Aurelio Rojas, cardiologist: “Banana, grapes, mango, or pineapple can fragment your rest at night”

It has long been said that eating five servings of fruits and vegetables a day is good for your health. The sugars found in fruit are generally considered healthier than those in products such as candy, pastries, or alcoholic drinks. However, according to some experts, certain fruits may be better suited to specific times of day.

Cardiologist Aurelio Rojas recently shared a video highlighting the three fruits he believes are best eaten at night to avoid sharp insulin spikes and promote better sleep. At the top of his list is kiwi.

“It has very high levels of vitamin C, a significant content of serotonin precursors, and a very low glycemic index, which studies have associated with improved sleep onset and sleep quality, as well as benefits for the immune system and the gut microbiome,” he explained.

Why kiwi tops the list for evening snacking

According to Rojas, kiwi stands out because of its nutritional profile and its potential relationship with healthy sleep patterns. Its combination of vitamin C, low glycemic impact, and compounds linked to serotonin production makes it his preferred nighttime fruit.

The second recommendation is berries, particularly blueberries. “They are rich in polyphenols with anti-inflammatory effects that help protect our hearts,” he said.

Rojas added that blueberries do not cause significant glucose spikes or stimulate the nervous system at night, which may contribute to a more restful and effective night’s sleep.

The classic fruit that also makes the cut

The third fruit on the cardiologist’s list is a familiar staple: the apple. Regardless of variety, he recommends eating it thoroughly washed and with the skin on.

“It provides pectin, a soluble fiber that supports digestion and increases satiety without interfering with sleep. You’ll rest better and wake up feeling much less hungry,” he said.

The fruits he recommends limiting before bed

On the opposite side are several fruits that are both popular and naturally high in sugars, including bananas, grapes, mangoes, and pineapples.

“They increase the insulin response and may help you fall asleep, but they can fragment sleep. That’s why you may wake up feeling exhausted even if you slept through the night. Over time, your heart can suffer as well,” Rojas warned.

While fruit remains an important part of a balanced diet, the cardiologist argues that choosing lower-glycemic options in the evening may help support better sleep quality and overnight recovery.

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