Health benefits of Raisins | Raisins nutrition & side effects. Raisins are dried grapes that are also used as a dry fruit. They are included in cookies, candies, and most of the Indian sweets during Indian festivals, and they can also be eaten raw.
When raisins are dried under the sun or food dehydrator, the sugar within them crystallizes making it high in carbohydrates. Therefore, raisins are high in sugar.
Though raisins are small in size and high in sugar but are also a storehouse of immense energy and health benefits. They include a large number of vitamins, minerals, and carbohydrate content in them.
According to the USDA nutrient database, raisins contain 30% of fructose and 28% glucose, but these sugars can be balanced by soaking these fruits into hot water.
Nutritional values in Raisin
According to the USDA nutrient database, every 100gm of raisins contains 299 calories and adequate amount of:
- Vitamin B6
- Dietary fiber
And, also small amounts of
- Vitamin K, C, E
- Pantothenic acid and fluoride
Health benefits of raisins
As mentioned above raisins are high in dietary fiber and carbohydrates with low-fat consistency, therefore, they are proved to be beneficial against weight gain.
Why fiber-rich foods are considered good for weight loss?
Yes, it is true that fiber-rich food is good for weight management because,
- It removes all the unnecessarily stored food from the body.
- Fiber-rich food will keep your stomach full for longer and stop you from putting extra food in your belly.
- If you crave food every hour and eating has become a habit of yours, then you must, try raisins. Raisin’s large sugar level makes it a complete and heavy diet. It will make it difficult for you to eat food after eating raisins.
Dried grapes help in digesting food as they are high in fiber. Fiber-rich food helps in the creation of digestive juices inside our body. These digestive juices improve the bowel movement in humans and bring them to normal.
In other words, fiber makes our hard stool soft and makes it move faster from our intestines and prevents constipation.
Cure for anemia
Dried grapes are rich in iron which makes it a boon for those suffering for anemia. Iron helps in the making of RBCs in the blood. Iron also helps the blood to carry oxygen more effectively from one part of the body to another.
Anemia Is the condition where one suffers a deficiency of hemoglobin in the body, which directly means depletion of RBC cells.
People suffering from anemia might undergo weakness, nausea, weak eyesight, and a pale body.
All the women undergoing postmenopausal according to a study they are more likely to suffer from osteoporosis. This is due to women’s tendency to lose calcium after the age of 30.
Raisins also comprise calcium which slows down the loss of calcium in women ae 30. Hence, preventing them from weak bones and joints.
If in the case you already suffer from osteoporosis, then, you can consume raisins. It will take time but you will experience improvement in your health and you will start to feel healthy within a few weeks.
This change will be encountered by you only if you are regular with eating them.
Good for diabetes
A study in Greece showed that raisins are good to consume by people suffering from type-2 diabetes. Despite being rich in sugar dried grapes are proved to reduce blood pressure and showed visible results in improving the health of type-2 diabetic people.
Raisins did not lower their blood sugar levels but it definitely added a little taste and sweetness to their food.
Reduced heart strokes
Dried grapes contain a good number of antioxidants in them. They help in reducing the free radicals from the body. These free radicals if not removed from the body might cause come serious cell, damage.
Cell damages can lead to some severe life-threatening diseases like cancer, heart stroke, and heart attack.
Antioxidants in raisins help remove all the free radicals and, cleans our bodies from within. To avoid problems caused by free radicals, avoid eating food rich in glycemic food and also food with refined carbohydrates and sugars like packaged meat and processed food.
Side effects of raisins
Eating dried grapes can be very beneficial for health but there are certain disadvantages of eating too many of them. Let us discuss some of the drawbacks of consuming too many raisins.
Raisins (dried grapes) are high in fiber which promotes a healthy stomach, if a large amount of fiber is ingested it might cause an upset stomach and other gastrointestinal problems like bloating, gas trouble, cramps, and strong stomach ache.
Also read: How to grow grapes
Too much of raisin intake may cause allergy to a few people who are already allergic to it. These allergies may contain coughing, sneezing, running nose, and skin redness.
If you eat lots of raisins I.e. more than the required calories, then there are chances you might start gaining weight instead of losing.
For weight loss, you need to ensure you ingest a minimum of 800 and a maximum of 1200 calories per day. Per 100 gm raisins consist of 299 calories. So make sure you don’t overeat raisins.
Here at garden infograph we try to bring in front of you many relatable topics that are can add up to a healthy diet in your homes to keep your family and friends healthy. Some topics that we have covered are watermelon, mango, cantaloupe, cardamom, kiwano(Horned melon), grapes, basil, olive, parsley, fennel, lettuce and you will find many more. Cucumber health benefits and side effects. Tomatoes Health benefits and side effects. Calendula nutrients facts and side effects.