Little calorie, rich in fiber and vitamin C, raspberries are delicious natural or integrated into a dessert. But can we consume it after dark? Or is it better to eat them at the start of the day? Let’s see what Julie Boët, dietitian-nutritionist, think.
Raspberry, a fruit rich in melatonin
Raspberry is rich in fiber, vitamin C and antioxidants, in particular polyphenols, which contribute to limiting oxidative stress and supporting our natural defenses. In other words, regularly incorporating raspberries into our diet can improve our overall health, while offering a colorful touch to our meals.
But that’s not all! Certain research is also interested in their melatonin content, the famous hormone that regulates our sleep-wake cycles.
“Raspberries naturally contain, in modest, but sufficient quantities, to arouse the idea that they could positively influence the sleeping. However, it should not be expected of spectacular effects: they do not have the wealth of magnesium or to tryptophan of other foods more renowned for their relaxing virtues, such as nuts, bananas or dairy products” warns Julie Boët.
Watch out for blood sugar peaks and digestive disorders caused by this fruit
Admittedly, raspberry seems to present some benefits on falling asleep, but it should not be consumed in excess, to the point if not to cause a rapid elevation of blood sugar.
“”If raspberry is not very sweet compared to other fruits, excessive consumption, especially isolated, can still lead to a peak of blood sugar“, Confirm the expert. Result? “A brutal elevation of blood sugar followed by a rapid drop can stimulate the desires of night snack, or even disturb sleep in some sensitive people”, she warns.
In addition, their wealth of fibers can cause digestive discomforts when consumed in large quantities just before bedtime. “”Depending on the person, this fiber intake can therefore have an opposite effect “, Relates the dietician again.
What to do then? Should we avoid raspberries in the evening?
Integrated as part of a balanced diet, raspberries remain an excellent choice at the end of the day.
“Their low calorie density allows them to savor them without fear for the line, and their richness in antioxidants brings a real added value to the body. Consumed in small portion, accompanied for example of a natural yogurt or a handful of oilseeds, they integrate perfectly into a light snack which limits glycemic fluctuations and promotes satiety”, assures the nutritionist.
It is therefore interesting to include them on the evening menu, but without giving them miraculous virtues.
“Sleep disorders are multifactorial: stress, rhythm of life, sleep hygiene, exposure to screens or even hormonal imbalances play a much more decisive role than the choice of a fruit”, concludes Julie Boët.