Dried fruits are known for their nutritional benefits, and raisins are no exception. In fact, some consider them a superfood due to their high content of resveratrol. Just one tablespoon of dried grapes contains almost 7 mg of this interesting nutritional element. We’ll delve deeper into the benefits of resveratrol shortly, but it’s worth noting its significance.
We hear a lot about raisins, including currants’ benefits and even dried grapes’ low sugar content. Then, we praise the benefits of sultana raisins; we hesitate between white or black grapes, etc. All the verified opinions are to be considered as the goal is to adopt good nutrition by integrating this food into your eating habits.
The Benefits of Raisins
Like most dried fruits, dried grapes are an excellent source of antioxidants. Consuming these dried fruits, whether currants or sultanas or others, allows you to take advantage of the good effects of antioxidants on the body. Namely, antioxidants fight free radicals that cause cancer cells to form.
The antioxidants contained in raisins strengthen the immune system, regulate the acidity of our body’s pH, and fight against certain diseases such as anemia. Then, the fiber contained in the fruit promotes digestion. As for the sugar in raisins, it promotes the feeling of satiety. Consuming raisins can help if you want a healthy body.
The Nutritional Value of Raisins
Raisins are a source of B vitamins. All B vitamins except vitamin B12 are found in 100 grams of raisins. Namely, the B vitamins help the body to produce energy, manufacture red blood cells, synthesize proteins, or maintain the functioning of the central nervous system.
Raisins also contain vitamins A, C, E, and K1. Next, raisins contain the following minerals: calcium, phosphorus, magnesium, potassium, sodium, iron, copper, zinc, manganese, selenium, and iodine.
It is a nutrient-dense food that can be consumed daily to help the body in its overall functioning.
How Many Calories per 100 g of Raisins?
Dried fruits have a reputation for being very caloric. That’s not entirely wrong! The fact is that dried fruits are more concentrated in sugar than fresh fruits. You should also know that raisins are even more caloric if the raisins have been dried with added sugar. Raisins without sugar are, therefore, better.
Let’s get to the numbers now. Raisins contain 303 kilocalories per 100 grams. But you don’t have to stop at this number of calories. Imagine that 100 grams of raisins also contain approximately 23 mg of resveratrol. This antioxidant is very useful to fight against certain cancers and also to protect the brain from Alzheimer’s.
Can We Eat It During A Diet?
Dried grapes contain fiber which may not be in large amounts but still aids digestion. Next, the sugar content in raisins is relatively high but is sufficient to enhance the feeling of satiety. Indeed, the sugar contained in the raisins is a slow sugar if the raisin has been dried without sugar.
Therefore, consuming raisins would even be advisable for people who want to lose weight. Make them diet allies by eating them as a snack with 0% yogurt or cottage cheese, for example.
Can We Eat It In The Evening?
In the evening, it is always interesting to eat foods that promote sleep. You can eat a dish of lettuce salad, for example. It is also possible to simply consume food that promotes the production of melatonin two hours before sleeping. You guessed it; raisins are one of those foods that promote melatonin production.
In addition, the raisin would have a soothing effect on the nerves. Eating a tablespoon of raisins at night will help you fall asleep faster. In addition, in this single spoonful of raisins, you benefit from your 6,650 mg of daily resveratrol!
Raisins and Diabetes
Raisins are good diet allies but are also good allies for people with diabetes. Raisins would help the diabetic to stay the course in case of hypoglycemia. In addition, the antioxidants contained in this food modulate the absorption of carbohydrates by the body. Please note this does not mean that it can be abused. To stay healthy, you must always avoid excesses.
The sultana raisin is blond or even golden grapes. It is the most common variety of raisins in the world. Unlike the current, which is a black grape variety, the sultana grape is, therefore, white. The color of the raisin does not really influence its nutritional quality. It’s just good to note that the sultana grape does not contain seeds. In the United States, it is called Thompson Seedless.
Why Consume It When Exercising?
Consuming raisins is recommended for athletes for a good reason. These dried fruits have an energizing power, just like the gums that athletes chew during their practices. Only raisin is cheaper and healthier, and its sweet flavor is better than the flavor of some chewing gums. Raisins are also good for athletes because of their antioxidant content. In short, it is an energizer and also a food that boosts health to allow athletes to surpass themselves in their sport better.
In short, raisins have several benefits. Regardless of your health profile, you can consume raisins to reap their benefits. The only thing to avoid is excess!
Are Raisins Fattening?
Raisins are not fattening if consumed without excess. A maximum of 100 grams per day may be sufficient. It is even better not to exceed 50 grams per day to avoid gaining weight.
What Is The Healthiest Raisin?
Raisins are a food rich in antioxidants; there is no specific type of raisin better than another when you think about it. Of course, only eat raisins from organic farming; these are the only ones that you can consume without health risks.
What to Do With Raisins?
You can use raisins in your savory and sweet cuisines. The best is still to eat them without cooking.
How Many Raisins per Day?
You can consume a maximum of 100 grams of raisins per day, and if you can only eat 50 grams, that’s even better.
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