Don't eat fruit anytime you want... to lose weight, eat it "at this time."

If weight loss is your goal, before meals

When trying to reduce excessive body fat, it is beneficial to increase satiety with foods rich in protein and fiber. Protein and fiber slow digestion and increase the secretion of satiety-related hormones such as cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1), thereby enhancing the feeling of fullness after meals. As satiety increases, overall calorie intake can also be reduced.

In particular, enjoying these two nutrients together can increase satiety even more. For example, slicing a fiber-rich apple and topping it with protein-rich peanut butter as a snack can make you feel much fuller than just eating a single apple.

According to some studies, consuming fruits before a meal is more effective in increasing satiety. A small-scale study involving 17 men found that eating an apple before a meal resulted in significantly greater satiety compared to eating it after the meal. When participants ate an apple before the meal, their subsequent calorie intake decreased by 18.5% compared to when they did not eat it.

If blood sugar management is the goal, along with protein

Choosing the right type of carbohydrate is also important for blood sugar management. It is recommended to consume high-fiber carbohydrates like fruits rather than quickly digestible carbohydrates such as white bread or cookies. Fiber slows down digestion and the absorption of sugar into the bloodstream, which can help lower post-meal blood sugar levels. Foods rich in fiber, like fruits, also help reduce the risk of diabetes.

According to a study involving approximately 80,000 people, for every 100g increase in fruit consumption, the risk of developing diabetes decreases by 2.8%. Additionally, a review of 19 studies found that fruit intake significantly lowers fasting blood sugar levels in diabetic patients.

However, since fruits are high in carbohydrates, it is better to eat them with protein for better blood sugar control. There is research indicating that consuming carbohydrate-rich foods with proteins such as eggs, nuts, or cheese can help lower post-meal blood sugar levels compared to eating carbohydrates alone.

There are also research findings indicating that consuming protein before carbohydrate intake during meals can significantly improve blood sugar control. For example, eating a salad with chicken breast or a small amount of cottage cheese before grabbing a piece of fruit can be more helpful for blood sugar management.

In blood sugar management, choosing the right type of fruit is also important. Whenever possible, opt for fresh fruit rather than dried or canned varieties. If fresh fruit is not readily available, frozen fruit without added sugar is a good alternative. Additionally, since fruit contains natural sugars, it is advisable to enjoy fruit in small quantities for blood sugar control.