식사 직후 '과일' 먹는 습관… 당장 멈춰야 하는 이유

식사 직후 '과일' 먹는 습관… 당장 멈춰야 하는 이유

건강을 위해 매일 과일을 챙겨 먹는 사람이 많다. 하지만 과일도 언제 먹느냐에 따라 몸에 끼치는 영향이 달라질 수 있다. 특히 식사 후 곧바로 과일을 먹는 습관은 오히려 독이 될 수 있다.

◇식후 먹는 습관, 당뇨병 유발 위험 ​과일에 함유된 비타민C, 비타민E, 플라보노이드 등은 체내 활성산소를 제거해 심혈관질환 발병 위험을 낮추는 등 각종 건강 효과를 낸다. 하지만 과일을 식후에 먹으면 혈당이 급격하게 오르면서 췌장에 무리를 줘 당뇨병 발생 위험이 높아진다. 췌장은 음식물이 몸에 들어왔을 때 인슐린을 분비한다. 인슐린은 혈액 속 포도당을 세포 안으로 흡수시켜 에너지원으로 활용하고 나머지는 지방으로 전환해 혈당 수치를 식사 전으로 되돌린다. 이렇게 혈당이 식전으로 돌아가기까지는 약 2시간이 소요된다. 그러나 식후 바로 과일을 먹게 되면 췌장은 다시 인슐린을 분비해야 한다. 이처럼 반복되는 췌장의 과부하는 당뇨병 위험을 높인다. 또 과일을 많이 먹어 혈당이 급상승하면 체내 지방 합성을 촉진해 혈중 지질과 체지방을 증가시켜 비만으로 이어지기도 쉽다.

◇식사 1시간 전 또는 식후 2~3시간 후 적당 과일은 식사하기 1시간 전 또는 식사 후 2~3시간이 지나고 먹는 게 가장 좋다. 식사하기 1시간 전에 먹으면 과일의 영양 흡수율이 높아진다. 또 포만감으로 식사량이 줄어들어 다이어트 효과까지 볼 수 있다. 식후에 먹는다면 2~3시간 후에 먹도록 한다. 혈당 수치가 식사 전으로 되돌아가 췌장이 다시 인슐린을 분비해도 부담스럽지 않은 때다. 식후 소화가 되고 슬슬 배가 고파질 때 간식으로 섭취하는 게 적당하다.

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