Americans love raisinsand it’s easy to see why.
According to theUSDA, we consume approximately 1.3 pounds of these tiny dried grapes per person each year.
Raisins are a delicious snack often found in trail mixes or baked goods.
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But did you know they’re also a nutritional powerhouse with several health benefits?
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Raisin Benefits
They can support healthy weight gain.
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Raisins can give you a quick energy boost.
Raisins are packed with natural sugars and carbohydrates.
“These are recommended as a pre- or intra-workout when someone needs additional energy or carbs.
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They are a good source of antioxidants.
Studiesshow that raisins are rich in antioxidants, which help combat oxidative stress and reduce inflammation.
“Grapes and raisins are a great source of phenolic antioxidants,” Moody says.
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They are rich in magnesium.
According to theHarvard T.H.
They are portable and convenient.
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Raisins are a convenient, portable snack with no refrigeration and a long shelf life.
TheUSDAstates that raisins can stay fresh for up to six months.”
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Raisins can regulate blood sugar.
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“The glycemic index measures how quickly a carbohydrate-containing food raises blood glucose levels,” Masi explains.
Raisins have a low to moderate GI of around 55.
They are high in soluble fiber.
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Moody says, “Fiber is not only healthy for your heart, but your gut as well.
Raisins contain tartaric acid, whichresearchsuggests can help balance the gut microbiome and assist with smoother digestion.”
Raisins are an underrated natural sweetener and a much healthier alternative to refined sugars in many snacks and dishes.
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Potential Drawbacks
Raisins are calorie dense.
“Though raisins are a healthy food, they’re still a calorie-dense dried fruit,” Moody explains.
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They contain sulfites.
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According to a2019 study, some raisins are treated with sulfites to preserve their color and extend shelf life.
This is potentially harmful since sulfites can cause adverse reactions in those withfood sensitivities.
“Sulfites are a group of sulfur-based compounds commonly used as preservatives in various foods and beverages.
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They help prevent spoilage, discoloration, and bacterial growth,” Masi points out.
They are high in sugar.
Raisins are60% sugar.
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Overconsuming them may cause blood sugar spikes, so enjoy them in moderation.
“However, still watch your sugar intake, even from natural sources in some cases.
