Certain fruits can fragment sleep, cardiologist warns

Cardiologist Aurelio Rojas has cautioned against eating certain fruits close to bedtime, explaining that while some might induce sleepiness, they can disrupt deep sleep cycles. He highlighted fruits such as bananas, grapes, mangoes, and pineapple as potentially problematic for nighttime consumption.

Rojas explained that these fruits increase insulin response, which can lead to fragmented sleep. "They might help you fall asleep, but they can fragment your rest, and that's why when you wake up in the morning, despite sleeping well, you feel exhausted. Your heart suffers in the long run," he stated, emphasizing the impact of blood sugar spikes on sleep architecture.

However, Rojas clarified that the goal is not to eliminate fruits from the diet but to make strategic choices for the evening meal. He recommended kiwi as a superior option, citing its high vitamin C content, serotonin precursors, and low glycemic index, all associated with better sleep quality and immune function.

Blueberries were also highlighted for their anti-inflammatory polyphenols that protect the heart without causing glucose spikes or stimulating the nervous system at night. Apples were recommended for their pectin content, a soluble fiber that aids digestion and satiety without interfering with sleep, promoting better rest and reduced morning hunger.

Rojas's advice underscores the importance of understanding the glycemic index of fruits to ensure that a healthy dietary choice does not inadvertently become a source of stress for the body, particularly concerning sleep quality and cardiovascular health.