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The issue lies in the timing rather than the food. Here’s when to eat them, what to pair them with, and how to make them work harder for your body—without turning snack time into science class. Experts break through the noise to give us the facts. “Dried fruits and nuts are best eaten when the body is primed to absorb nutrients,” nutrition scientist Dr. Rhea Mehta says. “They are potent foods, so if you treat them with intention, and your body will thank you.” Hormones, metabolism, blood sugar, and activity levels all play a role in picking which ones are best for you. Active individuals are better able to utilize natural sugars and fats post-exercise. In contrast, more sedentary folks are better off consuming smaller amounts earlier in the day to avoid fat storage. “Dried fruits have a higher glycemic load and should be eaten in moderation, preferably in the morning or pre-workout. In comparison, nuts have a low glycemic index and can be eaten anytime to stabilise blood sugar and prevent crashes,” says certified nutrition coach and holistic wellness expert Payal Rangar. Health conditions also shape the rules. Sports nutritionist Nicole Linhares Kedia suggests iron-rich raisins in the morning for those dealing with heavy periods. For PMS relief, magnesium-rich pumpkin seeds, almonds, or walnuts sprinkled into salads can help.Officials Tristan Wirfs My Daddy Is An All Pro Shirt
“Eating nuts before a high-carb meal can reduce a blood sugar spike post a meal, especially in people with diabetes or PCOS. It works because nuts are rich in fiber, healthy fats, and protein, which delay the digestion of carbohydrates,” adds Kedia. Morning, afternoon, and pre-workout all work well in this case. “Almonds and walnuts provide steady energy in the morning, while dates and pistachios are perfect before your workout for a quick energy boost. Cashews and raisins give you a mental boost to beat the afternoon slump,” says Rangar. Similarly, she advises having dates, raisins, apricots, and figs for quick energy and almonds, walnuts, and cashews, which are rich in healthy fats and protein, for prolonged stamina.
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