When to eat nuts and dry fruits at their best

"The best time to consume dry fruits and nuts is when the body is ready to absorb nutrients. According to Dr. Rhea Mehta (PHD), a bio-toxicologist, nutrition scientist, and integrative health coach at The White Door, "They are potent foods; treat them with intention, and your body will thank you." To put it another way, it's all about matching your needs with your consumption.

Make the right mix.

There is a connection between hormones, metabolism, digestive capacity, blood sugar, and activity levels. Active individuals are better able to utilise natural sugars and fats post-exercise. In contrast, people who spend more time sitting still benefit from eating less later in the day to prevent fat storage.

"Dry fruits should be consumed in moderation, preferably in the morning or prior to exercise, as they have a higher glycemic load. In comparison, nuts have a low glycemic index and can be eaten anytime to stabilise blood sugar and prevent crashes," says certified nutrition coach and holistic wellness expert Payal Rangar.

The rules are also influenced by health issues. For women experiencing heavy periods, sports nutritionist Nicole Linhares Kedia suggests soaking iron-rich raisins in water in the morning. For PMS relief, magnesium-rich pumpkin seeds, almonds, or walnuts stirred into dinner-time soups can help.

"People with diabetes or PCOS may benefit from eating nuts before a high-carb meal to prevent a spike in blood sugar after a meal.

It works because nuts are rich in fibre, healthy fats, and protein, which delay the digestion of carbohydrates," adds Kedia.
Boost in energy In this instance, morning, afternoon, and pre-workout all work well.

"Almonds and walnuts give you steady energy in the morning, and dates and pistachios are great for getting a quick boost of energy before a workout.

"Raisins and cashews give you a boost of energy to beat the slump in the afternoon," says Rangar.
In a similar vein, she suggests eating dates, raisins, apricots, and figs for quick energy and cashews, almonds, walnuts, and cashews, which are high in healthy fats and protein, for longer periods of time.

Controlling one's weight Eat soaked raisins, almonds, and walnuts first thing in the morning or early in the day to give them time to digest.

"To curb cravings without sugar crashes, reach for nut butter in the middle of the morning or afternoon, but don't go overboard with the portions. Mehta advises against eating dry fruit late at night.

Digestive health

According to Kedia, "Morning is great for fiber-rich options like prunes, figs, raisins, and almonds to aid proper digestion and bowel movements."

However, "lighter fiber options like soaked dried apricots and walnuts to prevent bloating in the evening" can also be included in the diet.

However, she warns that eating dry fruits and nuts late at night can cause bloating or indigestion because metabolism slows down at night.

The natural sugars in dry fruits may ferment in the gut, leading to gas and discomfort.

Sleep quality

Certain foods work synergistically with magnesium-rich nuts to improve relaxation, melatonin production, and sleep quality. Kedia advises having crushed pistachios or almonds in milk since milk contains tryptophan, which boosts melatonin.

Almonds and walnuts with a banana are another option. They are high in B6 and potassium, making them a natural muscle relaxant. Dark cherries with nuts also help boost melatonin production.

"However, sugary nuts, such as chocolate-covered or honey-roasted nuts, can increase energy levels. Salty nuts lead to dehydration and excess sodium in the body. Similarly, "caffeinated nuts can affect your sleep cycle and disrupt melatonin," she claims. |