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Should you eat fruits on an empty stomach? Or fruits should be eaten on an empty stomach?


There is myth saying that it is not healthy to eat fruits on an empty stomach, meaning before the main meal. Or in contrast, there's also myth saying that fruits should be eaten on an empty stomach. And another popular topic for the diabetes patients is that they cannot eat fruits.


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#1:
You can't eat fruits on an empty stomach.

Why is that so?
The 'theory' behind this myth is, if you eat fruits first and then eating other foods, the sugar in the fruit will cause all of the food in your stomach to ferment or rot. Some fruits are very acidic and they can quickly spoil the other food in the stomach as soon as they come in contact. This claims that it can affect your digestion, cause weight gain, bloating, diarrhea, gas and a host of other health problems.

Is it true?

No.
There is nothing unhealthy about eating fruits along with other foods. Most fruits are naturally low in fat, contains sugar (mainly fructose), they are sources of many essential nutrients and fiber. Let's think about this, we eat different types of mixed meals almost every day, we gain nutrients such as carbohydrates, proteins, fats, fiber and other micronutrients. We hardly consume just one type of nutrient.

The main function of the stomach is to break down and digest food in order to get necessary nutrients from what we have eaten. It secretes acid and enzymes that digest food, and thus creating an acidic environment which kills bacteria that enter our stomach. Food will then pass from the stomach to the small intestine. Our pancreas secretes bicarbonate (alkali) into the small intestine to neutralize the acid, and the digestion goes on. Our gastrointestinal system is made to digest a mixed meal. Nothing can rot in the stomach.

It is said that food that stays in the stomach too long can ferment, which can lead to the growth of bacteria. However, the naturally highly acidic stomach environment is designed to prevent the growth of bacteria.


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#2:
Fruits should be eaten on an empty stomach.

Why is that so?
Some say fruits must be eaten on an empty stomach in order for the body to absorb all the nutrients properly.

Is it true?

Digestion mainly occurs in the small intestine, not the stomach. Our small intestine is the site of virtually all nutrient absorption. As I've mentioned earlier, our gastrointestinal system is made to digest a mixed meal and to absorb the nutrients from foods, regardless of whether we eat fruit on an empty stomach or with a meal.

Anyway, there are people who need to avoid having fresh fruits, due to fructose malabsorption/ intolerance.
Certain people are sensitive to fructose, which a basic sugar found in fruits, due to the inability to properly digest fructose. Fructose malabsorption is also a common symptom of irritable bowel syndrome (IBS). The one way to minimize the discomfort such as bloating, diarrhea and gas due to fructose intolerance is to avoid eating fresh fruits.

"For example, honey, dates, raisins, molasses, and figs have a content of >10% of fructose, whereas a fructose content of 5–10% by weight is found in grapes, raw apples, apple juice, persimmons, and blueberries."


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There's a lot of discussion over which kind of fruits that we should avoid having too much on an empty stomach.


Citrus fruits

Citrus fruits are higher in acid content, and this can irritate people with a sensitive gastrointestinal system.
However, "organic acids present in citrus fruits, such as citric acid, malic acid, oxalic acid, succinic acid, and malonic acid are easily metabolized as they are the part of metabolic pathways in the human body. Citrus fruits do not increase the body's acid content. These acids are very mild compared to the hydrochloric acid present in stomach."


Pineapple

Pineapple is also high in its acid content despite not listed as a citrus fruit. "Consuming large quantities of fresh pineapple juice can cause mouth and esophagus soreness. The irritation results from the combined action of the acids, bromelain enzymes and calcium oxalate crystals. The high level of citric acid in fresh, unsweetened pineapple juice may cause an upset stomach if large quantities are consumed, especially on an empty stomach."


How about banana?

For most of us (without diabetes), a banana is fine even if it's taken in the morning on an empty stomach.
The concern is banana can increase blood sugar a little more than many other fruits. Morning is the time when many people are more prone to blood sugar spikes. It is suggested to pair it up with other food instead of making it a standalone breakfast. For people with diabetes, this is even more of a concern.
Banana is high in magnesium. There's an idea about having too much of banana on an empty stomach may cause the magnesium in the blood to increase, which causing an imbalance between the magnesium and calcium in the blood, and thus affecting the cardiovascular function. However, one banana will not give such negative impact.

There is also news sharing that persimmon, tomato, pear, and lychee shall not be eaten on an empty stomach.

Look out for all these concerns only when it's consumed in a big amount, or if you're having a particular health condition, especially gastrointestinal system related problem. In general, having a moderate amount of fruits, any type of fruits, will not bring detrimental effect to your health. Compared to those calorie-dense foods, such as refined and processed foods, chips, cookies, fries, or other sweet treats, fruit is indeed a better choice. High in fiber, it's able to slow the stomach emptying time, which means it will sit in your stomach for a longer time. Having high fiber food will keep you feeling full for a longer time.



