We’ve all done it: Reached for a donut to offset a brutal Zoom meeting, chocolate during an afternoon slump, then tried to use a healthy snack like fried fruits and nuts to atone for our sins.

While dry fruits and nuts are nutrient-dense powerhouses, they’re not all created equal in the world of wellness. The benefits also shift depending on when—and why—you are eat them. The same apricot that perks you up at 10 am might do the opposite later in the day.

So when is the best time to eat fruits and nuts? And does it really matter whether you pop a handful of pistachios 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.

When to eat dried fruits and nuts

“Dried fruits and nuts are best eaten when the body is primed to absorb nutrients,” nutrition scientist Dr. Rhea Mehta says. “They are potent foods, so if you treat them with intention, and your body will thank you.”

Get the mix right

Hormones, metabolism, blood sugar, and activity levels all play a role in picking which ones are best for you. Active individuals are better able to utilize 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. “Dried 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 raisins in the morning for those dealing with heavy periods. For PMS relief, magnesium-rich pumpkin seeds, almonds, or walnuts sprinkled into salads 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 fiber, healthy fats, and protein, which delay the digestion of carbohydrates,” adds Kedia.

Eat according to your goal

Boost energy

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 raisins are best eaten first thing in the morning or early in the day to allow them time to metabolize. “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 fiber-rich options like prunes, figs, raisins, and almonds to aid proper digestion and bowel movements, while you can include lighter fiber options like 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 with 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.