Raisin Black - Besni
- Eating Raisins May Reduce Hunger and Change Hormones That Affect Satiety, Reducing Energy Intake With Food, Which May Help Maintain Body Weight.
- May Improve Heart Health. Due to Phenolic Components and High Fiber Content, Raisins Regulate Cardiovascular Health Parameters by Increasing Plasma Antioxidant Capacity and Reducing Total and LDL Cholesterol Levels, Systolic Blood Pressure and Molecules Related to Inflammation Response.
- Raisins Have a Low to Moderate Glycemic Index (GI Between 49-69). For Diabetics or Those with Insulin Resistance, Raisins Are a Healthy Choice as They May Be Linked to a Lower Risk of Type 2 Diabetes with Their High Fiber and Antioxidant Capacity, as well as Lower GI.
- It has the potential to protect dental health. It Supports Good Oral Health Due to Its Antibacterial Activity, Low Possibility of Adhering to Teeth, and Oral PH Being Below the Threshold That Damages Enamel.
- Supports Intestinal Health, Provides Protection Against Colon Cancer. Prebiotic Content Positively Affects Intestinal Microbiota. Sun Dried Raisins Contain High Prebiotic (Indigestible Fiber) with 5.7 Gr in 100 Grams.
- It is antioxidant and antibacterial, and these properties come from its phenolic compound content. Raisins are the food with the highest phenolic compounds among those studied. (Mg/Kg) Raisins > Tarhana > Dried Black Plums > Dried Apricots > Red Grapes > Fresh Capia Pepper > Fresh Grapes. Levels of Total Phenolic Compounds Vary Between Raisin Varieties, with White Raisins Having the Lowest Value and Red Raisins Having the Highest Value. While white raisins have the lowest value in terms of antioxidant capacity, red raisins have the highest value.
- It contains Boron (2.2 Mg per 100 grams), which is 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 Post-Menopausal Women. In addition, the prebiotics in raisins increase calcium and magnesium absorption, preserve bone mineral content and density, and support bone structure.
What Happens If You Eat Too Many Raisins?
Raisins are very beneficial for health when consumed in moderation. However, excessive consumption may lead to weight gain. Raisins are a food with high calorie value and sugar content. For this reason, it provides a tendency to gain weight. Excessive consumption of raisins, especially by diabetic patients, may trigger serious health problems. However, excessive consumption of raisins may cause allergies in the body.
Which Raisin is More Useful?
Raisin Type to be Preferred; It is sun dried red and black. Especially black grapes with seeds play an effective role in eliminating anemia. Black Raisin Seeds Can Also Be Consumed Ground.
How Much Raisins Should Be Eaten?
People with Iron Deficiency and Anemia can consume 1-2 handfuls of raisins every day. Diabetic patients should not consume more than 1 handful of raisins. Diabetes Patients Should Consult a Doctor Before Consuming Raisins. People Who Just Want to Benefit from Their Benefits Can Consume 4-5 Black Raisins a Day.
How Much Raisins Should Be Eaten on a Diet?
In general, according to the research conducted 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 on a diet, the serving amount of raisins is 1 tablespoon. When eaten alone or together with nuts (hazelnuts/walnuts, etc.), raisins maintain constant glucose levels and support energy needs. Since it is an excellent source of carbohydrates and has a moderate Glycemic Index content, it is an ideal pre-workout snack to provide sustained energy and optimum athletic performance.
What are the Nutritional Values of Raisins?
Raisins Contain Essential Nutrients, Soluble and Insoluble Fibers, Health-Protective Bioactive Components and Phytochemicals. Like all fruits, raisins are high in potassium and low in sodium. It has a higher magnesium and iron content compared to other fruits. Despite their high sugar (60%) content, predominantly fructose and glucose, raisins are a source of beneficial compounds and a healthy snack. While it contributes to a better diet quality, its consumption before meals is considered appropriate to regulate appetite in healthy individuals with normal weight.
Type: Dried Fruit
