Cardiologist Warns Certain Fruits May Disrupt Nighttime Rest

Cardiologist Aurelio Rojas is advising individuals to reconsider their late-night fruit choices, warning that some popular options could negatively impact sleep quality. He specifically points to fruits like bananas, grapes, mangoes, and pineapple, explaining that they can cause insulin spikes.

“

Fruits like bananas, grapes, mangoes, or pineapple increase the insulin response and, perhaps, help you fall asleep, but they can fragment your rest and, therefore, when you wake up in the morning, despite sleeping well, you feel exhausted. Your heart, in the long run, suffers.

While these fruits might initially induce sleepiness, Rojas explains that the subsequent insulin response can fragment rest. This disruption means that even after a full night's sleep, individuals may wake up feeling exhausted. He emphasizes that this pattern, over time, can take a toll on heart health.

“

It has very high levels of vitamin C, a relevant content rich in serotonin precursors and a very low glycemic index that studies have associated with better sleep onset and quality, as well as improvement of the immune system and microbiota.

Instead of eliminating fruit from evening meals altogether, Rojas suggests opting for varieties that promote better sleep. He highlights kiwi as a beneficial choice, noting its high vitamin C content, serotonin precursors, and low glycemic index, all associated with improved sleep and immune function. Blueberries are also recommended for their anti-inflammatory polyphenols that protect the heart without disrupting the nervous system at night.

“

They are rich in polyphenols, with an anti-inflammatory effect that protects our heart. They do not cause glucose spikes or activate the nervous system at night.

Apples are presented as another classic, beneficial option. Rojas points out their pectin content, a soluble fiber that aids digestion and promotes satiety without interfering with sleep. Choosing these fruits, he suggests, can lead to more restful sleep and reduced hunger upon waking.

“

It provides pectin, a soluble fiber that aids digestion and improves satiety without interfering with sleep. You will rest better and wake up much less hungry.