Difficult to withstand a sliced glazed watermelon or a very ripe melon district at dinner. But behind their image of healthy softness hides a less light truth: these popular fruits can deregulate the quality of sleep if they are consumed too late. In recent years, nutritionists have been observing a link between consumption of summer fruit in the evening and sleeping troubles. In question: their high sugar content and their high glycemic index. Alexandra Murcier, dietician-nutritionist enlightens us.
Summer fruit and sleep, a duo not always ideal
Watermelon, melon and fishing are rich in so -called “fast” sugars. The latter are assimilated almost as quickly as those of a soda, with the effect of stimulating insulin production and generating an additional energy that is not very compatible with the relaxation necessary for bedtime. Result: increased vigilance, no longer agitated nights, lower quality sleep.
Some people, including children, adults sensitive to blood sugar or those with insomnia, are more vulnerable to these effects. With them, late consumption may be enough to disturb the sleep cycle.
Watermelon, melon, fishing … why they can disturb the night
Nutritionists recall that these summer stars are a relatively high glycemic index. A peak of blood sugar in the evening contradicts the natural preparation of the body to fall asleep. The body, busy regulating sugar, delays the rest phase and sometimes creates night awakenings.
Alexandra Murcier nuance however: “I find it really a shame to put on the same level the fruits and sodas. Indeed, some fruits have a high glycemic index, but much less than a soda, and above all they bring very interesting nutrients type vitamins, minerals, antioxidants, etc.“.
She insists on the importance of the evening meal: “If we have a hypoglycemia that wakes us up at night, it is not the consumption of fruit the problem, but rather an unbalanced evening meal“.
How to better choose fruit in the evening?
The key does not reside in the ban but in the right timing. Consume these fruits at noon or snack limits their impact on sleep. Eat your fruit at the start of a meal, associated with proteins or fibers, also slows down the absorption of sugar.
For a more serene evening dessert, favor fruit with low glycemic index: plum, apricot, cherry, red bays or apple. Associated with natural yogurt or a handful of dried fruit, they guarantee a gourmet pleasure without harming at rest. As Alexandra Murcier sums it up: “To avoid this, you have to properly deal with your plate for the main dish: proteins, starchy foods if possible complete and vegetables and in this case you can completely consume a problem without problem“.