This 'scale' helps you avoid eating too much food. We at Nuturally reveal that, with the palm of your hand, you get the ideal portion of raisins to cover your daily needs. When it comes to raisins, the recommended portion size is 40g which, depending on the type of grape, can range from 100 to 200.
A 30g portion of dried fruit, such as currants, dates, sultanas and figs, counts as 1 of your 5 A Day, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth.
So, raisins are not precisely a low-calorie or low-sugar food, hence “nature's candy.” The implication is that raisins (raisins, sultana, and currants) should be consumed in moderation, preferably with other nutritious foods such as nuts, seeds, or yogurt.
A portion of dried fruit is around 30g. This is about 1 heaped tablespoon of raisins, currants or sultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes or 1 handful of dried banana chips.
The typical serving size of raisins should not exceed 40-50 gm.
Health Benefits of Sultanas
Sultanas are naturally low-G.I., which means they don't cause a blood sugar spike when eaten. The high fibre content of sultanas means they can promote healthy bowel function. Research shows sultanas could be a useful food in the management of diabetes, obesity and heart disease.
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!
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.
In fact, the nutritional composition is more or less the same in both the variants and are packed with vitamins, minerals, antioxidants and fibers. However, sultanas are often dipped in a sulfur based solution, which may have side effects like stomach cramps, food poisoning etc.
Raisins, sultanas, and currants have similar nutritional qualities. All are rich in antioxidants – substances that help your cells fight harmful molecules called free radicals. And they're all good sources of: Iron.
Diabetics can enjoy these dried fruits as they do not cause a blood sugar spike as compared to snacks containing starchy foods such as white bread.
Overall, incorporating an 80–90 g portion of raisins (half a cup) into the daily diet may be favorable for human health.
When you compare fresh and dried fruit by volume, you'll always find more sugar and calories in the dried fruit. For instance, you can fit about 30 grapes in a single cup, but once they're dehydrated, you can fill a one-cup measuring cup with more than 250 raisins.
There is an upside to the high sugar content of raisins. It's primarily in the form of fructose, a fruit sugar, making raisins an easily digestible source of quick energy.
There are 30 calories in 10 grams of Sultanas.
Sultanas, derived from seedless white grapes, contain a similar nutrient profile to raisins. However, they typically have slightly lower sugar content, making them a slightly healthier option. Currants, made from tiny, seedless grapes, are packed with antioxidants and vitamins A and C.
Be careful not to eat too many dried fruits: A 30g portion of dried fruits, like apricots, dates, raisins etc. counts towards your five-a-day. However, once fruit is dried it also becomes a concentrated source of sugar and calories. To minimise damage to teeth, keep to mealtimes and not as a between-meal snack.
A raisin is a dried white grape, predominantly of the Muscatel variety. A sultana is a small raisin, they are seedless and sweet, and come mainly from Turkey. A current is a dried red grape, originally from Greece.
Raisins contain calories, so you should eat them in moderation to avoid weight gain. Therefore, you should know how many raisins to eat per day for weight loss. Eating 15-20 soaked raisins every day in the morning on an empty stomach helps with losing weight.
Melatonin: It turns out a good reason to eat raisins is that they contain naturally occurring melatonin (the hormone released by the pineal gland of the brain that regulates the sleep-wake cycle).
Prunes. The nutrients in dried plums — vitamin B6, calcium, and magnesium, to name a few — help make melatonin, the hormone that regulates sleep.
Dried prunes are a rich source of Vitamin B6. This can be included as a healthy bedtime snack along with dried figs and dates that can help in regularising the sleep/wake cycle.