References:
Bael "Nutritive and Medical Value of Citrus Fruits." (2008).
Basaranoglu, Metin, Gokcen Basaranoglu, and Elisabetta Hossain, Md Farid, Shaheen Akhtar, and Mustafa Anwar. "Nutritional value and medicinal benefits of pineapple." International Journal of Nutrition and Food Sciences 4.1 (2015): 84.
Bugianesi. "Carbohydrate intake and nonalcoholic fatty liver disease: fructose as a weapon of mass destruction." Hepatobiliary surgery and nutrition 4.2 (2015): 109.




六月。
倒数六天,穆斯林斋戒月即将结束。马路上大部分时间都堵车,这个一点都不稀奇。
那你们有没有好奇,在斋戒月期间,有部分的穆斯林通过节食成功廋了下来,那这个“节食饮食方式”,真的能够减肥吗?斋戒的意义到底是什么?




每次看见网络上分享的减肥减脂方法的文章,只要是和“减肥”有关,就一定看。#我是女生
虽然我们都知道,减肥减脂通过均衡饮食及固定运动才是最好的方式,但如果有捷径的话,谁不想抄?
近年来生酮饮食(Ketogenic Diet)成为了焦点,成果的例子不少,但这值得跟风吗?


首先,要了解关于生酮饮食,这是你一定要知道的事:


根据调查显示,30岁以上,每5位马来西亚人当中就有1人有糖尿病。

糖尿病让人担忧的是,它会带来各种并发症。很多人或许不知道,糖尿病视网膜病变(Diabetic Retinopathy)是其中一种并发症,情况若恶化还会导致患者失明!


I first heard the Macanese cuisine from one of my gourmand friends, Tiffany.
Macanese cuisine, a unique mesh of flavours derived from Macau (Cantonese) and Portuguese influences, and this Fat Tea Macanese Food place is one of the first Asian fusion cuisine spanning the heritage from Portugal, Canton, Melaka, Africa.

This is indeed a special cuisine.

Fat Tea Macanese Food, Prawn Rissois

Prawn Rissois, RM19

Fried pastry crumbled rissoles (small croquette rolled in breadcrumbs, deep fried) with parsley, onion and prawn filling, and creamy Béchamel (French sauce - one of the so-called 5 Mother Sauces - made from butter, milk, flour). 

5 Mother Sauces (in France)
French cuisine is all about sauce. I'm not very familiar with French cuisine, so I spent sometimes reading about it. Probably one day I got to learn about it. 
thekitchn


Fat Tea Macanese Food, Portuguese Chicken "Po Kok Khai"

Portuguese Chicken "Po Kok Khai", RM28

Chicken baked in creamy sauce with coconut milk, tomato and potatoes, bacon and chorizo (a type of pork sausage) on the top.


Fat Tea Macanese Food, Australian Beef Brisket & Tendon Braised Stew

I'm totally in love with the bread.


Fat Tea Macanese Food, Australian Beef Brisket & Tendon Braised Stew

Australian Beef Brisket & Tendon Braised Stew, RM52

Slow stewed beef brisket (cut of meat from the breast or lower chest of beef) and tendon.


Fat Tea Macanese Food, Duck Rice

Duck Rice, RM28

Fragrant rice is cooked with pulled duck and finished with a layer of crusty cheese and duck bacon bits. It's a hefty dish so perhaps order to share if you're not accustomed to having too much rice at lunchtime.



Fat Tea Macanese Food, Fried Lacassa

Fried Lacassa, RM19

Maco style stir-fried vermicelli rice noodle with pickled ginger, prawn and char siew.
Hmm, not so much to my liking.


Fat Tea Macanese Food Menu

Fat Tea Macanese Food Menu

Fat Tea Macanese Food Menu

Cost:
RM 20 - 60 for a main meal (without beverage)

Check them out at:
https://www.facebook.com/Fat-Tea-Macanese-Food-366189550379907/
LG05, Emerald Plaza North, Jalan PJU 8/3a, Damansara Perdana, Petaling Jaya

Reminder:
Good for sharing

Note:
NON-HALAL


I got to try the Serradura, sawdust pudding, in the next visit.
"The smooth cold custard battles for attention with fine sawdust (crushed tea biscuits), while a fluffy sponge lies beneath to offer some balance between the two."
This review triggered my taste buds.


Cheers to the never-ending food, friendships, and surprises!

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Ello



"It's all about how we see things"
Live is short Live it sweet ☀

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"It's all about how we see things"
Live is short Live it sweet ☀

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