Deputy Minister of Health Wang Longde once published a signed article in the People's Daily titled "Chinese People Need a Dietary Revolution," pointing out that "whether the current Chinese diet is scientific and reasonable is a question worthy of deep reflection."
In addition to problems such as excessive oil consumption, low consumption of grain-based foods, and insufficient intake of trace elements like calcium, iron, and vitamin A among urban and rural residents, Deputy Minister Wang specifically pointed out that even the fruit we eat every day has major issues: one is that the amount we eat is far from enough, and the other is the order in which we eat it. Eating fruit after meals has become a habit in Chinese dietary consumption, yet people fail to realize it can be harmful to health. These views align perfectly with our research findings.
Eating fruit before meals is beneficial for nutrient absorption
Regarding the timing of fruit consumption, there is a major misconception among Chinese people today. Treating fruit as a dessert after meals causes the organic acids in it to bind with minerals from other foods, affecting the body's digestion and absorption; the pectin in fruit absorbs water and increases the moisture content of food in the gastrointestinal tract, so eating fruit after meals also adds to the burden on the stomach.
The correct time to eat fruit is about one hour before a meal and about two hours after a meal (except for fruits like persimmons that are not suitable to be eaten before meals). Eating fruit before meals has many benefits. First, many components in fruit are water-soluble, so eating them before meals facilitates the absorption of essential nutrients. Second, fruit is a low-calorie food, with an average calorie content of only 1/4 that of an equivalent weight of staple foods and about 1/10 of that of meat like pork. Eating low-calorie foods first makes it easier to control the total calorie intake of a meal. Third, many fruits are easily oxidized and spoiled; eating them first can shorten their time in the stomach, reduce the degree of oxidation and spoilage, and minimize potential adverse effects on the body.
Additionally, we should also note not to eat fruit right before going to bed at night, as a full stomach can affect your sleep. Never underestimate the importance of eating fruit. Eliminating these misconceptions is the only way to develop truly healthy lifestyle habits.
Fruit is not a snack
In the diet of Chinese residents, fruit is generally considered a "snack" and "dessert." Many people, especially adult men, commonly treat fruit as a "snack" and rarely eat it; others see fruit as a "dessert," believing it is the culprit behind obesity and diabetes and avoid it. Such views affect their correct understanding of the health value of fruit, reduce their motivation to consume it, and lead to insufficient fruit intake in their diet.
The results of the 2002 Chinese Diet and Health Survey showed that the average daily fruit consumption per person in the diets of urban and rural Chinese residents was 45.7g. This figure is not only far less than the over 300g in developed countries but is also far below the 100g-200g recommended in the "Chinese Residents' Dietary Guidelines." Even for urban residents, fruit intake was only slightly higher than in rural areas, at 69.3g. It should be eaten daily
Fruit is not an optional snack; on the contrary, it plays a significant role in our health and disease prevention. Therefore, the correct approach is to "eat it daily," and in the amount recommended by the "Chinese Residents' Dietary Guidelines," as this is the basic quantity for ensuring health.
Fruit contains very rich nutrients, mainly sugars, vitamins, and minerals, as well as bioactive substances beneficial to human health, such as carotenoids, bioflavonoids, anthocyanins and proanthocyanidins, and organic acids. The vitamins in fruit are mainly vitamin C, carotenoids, and some B vitamins, which are the primary source of vitamins in people's diets. Numerous scientific studies have shown that regular fruit consumption can significantly reduce the risk of chronic diseases such as cancer; fruit contains many antioxidant components that can slow the aging process of cells; and large amounts of vitamins can maintain normal cell differentiation.
Although fruit and vegetables have many similarities in nutritional value, because fruit does not require cooking, eating it raw avoids the loss of nutrients during cooking and maximizes its nutritional benefits. Therefore, the nutritional role of fruit cannot be replaced by other foods.