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.
Raisins add chewiness and sweetness to your salads. Mix them with your leafy greens, crunchy nuts, and add any other vegetable of your choice.
Top your bowl of hot oatmeal with a handful of raisins. You can enjoy this warm bowl of goodness on a cold morning.
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.
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.