If you’re looking for a diabetic-friendly snack that won’t spike your blood sugar, you need look no further than your kitchen table or fridge. The idea that fruit is dangerous for diabetics is a misconception that many researchers and experts reject.
But how do dried fruits, especially raisins, affect blood sugar levels? This article will examine the link between raisins and blood sugar.
Raisins – An Overview
Raisins, or “Kishmish” as they are sometimes called, are raisins eaten around the world. They are a great addition to baking, cooking, and brewing and provide various health benefits.
Research indicates that the health-promoting elements contained in raisins make them nutritional powerhouses.
Studies show that raisins are rich in potassium, magnesium and antioxidants and free of saturated fat and cholesterol. Besides, research suggests that raisins are an excellent source of dietary fiber.
What are the different varieties of raisins?
Raisins are surprisingly nutrient dense, even though they are small. The process of drying grapes to make raisins is what makes them so nutrient dense.
They are packed with potassium, iron, and vitamin B and come in different colors, sizes, shapes, and flavors. You may not be familiar with the many types of raisins available.
1. Green grapes
Green grapes are processed into green raisins, which retain the same texture, density, and acidity as their fresh counterparts.
To ensure raisins stay green, they are usually sun-dried in a shady area with good air circulation. This process helps retain their distinctive jade hue.
2. Black grapes
These raisins are usually produced from seedless Thompson grapes and can be sun or artificially dried. They turn from brown to black as they dry, and once dried in the sun, it takes about three weeks.
3. Currants
Zante currants, sometimes called “black currants”, are a type of black grape. They come from an old grape variety marketed from the port of Corinth in Greece.
They differ from other types of currants, such as black, red or white, and have a more acidic flavor.
4. Sultanas
Thompson Seedless grapes, originally named after a Turkish green grape, are now used to create raisins around the world.
“Sultana” raisins are made from Thompson Seedless grapes and have a dark brown or red-amber hue. They are usually larger than dark raisins and have a pungent flavor.
5. Golden Raisins
“Golden raisins” are typically dried using dehydrators with specific humidity and temperature levels, which helps them retain moisture and maintain a clear color.
Additionally, they are often treated with sulfur dioxide gas to prevent discoloration during the drying process. Therefore, compared to black grapes, they have a more fruity and sour flavor and less toffee or toffee taste.
6. Red grapes
Red raisins, also known as flame raisins, are made from red-skinned, seedless grapes. These large raisins are a great snack option due to their sweetness, firmness, and high iron and dietary fiber content.
Raisins for Diabetes – Are Raisins Good for Blood Sugar?
Diabetes is a chronic disease that affects adults and children around the world. Maintaining balanced sugar and insulin levels is essential for people with diabetes.
Eating healthy foods that are low in sugar is best to avoid high glucose levels. Unfortunately, uncontrolled diabetes can lead to devastating long-term health problems like heart disease, kidney disease, and blindness.
Raisins are known for their sweetness, with around 60% of their composition being fructose and glucose. Therefore, many people think that raisins are an unhealthy snack. However, raisins contain a large amount of dietary fiber, ranging from 3.3 to 4.5 g per 100 g, which contributes to the prebiotic action of the snack.
What does the research say?
Raisins possess remarkable antioxidant and antibacterial qualities, as evidenced by in vitro and in vivo experiments. The concentration of phenolic components in raisins is mainly responsible for these activities.
Research revealed that certain specific polyphenols, such as quercetin, procyanidins and catechin, are responsible for the antioxidant and antibacterial properties of raisins.
Eating foods high in antioxidants, primarily phenolic compounds like flavonoids, is essential for managing and preventing diabetes.
Studies found that flavonoids can help prevent type 2 diabetes (T2DM) by preventing the development of insulin resistance and protecting cells by reducing damage caused by oxidative stress. Besides, research indicates that raisins may benefit cardiovascular health.
Anthocyanins have also been investigation for their potential anti-diabetic effects, including lowering blood lipids and hemoglobin A1c (HbA1c), improving insulin secretion and reducing insulin resistance.
Raisins are a healthy choice for people with diabetes or insulin resistance because they have a medium GI, which falls into the low (55), medium (55-69), and high (> 70). The glycemic index (GI) describes the glycemic response after ingesting foods containing carbohydrates.
Note from The Fitness Freak
Eating raisins in moderation can be part of a healthy diabetes prevention strategy. However, people with diabetes should be careful with their overall carbohydrate intake, including natural sugars, as they can affect blood sugar levels. It is best for people with diabetes to work with a healthcare provider or registered dietitian to develop a meal plan that meets their needs.
Is grape water good for diabetics?
Raisin water is prepared by soaking raisins in water for a period of time and then straining the liquid. Although some believe it has health benefits, such as helping manage diabetes, there is little scientific evidence to support these claims.
Raisins contain natural sugars, like glucose and fructose, which may provide potential health benefits. However, people with diabetes should still consume grape water in moderation. Large amounts of sugar can cause blood sugar levels to rise, which can be dangerous for people with diabetes.
People with diabetes should monitor their blood sugar levels and eat a healthy, balanced diet with limited added sugars. Additionally, they should consult with a certified nutritionist to understand the impact of grape water on their sugar levels.
Experts advise soaking 15-20 raisins overnight and eating them the next day to reap the benefits of magnesium and potassium, which are abundant in raisins. Doing this regularly helps eliminate toxins from the body, maintain good kidney function, and lose weight.
How to include raisins in your diet?
You can consume raisins in moderation to maintain good health, only on the recommendation of a licensed nutritionist. This is especially true for people with diabetes. You can include some raisins in your meals to reap the benefits. You can add raisins to:
- Salads
- Yogurt
- groats
- Snacks
- Granola
Conclusion
When it comes to diabetes, it’s essential to remember that balance is vital. For example, eating raisins can have substantial health benefits, but it is necessary to consume them in moderation. If you want to discuss your diet and diabetes with a professional, it’s always a good idea to talk to your doctor or healthcare professional.
To manage your diabetes and control your blood sugar, HealthifyPro is a great technological solution. It offers real-time personalized coaching, minute-by-minute blood sugar tracking, and calorie counting.
The new HealthifyPro 2.0 includes a Continuous Glucose Monitor (CGM), which allows users to track their blood sugar at any time. Thanks to its precise readings, the CGM records blood sugar spikes related to food consumption.
Managing normal blood sugar levels is key to avoiding serious long-term health problems, including heart disease, vision loss, and kidney disease.
Research sources
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https://pubmed.ncbi.nlm.nih.gov/17880162/
3. Bell, Stacey. (2011). A review of dietary fiber and health: focus on raisins. Medicinal Food Journal. 14. 10.1089/jmf.2010.0215.
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https://pubmed.ncbi.nlm.nih.gov/20851304/
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019280/
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https://pubmed.ncbi.nlm.nih.gov/23789931/
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