The amazing benefits of raisins are countless

The amazing benefits of raisins are countless

Raisins are famous for being a sweet little addition to bran cereal, oatmeal, and many other foods and desserts, but some people think of raisins as just super sugary fruit bars.

Raisins also provide other nutritional benefits such as vitamins, minerals and antioxidants, according to what was published by the “Eating Well” website.

dry grape

Raisins are dried grapes. After harvesting, the ripe grapes are placed in the sun to dry. The drying process sees the green grapes turn a dark brown color and all the natural sugars are concentrated inside. The grapes can also be dried through a more controlled internal process which involves treating them with lye. and sulfur dioxide, which is the method that prevents the grape skins from turning brown during drying, and gives them a bright yellow color, which is referred to as the “golden raisin.”

Nutrition facts about raisins

According to the USDA, a half-cup serving of raisins contains:
• Calories: 120
• Protein: 1 gram
• Total fat: 0 grams
• Carbohydrates: 32 grams
• Fiber: 2 grams
• Sugars: 26 grams
• Potassium: 298 mg
• Calcium: 25 mg

The health benefits of raisins

Raisins are rich in many health benefits, as follows:

1. Provide gut-healthy fiber

Half a cup of raisins contains 2 grams of fiber, which supports gut and heart health, and raisins can be a useful way to reach the daily requirement of fiber, which ranges from 28 to 34 grams, recommended in the 2020-2025 Dietary Guidelines for Americans.

2. Increase your potassium intake

Raisins are also a great way to get more potassium in the diet. According to the US National Institutes of Health, potassium is important for muscles, heart rate regulation, and fluid balance within the body.

3. Blood sugar and pressure

There is evidence that raisins may benefit health in other ways, says Maggie Moon, a Los Angeles-based nutritionist and author of The MIND Diet. Research suggests that snacking on raisins helps control blood sugar in the long term and can lower blood pressure. the blood".

4. Prebiotics, antioxidants and antibacterial agents

Raisins contain antioxidants that may help boost cardiovascular function, and they have antibacterial properties that can improve oral health. Raisins contain prebiotics, which can promote gut health.

the potential risks

Nutrition expert Moon stresses that it is difficult to overeat natural foods to the point of obtaining a meaningful negative result, noting that the worst side effects that can likely occur when overeating raisins is an upset stomach, perhaps due to excessive fiber, potassium or alcohol. sugars. Moon recommends a serving of about a quarter of a cup, and that diabetics should consult their physician or dietitian for recommendations, because even a small amount of raisins can be high in carbohydrates.

Making raisins at home

Raisins can be made at home, by selecting fresh grapes and taking into account the exclusion of grapes that show soft spots or evidence of mold, then the grapes are washed and dried thoroughly before separating the stems from the grapes, then the grapes are distributed on a large baking tray lined with parchment paper, Then put in the stovetop oven at 100°C, until the grapes are brown and dry, for 4 to 6 hours. Leave the raisins to cool before transferring them to a jar and sealing tightly before keeping them in the fridge for best results.

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