Raisins: Uses, Benefits, and Nutritional Value

Raisins: Uses, Benefits, and Nutritional Value

Introduction:

We often feel like eating sweets, and to satisfy this desire, we often satisfy it by eating foods high in sugar like cookies, candy, ice cream, or chocolate bars. We all know about the bad effects of all these things. However, we bring you a nutritious and healthy snack that can help you reduce your sugar cravings. Raisins are dried grapes and are also known as dry fruits. 

Raisins are sweet. They contain sugar and a lot of fiber, and eating them gives you a feeling of satiety.

Raisins are made from Vitis vinifera grapes and are most commonly produced in the United States, followed by Turkey, China, Iran, Chile, Greece, and Australia. 

There are many varieties of raisins available, such as Thompson seedless grapes, golden raisins, sultanas, and dark raisins made from Zante currant raisins. These are made from sun-drying or dehydrating grapes. 1,2 Let us discuss the health benefits of eating raisins, their nutrients, etc.

 

Amount of nutrients (nutritional value) in raisins:

Raisins contain a lot of sugar, fructose, and glucose. They are rich in dietary fiber and bioactive compounds like vitamins, minerals, polyphenols, anthocyanins, and flavonols. 100 grams of raisins can provide 301 kcal of energy. The amount of water in raisins is 14.9 grams.

 1,3 The nutrients found in raisins are as follows:

Nutrient value: 100 grams

Carbohydrate: 80 grams

Protein: 3.28 grams

Fiber: 3.3 grams

fat, 0.2 grams

Sugar: 65.7 grams

potassium (746 mg)

Calcium 64 mg

sodium 24 mg

Magnesium 35 mg

Manganese 0.226 mg

phosphorus, 101 mg

Iron: 0.98 mg

Zinc 0.37 mg

Copper 0.228 mg

Selenium, 0.7 micrograms

Vitamin E: 0.12 mg

Vitamin C, 3.2 mg

3.5 micrograms of vitamin K

Vitamin B9, 3 micrograms

Vitamin B6: 0.323 mg

Vitamin B3: 1.14 mg

Vitamin B2: 0.191 mg

Vitamin B1: 0.008 mg

Table 1: Amount of nutrients available in 100 grams of raisins. 3

Properties of raisins:Raisins can have many beneficial properties for health, such as:

It may work as an antioxidant.It can reduce blood sugar levels.It may have prebiotic effects (promoting good bacteria found in the gut).It may have anti-inflammatory properties.

It can reduce cholesterol levels.It may have antimicrobial activity.It can benefit the heart. 

1,2Possible uses of raisins:Possible uses of raisin:

Consuming raisins daily can be beneficial for health. Raisins may have the following potential benefits:

1. Possible uses of raisins for the heart

Having bad cholesterol can lead to various heart diseases. Raisins are a good source of dietary fiber (fructans) and phytochemicals, which may have anti-inflammatory and antioxidant properties.

 Studies have found that eating raisins along with other foods can reduce blood lipids and cholesterol levels in patients suffering from high cholesterol. Consuming raisins in your diet can provide adequate fiber and reduce the risk of heart disease. 1,2,4 

However, more studies are needed to suggest the benefits of raisins for fighting heart problems.

2. Possible uses of raisins for oral health

Raisins contain antioxidants that can play an antibacterial role against mouth bacteria. Additionally, raisins may reduce sucrose concentration, preventing dental plaque formation. Therefore, eating raisins can be beneficial for the mouth. 

The phytochemicals present in raisins can act as antibacterials and prevent the growth of bacteria that cause dental diseases. 1 However, if you have dental problems, go to the dentist and get your teeth cleaned.

3. Possible uses of raisins in blood pressure

High blood pressure can cause hypertension. Eating raisins daily can provide adequate potassium and dietary fiber, which can reduce blood pressure. Additionally, raisins may also contain polyphenols that can release nitric oxide and help control high blood pressure. 1 However, more research is needed to draw a firm conclusion about the use of raisins for blood pressure. 

