Raisins - benefits and harm to the human body, calories

“Dried fruits have been part of the human diet since ancient times: they are part of many traditional and new gastronomic recipes in many countries. These nutrient-rich products are an excellent source of healthy bioactive compounds. And one of them is raisins. What is it useful, is it true that it is bad for your teeth and who should limit its consumption? Now we will understand.

Table of Contents

How useful are dried fruits?

It is worth noting that all dried fruits contain many biologically active phytochemical compounds, including:

phenolic compounds;
flavonoids;
carotenoids;
proanthocyanidins;
phytoestrogens.

These substances have antioxidant action, help cells to repair, slow down the aging process, strengthen the immune system and reduce the risk of heart disease.

Dried fruits are a diverse group of products with different taste, composition, fiber content. Their types, such as raisins, cranberries, dates and prunes, favorably affect the composition of the human intestinal microbiota.

Raisins and their positive effects on health

Raisins are dried grapes that contain many beneficial components for human health.

The caloric value (calories/protein/fats/carbohydrates) of raisins per 100 g: 264/2.9/0.6/66.

The beneficial properties of the product include:

1. Improving the quality of sleep. This is due to the presence of melatonin in it – a hormone that is produced in the brain and is responsible for the regulation of sleep.

2. Strengthening immunity. Grapes and grapes products contain certain compounds needed to support the immune response.

3. High nutrient content. Raisins are recommended as a nutritious snack because of their content of substances such as fiber, potassium, and healthy phytonutrients and antioxidants.

4. Moderate glycemic index. Raisins are associated with lower blood glucose levels after meals than other foods.

5. Positive effects on blood pressure. High consumption of dried fruits is associated with lower systolic and diastolic blood pressure.

6. Providing a sense of satiety. By keeping blood sugar levels stable, raisins prevent hunger and cravings for food and sweets.

7. Reducing cholesterol levels. The inclusion of raisins in the diet is accompanied by a decrease in serum cholesterol levels. Thus, consuming this dried fruit can protect against the risk of diabetes and cardiovascular disease.

8. Effect on microbiota. Dried fruits, such as raisins, contain phytochemicals and dietary fiber that promote health by altering the composition and activity of the intestinal microbiota. This is also influenced by the prebiotic content of the product.

Raisins and oral health

For a long time, raisins were thought to contribute to tooth decay because of their “stickiness” and high sugar content. However, according to new research, low oral pH, food sticking to teeth and plaque formation are to blame.

Raisins alone do not lower the pH of the mouth below the threshold for dissolving enamel, dried fruit does not stay on the teeth longer than other foods, and contains many antioxidants that inhibit the bacteria that is the main cause of tooth decay.

Harm of raisins if consumed improperly

Dried fruits are smaller in volume, but contain more sugar and calories than fresh fruits. Therefore, people with high blood sugar levels and overweight should use them with caution.

It is recommended to eat no more than 30 grams of raisins a day.

All dried fruits contain many vitamins, minerals and other substances useful for human health. Therefore, it is recommended to eat them in normal quantities and in combination with fruits in fresh form: you should not replace conventional products with them. This will allow you to get the full benefit of the nutrients and biologically active substances, antioxidants they contain, and pleasant taste sensations.