Expert Alert: 5 Fruits to Avoid Eating at Night
1. Durian:
With 28g of sugar and 430mg of potassium per 100g – equivalent to three teaspoons of white sugar. Eating durian before bed can cause a spike in blood sugar levels, leading to fat accumulation and heart rhythm disorders, especially for those taking “pril” type blood pressure medication.
2. Lychee:
Containing 16% fructose, lychees metabolize slowly at night, and can lead to symptoms such as dizziness, palpitations, and even fainting if consumed on an empty stomach or in excessive quantities (>10 fruits). Additionally, this fruit has a high glycemic index, which can cause reactive hypoglycemia.
3. Mango:
While mangoes are delicious, they are high in sugar (14%) and can cause allergies. For those with a “hot and deficient” body constitution, eating mangoes at night may result in a sore throat, itchy skin, or facial and leg edema the next morning.
4. Avocado:
A single avocado contains calories equivalent to a bowl of rice and has a fat content of up to 15% – higher than pork loin. Consuming avocados in the evening can increase blood lipid levels, especially when paired with oily dishes, potentially raising the risk of acute pancreatitis.
5. Mangosteen:
Cooling in nature and high in sugar (17%), eating mangosteen at night can cause gastric reflux and diarrhea. For those with weak digestion, it may lead to digestive disorders and abdominal discomfort the following morning.
5 Golden Fruits Recommended for Middle-Aged and Elderly Individuals
Not all fruits are off-limits. Here are 5 types that experts suggest are especially beneficial for middle-aged and elderly individuals:
1. Apple:
Rich in soluble fiber and flavonoids, apples help reduce cholesterol, prevent atherosclerosis, and support cardiovascular health. They can be steamed with the skin on or cooked with oatmeal to aid digestion.
2. Blueberry:
Containing anthocyanins at levels four times higher than grapes, blueberries improve vision, combat aging, and help prevent cognitive decline. Consume around 10 blueberries daily with unsweetened yogurt or blend them into a refreshing smoothie.
3. Kiwi:
With twice the vitamin C content of oranges, kiwis promote collagen synthesis and reduce joint pain. They also contain 320mg of potassium per 100g, aiding in sodium excretion and regulating blood pressure. Pairing kiwis with nuts can help reduce sugar absorption.
4. Grapefruit:
Grapefruit has a low glycemic index (GI = 25) and contains components similar to insulin, effectively controlling blood sugar levels. However, it should not be consumed concurrently with blood pressure medication to avoid adverse interactions.
5. Banana:
Rich in potassium and magnesium, bananas help prevent nocturnal leg cramps and osteoporosis. They can be consumed after exercise or when feeling fatigued. For those with a sensitive stomach, slightly warming the banana before consumption can aid digestion.
Warning: Pre-cut Fruit – Convenient but Potentially Risky
Pre-cut fruit sold by roadside vendors may be visually appealing, but it poses health risks. Once cut, the natural protective barrier is broken, and if not properly stored, bacteria such as Salmonella and E. coli can proliferate rapidly, increasing the risk of stomach inflammation and acute diarrhea.
Moreover, to cut costs, some vendors may use rotten or moldy fruit in their products. Even if the visibly damaged parts are removed, mycotoxins like aflatoxin can remain in the seemingly healthy portions. Unsanitized knives and cutting boards can also lead to cross-contamination.
Recommendation: Opt for whole fruits, rinse them under running water for at least 30 seconds, and scrub them thoroughly. If purchasing pre-cut fruit, choose those cut on-site, kept refrigerated, and appearing fresh and undamaged. Discard pre-cut fruit left unrefrigerated for over an hour.
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