Grapes and raisins both are excellent sources of certain nutrients but raisins are found to have higher concentrations of these beneficial nutrients. Raisins help lower the chance of developing chronic illnesses like diabetes, osteoporosis, and cancer. They also have anti-inflammatory, analgesic, and protective properties. Although raisins are inherently sweet and high in calories and sugar, they are healthy when consumed in moderation.
Key Points
- Raisins lower the risk of chronic conditions like cancer, osteoporosis, and diabetes. In addition to their anti-inflammatory and analgesic properties, raisins also have brain-protective properties.
- Raisins help to improve digestion, reduce acidity, boost immunity, treat anemia, encourage weight loss, improve eyesight, and strengthen bones.
- Even though raisins are typically healthy, there are a few situations where they might not be the best choice. For instance, individuals trying to cut calories should exercise caution.
- Another problem with eating too many raisins is the rise in soluble fiber. Eating too much soluble fiber may cause constipation, gas, and other gastrointestinal discomfort. In some instances, it can also cause diarrhea.
- Consult a nutritionist for advice on how to incorporate raisins into your diet plan.
Here we are going to discuss in detail raisin’s health benefits and some risks associated with their intake.
About Raisins and their nutritional profile
Raisins are the fruits of the Vitis vinifera plant known as dried grapes. Phytonutrients are among the raisins’ more effective antioxidants. It has been demonstrated that these plant-based substances
Tidbit – A small box of raisins, or 1 ounce (oz), which is equivalent to 40–50 grams, constitutes a standard serving size for raisins.
The following is the nutritional information for a serving of 40-50 grams as provided by the United States Department of Agriculture (USDA)
- 129 calories
- 1.42 g of protein
- 0.11 g of fats
- 34.11 g of carbohydrates
- 28.03 g of sugar
- Nutritional 1.9 g of nutritional fiber
Additionally, the same serving size includes various essential vitamins and minerals, such as: vitamin C, calcium, iron, magnesium, potassium, and sodium.
Did you know? According to a study published in the Journal of Nutritional Health, raisins have exceptionally high antioxidant levels and phenol content compared to other dried fruits.
Health Benefits of Raisins
Now let’s see what are the potential health benefits of raisins.
1- Raisins promote better digestion
Raisins have a laxative impact on the stomach due to their high fiber content. Consuming raisins in moderation can help to prevent constipation.
- It can maintain regular bowel movements as per researchers.
- Raisins also aid in the body’s removal of toxins and waste.
You can consult a dietitian to get a diet plan for adequate intake of raisins.
2- Help minimize acidity
The potassium and magnesium present in raisins aid the body’s ability to eliminate waste products and toxic substances. They restore the pH equilibrium in the body, which aids in reducing blood toxicity and dangerous gasses that could lead to a variety of internal issues.
Moreover, if you are facing any health issues like acidity then you need to see a gastroenterologist immediately.
3- Raisins work as a strong immunity booster
Raisins are a rich source of numerous vitamins and minerals that strengthen the immune system and aid in the prevention of infections.
You can avoid fevers, infections, and a variety of illnesses with raisins, all thanks to this dried fruit’s anti-inflammatory and antibacterial characteristics.
You can consult an experienced immunologist through Marham if you feel like there’s something wrong with your body’s immune response.
4- Helps to treat anemia
Due to their high iron content, raisins aid in the treatment of anemia by ensuring that you get the daily necessary intake of minerals and vitamins. You can also avoid iron deficiencies by including raisins in your diet on a regular basis.
Consult an expert for anemia right now if you have been worried because of this medical issue.
5- Raisins can promote weight loss
These dried grapes are naturally tasty and have very few calories. A little portion helps the body feel fuller for longer because they are also quite fibrous.
Your taste senses will be satisfied by the raisins’ sweetness, and the fiber in them will make you feel satiated and help you lose weight.
Point to be noted – Experts advise soaking 15-20 raisins overnight and eating them the following morning to use them for weight loss.
6- Aid to have better eyesight
Antioxidants found in abundance in raisins support our bodies in a number of ways.
- Free radicals that impair vision and lead to the deterioration of the eye muscles can be eliminated with the use of polyphenolic phytonutrients in raisins according to research.
- So eating raisins help in enhancing vision and general eye health.
7- Raisins enhance the strength of the bones
Raisins are the way to go if you suffer from weak bones or joint pain. They are high in calcium, which supports bone health.
Eating raisins can lower your risk of developing gout and arthritis by increasing your bone density.
Moreover, if you have been suffering from weak bones issues then you may consult an orthopedic doctor right now.
Are there any risks associated with eating raisins?
Raisins are generally healthy, but there are several situations where they might not be a good option.
- People trying to reduce calorie intake should be cautious while consuming large quantities of raisins as they contain high amounts of sugar.
- The increase in soluble fiber that results from consuming too many raisins is another issue. Constipation, gas, and gastrointestinal discomfort may result from eating too much soluble fiber. It can also lead to diarrhea in some cases.
However, it is crucial to keep in mind that since raisins don’t have abnormally high fiber content, the side effects mentioned above will only occur if you ate a lot of them. It is generally safe to eat raisins in moderation.
Bottom Line
Eating raisins is a beneficial way to increase the number of beneficial minerals and antioxidants in your diet. Consuming them on a regular basis may help in the maintenance of good health and prevent several diseases.
As raisins are high in calories and sugars, they should only be consumed in moderation. This is especially important for those who are trying to reduce weight.
But overall raisins are considered a healthy food and to know how to include them in your diet plan, you should take a consultation with a nutritionist.
FAQs
1. Is it healthy to eat raisins every day?
Raisins are a lightly processed, naturally preserved food that is high in nutrients. They should be consumed in moderation because they are high in sugar and calories.
2. Do raisins detox the body?
Raisins keep the health of your liver healthy by purifying and detoxifying the blood. Soaked raisins help the liver perform better biochemically, purify the blood, and eliminate toxins from the body.
3. Which raisin is best black or yellow?
Yellow raisins have a more fruity flavor and are plump and velvety, whereas typical black raisins can be dry, gritty, and too sweet to consume. So it depends upon your choice and taste.