Despite their small size, raisins are packed with energy and rich in fiber, vitamins, and minerals. Raisins are naturally sweet and high in sugar and calories, but they're beneficial to our health when eaten in moderation. In fact, raisins can aid digestion, boost iron levels, and keep your bones strong.
Damage Your Digestive Health
Although dietary fiber in raisins is excellent for your digestive system, eating many raisins can harm your digestive system. Excessively high fiber uptake may cause poor absorption of nutrients, intestinal blockage, and intestinal gas.
A: Your daily raisin consumption should be around 30-40 grams which are roughly 8-10 raisins. Eating too many raisins can be bad for digestive health as they can prevent other nutrients from being absorbed. They are also high in sugar and calories and thus too many raisins every day may cause weight gain.
It has been demonstrated that raisins possess a low-to-moderate glycemic index, which makes them a healthy snack. They seem to contribute to a better diet quality and may reduce appetite.
One such superfood is raisins aka kishmish that has so much and more, when it comes to nutrients! Raisins are basically dried grapes, which are packed with several nutrients such as vitamins, minerals, antioxidants, phytonutrients, polyphenols, and several other dietary fibres.
Raisins are made using green seedless grapes and they are mostly sundried without any additives and preservatives. This retains the concentration of nutrients and makes it a much healthier alternative to sultanas.
The Bottom Line
Raisins are made from a range of grape varieties. They are dried naturally and are usually the largest of the three. Sultanas are made from seedless green grapes. They are often dipped in a solution prior to drying, which speeds up the process.
Raisins are rich in antioxidants such as phenols and polyphenols. Studies have shown that these antioxidants stimulate fat breakdown, reduce calorie intake, and increase the level of good bacteria in the stomach that aid digestion. Antioxidants also remove free radicals from the body.
Despite their small size, raisins are packed with energy and rich in fiber, vitamins, and minerals. Raisins are naturally sweet and high in sugar and calories, but they're beneficial to our health when eaten in moderation.
Several studies report health benefits of raisins, including anti-inflammatory and antioxidant properties, whereas the anti-inflammatory activity at gastric level of the hydro-alcoholic extracts, which are mostly used for food supplements preparation, was not reported until now.
Another concern about eating too many raisins is the increase in soluble fiber. Too much fiber may cause gastrointestinal upset, such as cramps, gas, and bloating. Some people may even develop diarrhea.
It is highly advisable to consume soaked raisins early in the morning on an empty stomach. The Best Quality Raisins available in India are made of different types of dried grapes. Raisins are rich in iron, copper, and Vitamin B complex.
As compared to the grapes raisins have nearly three times the antioxidant capacity. Grapes contain more vitamins than raisins. Grapes are loaded with vitamin K, E, C, B1 and B2, which are present in lesser amounts in raisins.
Both raisins and dates are packed with nutrition and health benefits and should be included in your regular diet. However, raisins are better due to their higher content of iron, vitamin C, vitamin B2, copper, and potassium.
The typical serving size of raisins should not exceed 40-50 gm. Jagriti Barar lists all the side-effects of eating raisins in excess. Raisins are rich in fiber and they can help you improve your digestive health.
The high-fiber, low-water content of dried fruit can cause digestive issues, including gas and cramping during the night. The culprit is sorbitol, a sweetener found in dried fruits, including raisins and prunes, which can cause stomach bloating and flatulence, especially when eaten in larger quantities. Steer clear!
They maintain the health of your liver by cleansing your blood and detoxifying it. Soaked raisins aid in blood purification, boost the biochemical functions of the liver, and remove toxins from the body.
Eating raisins or other dried fruits may be a better option than snacking on cookies, but it'll still spike your blood sugar.
Which types of Raisins are best for health? Sultana, also known as golden raisins, are the best raisins for overall health goodness. It contains fiber, potassium, iron, flavonoids, and other essential minerals which are great elements for our health.
Anything can be fattening if you eat too much of it, and dried fruits are no exception. It's a good idea to keep an eye on your portion size, since raisins and sultanas can be easy to overeat due to their small size.
The best fruits to eat at night for weight loss are melons, cantaloupe, and honeydew. These have good water content and are less in calories. Therefore, apart from satisfying your sweet tooth, they will also help in losing weight.
Pineapple and Papaya: These two tropical fruits contain the enzyme bromelain, which has anti-inflammatory properties and shrinks belly fat.
The Sultana is actually a variety of grape. A raisin is the result of drying any grape. The confusion comes as the Sultana is the best variety for the drying procedure as it is small, sweet and seedless, so most raisins are referred to as sultanas.
How Much Should You Eat? The recommended amount of fruit you should eat is 2 serves per day. 1.5 tablespoons of sultanas (30g) count as 1 serve of fruit.
1. They may help reduce the risk of heart disease. Despite their sugar content, raisins are also rich in fibre, potassium and antioxidants which research has shown may help reduce the risk of heart disease and helps to decrease blood pressure.