Clinical studies should be conducted. Till then, consult a doctor, and do not use raisins as medicine on your own.

4. Possible uses of raisins for weight loss

Losing weight is a challenge today, and eating fiber-rich foods can help you lose weight. Eating raisins makes you feel full and less hungry. There may be changes in stomach hormones; you may feel satisfied, and energy consumption may decrease.

 It can limit the absorption of fat and starch in the intestine. Thus, eating raisins can reduce the absorption of mixed carbohydrates, which can help maintain a proper body weight and aid in weight loss. 1 So, adding raisins to your weight-loss diet can help you lose weight. Help may be available. 

However, more studies need to be done to support the true extent of the health benefits of raisins for humans.

5. Possible uses of raisins for thyroid

A diet high in fat can disrupt the function of the thyroid gland. An animal study (Ayub et al., 2022) found that raisins may contain fiber, polyphenols, flavonoids, and phenolic acids, which may be powerful antioxidants. These nutrients can help regulate thyroid hormone levels. It may increase the production and action of thyroid-stimulating hormone (TSH) in the body. 

5 However, this animal study is not sufficient; more human studies need to be done to support the use of raisins for thyroid imbalance. If you are a thyroid patient, consult a doctor, and do not take any medicine on your own

6. Other possible uses of raisins

Raisins can be a healthy snack for children. The benefits of raisins can increase the amount of nutrients and improve the quality of the diet.1

Raisins may have a low glycemic index (low response to blood glucose), which has been shown to reduce post-meal glucose levels. It may reduce the risk of developing insulin resistance related to type 2 diabetes.1,4

Raisin fiber and tartaric acid may benefit gut bacteria. It may improve bowel functions; Helps eliminate waste and reduces the risk of colon cancer.

Although these studies show potential uses of raisins in various diseases, they are not sufficient, and further studies should be conducted to develop the true extent of the benefits of raisins on human health. Additionally, response to herbs may vary from person to person. Additionally, it is important to consult a doctor before using raisins for any medical condition.

How to use raisins?

Grapes have been dried since prehistoric times to store them and to carry them when travelling. And since then, raisins have been produced as a food. Raisins are much liked due to their sweet taste and it does not require refrigeration to store. You can also use raisins in these forms

As a snack with dried fruits

as a healthy snack

In the form of sweet dishes taken after meals.1

Before consuming raisins in excess, you should consult a qualified doctor. Modern treatment with Ayurvedic/herbal preparation of raisins should not be stopped or changed without consulting an Ayurvedic doctor. They will guide you regarding its dosage as per your health.

Side effects of raisins:

Eating raisins might be safe. However, a few reports suggest raisin allergies in small children. Raisin allergy is rare and uncommon.6 The raisins side effects might be observed as follows:

It may be safe to eat raisins. However, some reports have shown that eating raisins may cause allergic reactions in young children. But the cases of allergy due to this are very less. Eating raisins can cause these side effects:

Itching in mouth

Nausea some time after eating fresh raisins.6

However, if allergy occurs after eating raisins, you should immediately go to the hospital and consult doctors to get proper treatment for your allergy.

Precautions to be taken with raisins:

Consuming raisins in small quantities does not cause any harm. However, it is still important to take some precautions:

Having too much fiber in food can cause constipation, bloating and gas problems. Therefore, people should avoid eating raisins rich in fiber.4

Caution should be taken while giving raisins to small children and elderly people as they have low immunity and may be allergic to raisins.6

There have been no research reports yet on problems caused by raisins during pregnancy and breastfeeding. Therefore, women should consult their doctors during pregnancy and breastfeeding.

People should not use raisins on their own. Doctor's advice should be taken and it should be consumed only when prescribed.

Interaction with other drugs:

More research and scientific data are needed to know exactly what interactions occur between raisins and other medications. Therefore, before eating raisins daily, do consult Ayurvedic doctors.