Expert highlights three benefits of eating fruit and salad before meals

Cardiologist and interventional cardiology consultant Khaled Al-Nemer has outlined the benefits of eating fruit and salad before meals.

Writing on the X platform, Al-Nemer explained that "eating fruit and salad before meals helps promote early satiety, as the water and fiber in vegetables and fruit fill part of the stomach, which naturally reduces the amount of food consumed afterward. As a result, calorie intake at the main meal drops by 10–15%."

He added that "fiber slows the absorption of sugar, reducing the post-meal blood sugar spike by up to 20%, which helps prevent dizziness after eating. Regarding heart health, increased consumption of vegetables and fruit is associated with a 15–20% lower risk of coronary heart disease, according to major studies."