The best time to have dry fruits and nuts, according to experts

We’ve all done it. Reached for raisins between Zoom calls. Dug into a stash of almonds right before bed, as if a handful of healthy fats might counteract the entire week’s emotional eating.

Or blended dates and walnuts into a smoothie, hoping for something vaguely medicinal to offset a weekend of questionable choices. While dry fruits and nuts are nutrient-dense powerhouses, they’re not a one-size-fits-all fix. Their benefits shift depending on when—and why—you eat them.



The same apricot that perks you up at 10am might weigh you down at 10pm. So when is the best time to eat them? And does it really matter whether you pop that pistachio before a workout or after a nap? According to experts, the answer is yes. The timing can affect everything from energy and digestion to blood sugar and sleep quality.

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.

The best time to have dry fruits and nuts "Dry fruits and nuts are best eaten when the body is primed to absorb nutrients. They are potent foods—treat them with intention, and your body will thank you," says Dr Rhea Mehta (PHD), bio-toxicologist, nutrition scientist, and integrative health coach at The White Door. In other words, it's all about matching your consumption to your needs.

Get your mix right Hormones, metabolism , digestive capacity, blood sugar , and activity levels all play a role. Active individuals are better able to utilise 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.

"Dry 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 soaked raisins in the morning for those dealing with heavy periods . For PMS relief, magnesium-rich pumpkin seeds , almonds, or walnuts stirred into dinner-time soups can help. "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 fibre, healthy fats, and protein, which delay the digestion of carbohydrates," adds Kedia. Time it according to your goal Energy boost 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. Weight management Almonds, walnuts, and soaked raisins are best eaten first thing in the morning or early in the day to allow them time to metabolise.

"Reach for nut butter mid-morning or mid-afternoon to curb cravings without sugar crashes, but don't go overboard with portion sizes. Avoid dry fruit late at night," says Mehta. Digestive health "Morning is great for fibre-rich options like prunes, figs, raisins, and almonds to aid proper digestion and bowel movements, while you can include lighter fibre options like soaked dried apricots and walnuts to prevent bloating in the evening," says Kedia.

She, however, cautions that metabolism slows at night, so consuming dry fruits and nuts late can cause bloating or indigestion. The natural sugars in dry fruits may ferment in the gut, leading to gas and discomfort. Sleep quality Certain foods work synergistically with magnesium-rich nuts to improve relaxation, melatonin production, and sleep quality.

Kedia advises having crushed pistachios or almonds in milk since milk contains tryptophan, which boosts melatonin. Another option is almonds and walnuts with banana, rich in B6 and potassium, making them a natural muscle relaxant. Dark cherries with nuts also help boost melatonin production.

"But avoid sugary nuts like honey-roasted or chocolate-covered ones that can cause energy spikes. Salty nuts lead to dehydration and excess sodium in the body. Similarly, caffeinated nuts can disrupt melatonin and affect your sleep cycle," she says.

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