We’ve all accomplished it. Reached for raisins between Zoom calls. Dug right into a stash of almonds proper earlier than mattress, as if a handful of wholesome fat would possibly counteract your complete week’s emotional consuming. Or blended dates and walnuts right into a smoothie, hoping for one thing vaguely medicinal to offset a weekend of questionable selections.

Whereas dry fruits and nuts are nutrient-dense powerhouses, they’re not a one-size-fits-all repair. Their advantages shift relying on when — and why — you eat them. The identical apricot that perks you up at 10am would possibly weigh you down at 10pm.

So when is the most effective time to eat them? And does it actually matter whether or not you pop that pistachio earlier than a exercise or after a nap? In keeping with specialists, the reply is sure. The timing can have an effect on the whole lot from power and digestion to blood sugar and sleep high quality.

The difficulty lies within the timing fairly than the meals. Right here’s when to eat them, what to pair them with, and easy methods to make them work tougher to your physique — with out turning snack time into science class. Specialists break by the noise to provide us the info.

The very best time to have dry fruits and nuts

“Dry fruits and nuts are greatest eaten when the physique is primed to soak up vitamins. They’re potent meals — deal with them with intention, and your physique will thanks,” says Dr Rhea Mehta, bio-toxicologist, diet scientist, and integrative well being coach at The White Door. In different phrases, it is all about matching your consumption to your wants.

Get your combine proper

Hormones, metabolism, digestive capability, blood sugar, and exercise ranges all play a job. Energetic people are higher in a position to utilise pure sugars and fat post-exercise. In distinction, extra sedentary of us are higher off consuming smaller quantities earlier within the day to keep away from fats storage. “Dry fruits have the next glycemic load and must be eaten sparsely, ideally within the morning or pre-workout. Compared, nuts have a low glycemic index and will be eaten anytime to stabilise blood sugar and forestall crashes,” says licensed diet coach and holistic wellness professional Payal Rangar.

Well being circumstances additionally form the foundations. Sports activities nutritionist Nicole Linhares Kedia suggests iron-rich soaked raisins within the morning for these coping with heavy durations. For PMS reduction, magnesium-rich pumpkin seeds, almonds, or walnuts stirred into dinner-time soups may also help.

“Consuming nuts earlier than a high-carb meal can scale back a blood sugar spike put up a meal, particularly in folks with diabetes or PCOS. It really works as a result of nuts are wealthy in fibre, wholesome fat, and protein, which delay the digestion of carbohydrates,” provides Kedia.

Time it in response to your purpose

Vitality enhance

Morning, afternoon, and pre-workout all work properly on this case. “Almonds and walnuts present regular power within the morning, whereas dates and pistachios are good earlier than your exercise for a fast power enhance. Cashews and raisins provide you with a psychological enhance to beat the afternoon hunch,” says Rangar. Equally, she advises having dates, raisins, apricots, and figs for fast power and almonds, walnuts, and cashews, that are wealthy in wholesome fat and protein, for extended stamina.