Grapes are dried and then packaged as raisins. Due to the drying process, the carbohydrates and minerals in grapes are concentrated, producing raisins high in calories and nutrition.
Originating in the Middle East, raisins quickly gained popularity in ancient Greece and Rome. Raisins have a long and storied history of being used as a medium of exchange, a prize for athletic achievements, and a remedy for food illness.
Raisins may now be found in most grocery stores, and their availability has led to a rainbow of hues, each representing a unique drying method. Raisins come in a wide variety of colours, with red and brown kinds being popular for snacking while golden yellow ones are often used in baking.
Raisins are a low-processed, nutrient-dense snack with no artificial flavours, colours, or preservatives. Although delicious, they should be consumed in moderation due to their high sugar and calorie content.
The nutrition of raisins
The health advantages of raisins depend on a number of different conditions. Here, the benefits of eating raisins will be discussed in detail, so that you may decide for yourself whether or not the advantages are worth adding raisins to your diet.
1. Sugar and calories
Two hundred seventeen calories and forty-seven grams of sugar may be found in half a cup of raisins. A 12-ounce can of soda, on average, contains roughly 150 calories and 33 grams of sugar.
Due to this, raisins can’t be considered a healthy snack option. It’s easy to see why people call them “nature’s sweets.”
Dried fruit often contains high levels of sugar and calories, so it’s important to limit the number of raisins you consume at once.
Small, individual packs of raisins having around 100 calories are common. These pre-packaged raisins are a great option for those who struggle with portion management.
Raisins are a cheap substitute for more costly sports chews and gels for athletes who need to maintain their energy levels for long periods of time. They provide an instant supply of energy-boosting carbs.
An authoritative source discovered that athletes doing moderate to high levels of endurance activity would benefit just as much from eating raisins as they would from eating a specific brand of sports jelly beans.
2. Fiber
Half a cup of raisins has 3.3 grams of fibre, which is about 10%-24% of your daily needs depending on your age and gender, according to a reliable source.
An increase in fibre intake has been linked to improved digestion by decreasing the hardness of stools and increasing their bulk. Stools that are harder to pass may be prevented by eating more fibre.
Fibre slows the digestive process, which is one way it helps you feel full for longer. The consumption of fibrous foods has been linked to weight loss.
Cholesterol is another factor affected by fibre. Low-density lipoprotein (LDL) cholesterol is the “bad” kind of cholesterol, and it is known that dietary fibre may lower its levels.
3. Iron
Raisins are high in iron and a healthy snack. Iron content in raisins is 1.3 mcg per half cup serving. About 7% of adult females and 16% of adult males fall short of the daily RDI with such amounts.
Iron plays a crucial role in the production of red blood cells and in the delivery of oxygen to the body’s tissues and organs. Eating a diet rich in iron is essential for warding off iron deficiency anaemia.
4. Calcium and boron
In terms of calcium content, a half cup portion of raisins provides roughly 45 milligrams. To put it another way, that’s around 4% of your minimum requirements for survival. Strong bones and teeth can only be maintained with a diet rich in calcium.
Postmenopausal women may benefit from snacking on raisins since the calcium they contain reduces the risk of developing osteoporosis, a disease that causes bone density to decrease with age.
In addition, raisins are a good source of the mineral boron. The combination of boron, vitamin D, and calcium helps maintain strong bones and joints. As an added bonus, it may also help with osteoporosis treatment.
5. Antioxidants
The phytonutrients included in raisins, such as phenols and polyphenols, make them a particularly healthy food choice. Antioxidants are exactly these kinds of nutrients.
Inhibiting the formation of free radicals in the body, antioxidants may protect cells and DNA against deterioration. Diseases including cancer, heart disease, and stroke are all possible outcomes.
6. Antimicrobial compounds
Scientists in 2009 found that the phytochemicals in raisins may help keep your mouth and teeth healthy. Raisins include phytochemicals that combat cavity-causing bacteria, such as oleanolic acid, linoleic acid, and linolenic acid.
As an alternative to other sugary snacks, eating raisins may help maintain a healthy grin.
Potential Health Benefits of Raisins
Raisins are a healthy and delicious snack that may supplement your diet in many ways. The water content of raisins is lower than that of fresh grapes because of their drying process. Because of this, they are less satisfying than whole fruit and more likely to cause you to overeat. Don’t add too many extra calories to your diet by eating more than you need.
Tossing a few into your morning bowl of cereal or afternoon snack may improve your health in a few ways:
1. Heart Health
As a result of their beneficial effects on blood sugar and blood pressure, studies have shown that eating raisins may help reduce the likelihood of developing cardiovascular disease. Raisins’ dietary fibre helps decrease “bad” LDL cholesterol, which eases cardiovascular stress.
To add to their nutritional value, raisins are a rich source of the mineral potassium. Low potassium levels have been linked to an increased risk of high blood pressure, cardiovascular disease, and stroke. Today, many individuals consume diets rich in salt, which raises the requirement for potassium in the body. Raisins are a good source of potassium and a good alternative to high-sodium foods.
2. Lower Risk of Chronic Disease
In comparison to other dried fruits, raisins have the highest quantities of antioxidants. Dried grapes have more antioxidant activity than fresh ones because the drying process maintains the antioxidants.
Antioxidants protect cells against deterioration brought on by ageing and other physiological and behavioural processes. Raisins contain some of the most powerful antioxidants known, which are termed phytonutrients. It has been shown that these plant-based substances lower one’s vulnerability to developing chronic diseases including diabetes, osteoporosis, and cancer.
Studies have shown that phytonutrients may also have neuroprotective, anti-inflammatory, and pain-relieving effects.
3. Gastrointestinal Health
As a rich source of soluble fibre, raisins help us digest food and ease tummy troubles.
Raisins, like tartaric acid, are an acid found in food. Evidence suggests that this protein may help keep your intestinal flora in check, reduce inflammation, and enhance bowel function. Moreover, it has been linked in some research to a decreased risk of colorectal cancer.
4. Oral Health
Oleanolic and linoleic acid, two phytonutrients found in raisins, may be able to kill microorganisms. Scientific research suggests that this impact helps reduce the number of plaque-causing bacteria in our mouths.
Additionally, these anti-oxidants aid in keeping the mouth environment at a comfortable pH level. Helps prevent tooth decay by reducing acidity in the mouth.
