Grapes contain potassium that reduces blood pressure & reduces risks of heart diseases. But, can diabetics consume grapes daily? How much & when to eat?
Eating fruits is a pleasant way to fulfill your daily nutritional needs. However, sugar content in most fruits may concern diabetics. Wondering if diabetic patients can eat grapes? Are grapes good for diabetes? Or do grapes increase blood sugar? Let’s explore deeper into the nutritional aspects of grapes and their overall health benefits.
Grapes: Nutritional Profile
Grapes are sweet and juicy fruits, packed with vitamins, minerals, fiber, and other nutrients. The glycemic index (GI) of grapes is 43, making it a low GI food. They are rich in antioxidant compounds, which help regulate blood sugar levels and prevent diabetes complications.
100 grams of grapes contain the following:
|Energy : 69 kcal
|Carbohydrates: 18.1 g
|Sugars : 15.48 g
|Dietary fiber: 0.9 g
|Fat: 0.16 g
|Protein : 0.72 g
|Vitamin B6: 0.086 mg
|Vitamin C: 3.2 mg
|Vitamin E: 0.19 mg
|Vitamin K:14.6 μg
|Calcium: 10 mg
|Iron: .36 mg
|Magnesium: 7 mg
|Manganese: 0.071 mg
|Phosphorus: 20 mg
|Potassium: 191 mg
|Sodium: 2 mg
|Zinc: 0.07 mg
Grapes contain carbohydrates, protein, vitamins, folate, and nutrients, viz. calcium, copper, iron, magnesium, manganese, zinc, phosphorus, selenium, and potassium.
Vitamin K plays an important role in maintaining strong bones. Vitamin C boosts immunity, increases absorption of iron, and helps in DNA repair. Copper helps in the formation of collagen and red blood cells.
Advantages of Grapes for Diabetes
- A phytochemical (resveratrol) found in grapes increases insulin sensitivity.
- Lowers blood glucose levels
- Reduces risks of colon cancer
- Keeps body hydrated
- Natural immunity booster
- Good for skin and hair
- Rich in antioxidants
Ways to Consume Grapes For Diabetes
Grapes are colorful, delicious, and versatile fruits that can be consumed in many ways:
- Can be consumed raw
- Can be blended with other fruits to make smoothies or other tasty drinks
- Can be sliced on top of a french toast
- Can be added to your lunch or dinner salad
- Freeze grapes to eat as a dessert
How Much Grapes Can Diabetics Consume and How Frequently?
Grapes can be a part of the diet plan for sugar patients. However, it is crucial to focus on your portion sizes. Half a cup of grapes (30 grapes) can be consumed in a day.
Risks of Overconsumption of Grapes For Diabetics
Excessive intake of grapes may lead to diarrhea and abdominal pain. It is important to wash the grapes thoroughly to remove pesticide content from the skin of the grapes.
Other Health Benefits of Grapes for Diabetes
- Antioxidants present in grapes reduce inflammation, improve brain function, and show anti-aging properties.
- The quercetin content in grapes has been shown to protect from Alzheimer’s disease.
- Polyphenols in grapes have been found to reduce cholesterol, protective effect against hypertension, and dyslipidemia.
- Saponins present in grapes promote good heart health.
- The level of nitric oxide increases in the body after consuming grapes thereby decreasing the formation of blood clots.
- Grapes improve digestion and are good for the eyes.
Don’t Have Time To Read?
- Grapes are a rich source of vitamins C and K as well as many other phytochemicals that protect you from many chronic diseases.
- Sugar patients can incorporate grapes into their diabetes diet plan.
- The low glycemic index of grapes does not lead to a spike in sugar levels.
- Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.
Friendly Asked Questions
Yes, grapes are packed with several nutrients having amazing health benefits for diabetics.
NO, grapes do not raise blood sugar because of its low glycemic index. Also, make it a point to consume grapes in moderation.
Approximately 30 grapes (half a cup of grapes) are sufficient to eat for diabetics.
Grapes are rich in antioxidants and can be consumed at night.
Grapes of all colors are rich in antioxidants, copper, fiber, and are low in calories. However, red grapes contain more resveratrol (polyphenol) that may help prevent the development of chronic diseases.
Eating too many grapes may lead to indigestion, allergic reaction, and loose stools.
Whole fruits, with a low GI and loaded with antioxidants such as grapes, strawberries, apples, etc., are good for diabetics.