"Water on an empty stomach and fruit on a full one" is an old Bengali saying many of us have heard, and many have been advised by elders not to eat fruit on an empty stomach. But have you ever wondered why? The reason is not just acidity.

Fruit is often given great importance in a healthy diet, as it is full of vitamins, minerals and fibre. Because it is low in calories and high in nutrients, it is also a staple of weight-loss diets.

Many people wonder whether eating fruit on an empty stomach is a good way to start the morning. According to experts, although fruit has many benefits, the matter of eating it on an empty stomach is not so simple.

Fiona Sampat, a clinical dietitian at Kokilaben Dhirubhai Ambani Hospital in Mumbai, recently explained in an interview with HT Lifestyle why eating fruit on an empty stomach in the morning is not always good. She also recommended some healthier ways to start the day.

Many believe eating fruit on an empty stomach increases its health benefits. But according to Fiona Sampat, there is no scientific evidence for this claim. Instead, fruit on an empty stomach in the morning can make blood sugar rise quickly.

When there is no other food in the stomach, the natural sugar in fruit suddenly raises blood glucose. Blood sugar rises quickly and then drops suddenly, which can cause tiredness, hunger and poorly controlled glucose levels.

These swings can be particularly problematic for people with conditions such as diabetes. Citrus fruits such as oranges or mosambi (sweet lime) eaten on an empty stomach can also cause gastric problems, because their acidity can irritate the stomach lining.

Fruit should not be dropped from breakfast altogether; what matters is changing how it is eaten. Eating fruit with healthy fats and protein keeps sugar levels under control and gives lasting energy through the morning. For example, fruit eaten with nuts, seeds, or protein sources such as yoghurt, chhana (cottage cheese), milk or dal causes smaller swings in blood sugar. The combination also provides nutrients that support overall health.

Research has shown that eating fruit between meals rather than first thing in the morning lowers overall energy intake and increases the feeling of fullness, which may help with weight control.

Another important point is to eat whole fruit rather than juice. Fruit juice lacks the fibre and micronutrients found in whole fruit.

• Nuts and seeds: almonds, walnuts, unsalted pistachios, flaxseed and pumpkin seeds are rich in omega-3 fatty acids, which provide lasting energy.
• Warm water drinks: cumin water, coriander seed water, fennel seed water and turmeric water are rich in antioxidants and anti-inflammatory properties that support metabolism and digestion.
• Chia seed water: chia seeds are an excellent source of omega-3 fatty acids and fibre, which improve heart health, control blood sugar and give a feeling of fullness.
• Lemon water: it refreshes, prevents dehydration, aids digestion and supplies vitamin C.
• Milk: a protein-rich drink that protects bone health and helps keep blood sugar levels stable.

By making small changes such as eating fruit with healthy fats or protein, you can avoid blood sugar spikes and still enjoy the benefits of fruit. Exploring other nutritious morning options can also make the start of the day healthier and more energising.

Source: Jagonews24. First published in Bengali on The Agro News.