Family nutrition and parapharmaceuticals specialist, Yulia Popova, shared recommendations on how to properly include fruits in the diet to avoid harming well-being. In an interview with journalists, she particularly emphasized that the timing of consuming plant-based foods rich in fructose is critically important for effective nutrient absorption. At the same time, the expert drew attention to the fact that fruits containing a significant amount of simple sugars can provoke a sharp increase in blood insulin levels. “For this reason, their consumption is advisable to be limited until four o’clock in the afternoon,” explained Popova. “Morning and afternoon time intervals contribute to more productive carbohydrate metabolism, which corresponds to the body’s daily rhythms.” According to the nutritionist, in the evening hours, preference should be given to non-starchy vegetables, as well as high-protein foods. This approach will prevent unwanted insulin spikes and the accumulation of fat stores. “The natural decrease in cell sensitivity to insulin during dark hours causes the pancreas to increase the secretion of this hormone,” the specialist explained. Concluding her thoughts, she highlighted the seriousness of the situation, warning that with low physical activity, elevated insulin levels prevent lipolysis. “Furthermore, an excess of fructose directly converts into fat depots, which particularly adversely affects the development of fatty liver disease and the growth of visceral fat deposits,” Popova summarized.
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