Available energy and improving heart health: the nutritional benefits of raisins

They are small, wrinkled and sometimes look lackluster, but beneath the humble appearance of the raisin lies a whole world of important nutritional values. It is not only a natural candy, but a concentration of flavors and energy created by a simple process of drying grapes.

Rich raisins bA variety of important values:

• potassium – An important mineral for balancing blood pressure and the proper functioning of the nervous system and muscles.
• iron – Essential for the formation of red blood cells, supports the prevention of anemia, especially among women of reproductive age.
• Dietary fiber – help to balance blood sugar levels, a feeling of satiety and the health of the digestive system.
• Polyphenols – a group of powerful antioxidants that have been widely studied thanks to their contribution to preventing inflammation, inhibiting oxidation processes and heart health.

Is the raisin just “concentrated sugar” as is commonly thought? Absolutely not. Studies indicate that the raisins contain important antioxidant components that contribute to heart health, may improve energy levels and even serve as a functional snack for athletes, the elderly and those who need a natural boost in the middle of the day.

Raisins are a natural source of a high concentration of simple carbohydrates, mainly in the form of glucose and fructose which are natural sugars that are naturally formed during the drying process. Due to their high sugar content, raisins are a quick source of available energy. Therefore, it is not by chance that they are included in the menus of athletes or in trips that require prolonged physical effort. But the advantage is not only in the sugar level – but also in the quality of the calories. The raisin contains dietary fiber, minerals and antioxidant compounds, making it a better option than industrial sugar snacks.

Studies indicate that daily consumption of raisins can improve measures of blood pressure, reduce cholesterol LDL (the “bad”) and contribute to balancing sugar levels in type 2 diabetes patients. The high content of antioxidants, especially the polyphenols in them, has a positive effect on chronic inflammatory processes, and therefore raisins are also a nutritional potential for preventing cardiovascular diseases.

Raisins as a healthy substitute for sweets?

Thanks to their sweet taste, raisins can be a more natural and beneficial alternative to cookies, sweets or sugary drinks. For example, combining raisins with oatmeal or homemade carrot cake makes it possible to reduce the amount of added sugar and strengthen the iron and potassium content of the dish. In addition, the combination of natural sugar with fiber contributes to a slower release of glucose into the blood, which can prevent sharp jumps in the glycemic index.

And what about diabetics and pre-diabetics?

Despite the sweet image of the raisin, it is not wrong for diabetics, as long as it is combined wisely. Thanks to its dietary fiber and phytochemical content, raisins cause a less sharp increase in sugar levels compared to processed sugar, for example. Studies have even shown that moderate consumption of raisins as part of a balanced meal does not cause an extreme increase in the glycemic index, and may even improve blood lipid levels in diabetics.

For diabetics and pre-diabetics, the recommendation is to combine raisins in small amounts (about 1-2 tablespoons per day), And as part of a meal rich in fiber, healthy fat or protein to slow down the rate of absorption.

Smart examples of combining raisins in the menu:

• Natural yogurt with a teaspoon of chia seeds, some raisins and cinnamon.
• Quinoa salad with nuts, herbs, sweet potato cubes and some raisins. (It is important to combine protein and some vegetables in the same meal).
• Spread goat cheese on a full cracker with some raisins and green leaves.

Who is recommended to consume?

Raisins can be integrated into a healthy diet in a variety of groups:

• athletes – to improve performance and quick recovery after activity.
• Children and youth – As part of a homemade snack rich in energy.
• Pregnant or breastfeeding women – Thanks to the iron and potassium.
• Diabetic and pre-diabetic – As part of it is balanced and in a measured amount.
• adults – To improve fiber and mineral intake easily.

Size is the key word

Despite their many benefits, it is important to know that raisins are also a concentrated product in calories. About 100 grams of raisins contain about 300 calories and about 65-70 grams of natural sugar. Therefore, especially in situations of weight loss, diabetes or insulin resistance, one must observe measured consumption and incorporate raisins as part of a balanced daily portion and not as a “free snack”.

In conclusion, the raisins may be small but they are big in contribution. When consumed as part of a balanced menu, they can upgrade not only taste, but also overall health, daily energy and even mood.

Shir Alfi-Zagar, senior clinical dietitian of Klalit in the Dan district – Pet