What Are the Benefits of Raisins?
- Eating raisins can reduce hunger and reduce energy intake with food by changing hormones that affect satiety, which can help maintain body weight.
- It can improve heart health. Due to its phenolic compounds and high fiber content, raisins regulate cardiovascular health parameters by increasing plasma antioxidant capacity and lowering total and LDL cholesterol levels, systolic blood pressure, and molecules related to the inflammatory response.
- Raisins have a low to moderate glycemic index (GI 49-69). For diabetics or those with insulin resistance, raisins are a healthy choice as their high fiber and antioxidant capacity, as well as GI, may be linked to a lower risk of Type 2 diabetes.
- It has the potential to protect dental health. It supports good oral health due to its antibacterial activity, low probability of adhesion to teeth, and oral PH below the enamel-damaging threshold.
- It supports intestinal health and provides protection against colon cancer. The prebiotic content positively affects the intestinal microbiota. Sun-dried raisins contain 5.7 grams of prebiotics (indigestible fiber) per 100 grams.
- It is antioxidant and antibacterial, these properties come from its phenolic compound content. Raisins are the food with the highest phenolic compounds among those studied. (mg/kg) Raisins > tarhana > prunes > dried apricots > red grapes > fresh capia pepper > fresh grapes. The levels of total phenolic compounds differ between raisin varieties, with white raisins having the lowest value and red raisins having the highest value. With antioxidant capacity, white raisins have the lowest value, while red raisins have the highest value.
- It contains boron (2.2 mg per 100 grams), an essential trace element very important for the growth and maintenance of healthy bones and joints. Boron may have a preventive effect on osteoporosis by reducing calcium loss in postmenopausal women. In addition, the prebiotics in raisins increase the absorption of calcium and magnesium, protect the bone mineral content and density and support the bone structure.
What Happens If Raisins Are Eaten Too Much?
Raisins are very beneficial for health when consumed in moderation. However, excessive consumption can lead to weight gain. Raisins are a food with high caloric value and sugar content. Therefore, it provides a tendency to gain weight. Excessive consumption of raisins, especially by diabetes patients, can trigger serious health problems. However, excessive consumption of raisins can cause allergies in the body.
Which Raisin Is More Beneficial?
The raisin variety to be preferred; sun-dried red and black ones. Especially black grape with seeds plays an effective role in eliminating anemia. The seeds of black raisins can also be consumed as ground.
How Much Should Raisins Be Eaten?
People with iron deficiency and anemia can consume 1-2 handfuls of raisins every day. The consumption of raisins of diabetes patients should not be more than 1 handful. Diabetic patients should consult a doctor before consuming raisins. People who just want to take advantage of its benefits can consume 4-5 black raisins a day.
How Much Raisin Should You Eat in Diet?
In general, according to the studies done so far, it has been determined that it is appropriate to add 80-90 g (1 tea glass) of raisins to the daily diet. For those who are on a diet, the portion amount of raisins is up to 1 tablespoon. When raisins are eaten alone or together with nuts (hazelnuts/walnuts, etc.), they maintain stable glucose levels and support their energy needs. An excellent source of carbohydrates and a moderate glycemic index content, it is an ideal pre-workout snack to provide sustained energy and optimal athletic performance.
What are the Nutritional Values of Raisins?
Raisins contain essential nutrients, soluble and insoluble fibers, health-protecting bioactive components and phytochemicals. Like all fruits, raisins are high in potassium and low in sodium. Compared to other fruits, the ratio of magnesium and iron is higher. Despite its high sugar (60%) content, predominantly fructose and glucose, raisins are a source of beneficial components and a healthy snack. While it contributes to a better diet quality, it is considered suitable to be consumed before meals to regulate appetite in normal-weight healthy individuals.
Type: Dried Fruit