Eating fruit and salad before meals offers three key health benefits, expert says

Cardiology and arterial catheterization consultant Khaled Al-Nemer has outlined the benefits of eating fruit and salad before meals.

Writing on the X platform, Al-Nemer explained that consuming fruit and salad before a main meal helps promote early satiety, as the water and fiber in fruits and vegetables partially fill the stomach. This naturally reduces the amount of food eaten afterward, lowering calorie intake at the main meal by 10-15%.

He added that fiber also slows the absorption of sugar, which can reduce post-meal blood sugar spikes by up to 20%, helping to prevent dizziness after eating. Regarding heart health, Al-Nemer noted that increased consumption of fruits and vegetables is associated with a 15-20% lower risk of coronary heart disease, according to major studies.