening", is it true? When is the best time to eat apples? Are you eating the right apples?
Is it true that "golden apples in the morning and poisonous apples in the evening"?
Answer: This statement is not scientific.
From the point of view of nutritional value, whether eaten in the morning, noon or evening, the nutritional value of apples does not change.
From the point of view of the morning period, the method of eating apples in the morning on an empty stomach is not advisable, the gastrointestinal tract is relatively empty in the morning, although from the point of view of energy load is relatively healthy, but will increase the burden on the gastrointestinal tract, may also appear bloating, abdominal pain, diarrhea and so on.
From the perspective of the evening period, the reason why there is the "poisonous apple" argument is that if you consume too many apples or other fruits at night, it will lead to excessive energy intake, increasing the burden on the gastrointestinal tract and easily cause obesity, but the premise of this argument is that the amount of apples or other fruits consumed is very large.
Generally speaking, eating a small number of apples at night will not reach the level of "poison apples".
What is the "best time" to eat apples?
This is not the "golden apple in the morning, poisonous apple at night" eating time, but the time it takes to finish an apple.
The recommended time to finish an apple is 15 to 20 minutes.
This is because the organic acids in apples can inhibit oral bacteria to a certain extent, so the apples stay in the mouth for a longer time so that the organic acids and the mouth have sufficient contact time, which is more beneficial to the oral environment. In addition, if apples are eaten too fast, and chewing is not sufficient, the role of the protection of the gastrointestinal tract will be discounted, so it is recommended to eat apples more slowly.
What period is better to eat fruits?
If you do not have any basic diseases, you can eat fruits at any time of the day with good control of the amount.
If you are diabetic or obese, due to the high energy control needs of these people, it is recommended to eat fruit as an extra meal, between meals, especially as an afternoon meal, so that you do not take in too many calories, which is good for your body.
How much apple is healthy to eat?
Apples are good, but they should not be consumed in excess. The Dietary Guidelines for Chinese Residents (2022) recommends a daily intake of 200 grams to 350 grams of fruit, which means a daily intake of about 250 grams (half a catty) of fruit is appropriate.
Excessive intake of apples or other fruits can cause sugar and energy overload and pose health risks to the body.
How should I choose red, green, or yellow apples?
The pulp of apples is rich in carbohydrates, vitamins, and dietary fiber, and there is not much difference among varieties, mainly depending on the nutrients in the peel of different colored apples. The color of apple peel is a combination of chlorophyll (green), carotenoids (red), flavonoids (yellow), and anthocyanins (red).
Green apples are crisper and rich in chlorophyll that helps with antioxidants, and anti-inflammation and aids in wound healing.
Yellow apples are sweeter and better for the spleen and stomach. They contain carotenoids, which can be converted to vitamin A in the body and relieve sluggish adaptation to dark vision due to vitamin A deficiency.
Red apples have a rich taste with noodles and thick skin. High in iron, regular consumption of red apples is beneficial for heart protection. Rich in anthocyanins can protect vision to some extent, and regular consumption can also reduce wrinkles.
Summary
1. The saying "golden apple in the morning, poisonous apple in the evening" is not scientific.
2. It is recommended that the length of time to finish an apple is 15-20 minutes.
3. Healthy people can eat fruit at any time under the condition of good control.
4. Diabetic and obese people are recommended to eat it as an extra meal, especially in the afternoon.
5. The recommended daily intake of fruit is 200 grams-350 grams
6. Excessive intake of apples or other fruits may pose health risks to the body.
*** Translated with www.DeepL.com/Translator (free version) ***
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