Are Raisins Good For Diabetics ?? Too High In Sugar ?? Safe to Eat Daily??

Dr. Pakhi Sharma (MBBS)
Dr. Pakhi Sharma (MBBS)

General Physician | 6+ years

Are Raisins Good for Diabetes?
Living with diabetes, hypertension or any other chronic disease requires you to do multiple things – track vitals, take medicines & stay on top of your health at all times. If this overwhelms you, switch to Phable – India’s No. 1 BP & Sugar Management App to manage your condition better. Take charge of your health and stay connected with doctors, order medicines and do a whole lot more from the comfort of your home.

Are you a diabetic who loves to eat raisins? Can diabetics eat raisins? Well, we have some good news for you. Dry fruits can be eaten by people with high sugars but under limited healthy portions. Keep reading to know about the various benefits of Raisins and are raisins good for diabetes.

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    Raisins: Nutritional Profile
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    Advantages of Raisins for Diabetes
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    Ways to Consume Raisins for Diabetes
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    When To Consume Raisins
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    Risks of Overconsumption of Raisins
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    Other Health Benefits of Raisins
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    Don’t Have Time To Read?
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Raisins: Nutritional Profile

Raisins are highly nutritious while also being low in calories. Raisins are sun-dried seedless grapes that are full of nutrients. A 1⁄4 cup of raisins has 25 mg calcium, 298 mg potassium, 2 grams of dietary fiber, and 120 calories. This dry fruit is rich in vitamin B6, riboflavin, and thiamine which are essential nutrients for your body.

Advantages of Raisins for Diabetes

Raisins are rich in dietary fiber that helps regulate your blood sugar levels. The high fiber content makes you feel full for a longer period and ensures you stop random snacking. It also helps regulate your glycemic control post meals.

Ways to Consume Raisins

Raisins are good to eat plain. But if you wish to add them to your meals or snacks, here are some quick fixes.

  • Salad

Raisins add chewiness and sweetness to your salads. Mix them with your leafy greens, crunchy nuts, and add any other vegetable of your choice.

  • Oatmeal sprinkles

Top your bowl of hot oatmeal with a handful of raisins. You can enjoy this warm bowl of goodness on a cold morning.

  • Granola

Make your homemade granola for a quick healthy snack. Mix seeds, nuts, and raisins along with some fruits of your choice. Add the mix to a bowl of yogurt for a yummy snack.


When to Consume Raisins

You can eat raisins at any time during the day. But you can benefit more if you follow the following:

  • Eat soaked raisins in the mornings.
  • Eat them as your mid-day snack before lunchtime.

Risks of Over Consumption of Raisins

Although well-tolerated, Raisins can pose an increased risk of kidney stones. Hence, you need to be careful not to overeat your beet. Raisins may make your urine pink or red and confuse you for thinking it is bloody urine.

Other Health Benefits of Raisins

Raisins are naturally beneficial to people with high blood sugar levels. But they also have other proven benefits like:

  • Relieves constipation
  • Helps treat erectile dysfunction
  • Reduces your blood pressure levels
  • Helps in calcium absorption and bone formation
  • Promotes healthy weight gain
  • Boosts cardiac health
  • Helps in managing fevers
  • Improves anemia
  • Provides an energy boost
  • Promotes hair growth and skin health
  • Improves eyesight

Don’t Have Time To Read?

  • Raisins are packed with essential nutrients that help keep you healthy.
  • You can control your blood sugar levels by eating 2 tablespoons of raisins daily as a snack.
  • Eat them plain or top your salads and oatmeal with this yummy dry fruit.
  • The main risk of overconsuming raisins is that of developing kidney stones or of your urine changing colors. 
  • You can also make the most of the other benefits of raisins like relieving constipation, promoting healthy weight gain, improving anemia, and promoting skin and hair health.

Frequently Asked Questions

Yes. Raisins contain fiber and antioxidants that help control your blood sugar levels. The low glycemic index helps in decreasing your blood sugar levels. It is a great low calories snack that can be added to your diet, to improve your overall nutrition.

Soak raisins overnight and consume them early in the morning to reduce their heat-producing effects on your body.

Raisins have natural sugars that are beneficial to your body when eaten in moderation. Balance your intake of raisins through the day and make the most of its benefits.

Yes. Drinking raisin water regularly will help improve your bowel movement, aid in digestion, and relieve constipation.

Since the dietary fiber content of raisins is high, it may affect your digestive health. The high fiber content can cause intestinal blockage, gaseousness, and decreased absorption of nutrients.

Eating raisins in moderation is essential. Since raisins contain about 15 grams of carbohydrates, you can eat about two tablespoons of raisins in a day.

Dr. Pakhi Sharma
Dr. Pakhi Sharma, MBBS
(General physician, 6+ years)
An expert in obstetrics and medical emergencies, Dr. Pakhi Sharma, an alumni of Sri Devaraj Urs University of Higher Education and Research Centre, is a general physician working at Phablecare. She has 6+ years of work experience spread across gynaecology and obstetrics, family medicine, and medical emergencies at renowned hospitals and clinics.

One Response

  1. very informative blog, thanks for sharing
    After reading this blog, black raisin will be the part of my daily diet

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