What Are Raisins?
Raisins are one the most nutritious traditional dried fruit. They are dried grapes usually derived from various Vitis vinifera cultivars (one of the common grape vines). Multiple varieties of raisins differ based on the type of grape. They are an excellent alternative to sweets due to their high sweet content. About 60 percent of the raisin comprises sugar, mainly fructose and glucose.
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One of the varieties of raisins is dark raisin, the most commonly consumed one obtained from the Thompson seedless grapes.
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They are formed by dehydration, where the dehydrator drains the grapes out of water. As a result of this process, the grape sugars are converted into a form of fiber and fructan. The raisins contain eight percent of fructan content.
What Is the Nutritional Value of Raisins?
Raisins are great sources of fiber, sugar, and glucose. They also contain other bioactive compounds like phenolic compounds (chemical compounds comprising one or more hydroxy groups) and tartaric acids. The nutritional value of both dark and golden raisin varieties is the same. According to the United States Department of Agriculture (USDA), the nutritional profile of 100 grams (g) of raisins are:
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Sugar: 65 g.
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Protein: 3.30 g.
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Vitamin C: 2.3 mg (milligrams).
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Vitamin E: 0.12 mg.
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Vitamin K: 3.5 mcg (micrograms).
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Vitamin B6: 0.1 mg.
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Fat: 0.2 g.
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Sodium: 26 mg.
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Carbohydrates: 79 g.
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Fiber: 4.5 g.
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Potassium: 744 g.
What Are the Health Benefits of Raisins?
1. Rich in Antioxidants: Raisins have abundant phenolic compounds with antioxidant and anti-inflammatory properties. They are shown to have excellent antioxidant capacity. This property of raisins allows them to prevent various degenerative diseases potentially. However, the levels of these phenolic compounds differ for each variety of raisins, with the highest level in the red one and the lowest value in the white variety. They have also shown that the antioxidant properties of raisins prevent diseases like stroke, heart disease, and cancer.
2. Assists Cardiac Health: Various factors like an unhealthy diet, lack of physical activity, cholesterol, tobacco, and excess consumption of alcohol can lead to various cardiac conditions. Presence of anti-inflammatory, phytochemicals, and antioxidant properties of raisins, especially the presence of phenolic compounds, can prevent the risk of cardiac conditions like atherosclerosis (a condition with excess accumulation of fat or cholesterol causing blood flow obstruction). Studies show regular intake of raisins along with regular physical activities has markedly reduced the risk of cardiovascular diseases.
3. Reduces Cholesterol: Hypercholesteremia is a condition with high amounts of cholesterol in the body's blood. It is one of the significant risk factors for cardiovascular diseases, and the primary causative factor leading to this is bad dietary habits. A study conducted in 1997 on 15 patients with hypercholesteremia to evaluate the effects of whole grains, nuts, and sundried raisins showed a significant decrease in cholesterol after four weeks of intervention. However, raisins' efficacy in reducing cholesterol levels when consumed in isolation has yet to be concluded.
4. Lowers the Risk of Diabetes: Studies and research show that raisins are one of the effective food choices for both healthy and diabetic individuals. Due to their low-to-moderate glycemic index (a measuring value or a rating system of blood glucose to evaluate the foods containing carbohydrates), they are considered to lower the blood glucose and insulin responses after consumption. When consumed by patients with type 2 diabetes, they are shown to reduce blood pressure.
5. Effects on Intestinal Health: A study was conducted on the bowel transit time (time taken for the food to digest from the mouth and reach the anus), fecal weight, and fecal bile acids to evaluate the effects of raisins showed an increase in fecal weight and a shorter bowel transit time. Fecal bile acids are end products of cholesterol metabolism when the un-reabsorbed bile conjugates enter the terminal portion of the intestine. They are also a possible indicator of colon cancer. And the results also showed decreased fecal bile acids when raisins were consumed daily. Raisins are also shown to reduce the risk of colon-rectal cancer.
6. Effects on Oral Health: Earlier, there was a misconception that raisins lead to dental caries due to their sugar content. However, later various studies proved the efficacy of raisins in reducing the incidence of dental caries by inhibiting the growth of oral bacteria that may cause dental caries and by depressing enamel demineralization. They also help in maintaining oral pH levels.
7. Effects on Appetite: Their high fiber content of fiber (around 22.9 percent) and, improved contents of potassium, sodium, and lower contents of added sugar and fat make raisins a nutrient intake with improved dietary quality. They have also been shown to increase feelings of satiety. Also, raisins are one of the healthy snacks.
What Are the Risks of Raisins?
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When consumed too much, Raisins can cause bloating, gas, and constipation.
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No study shows reports of safer doses of raisin consumption during pregnancy; hence it would be ideal to consult the doctor before consuming.
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Due to their higher calorie content, consuming them in moderation is important to prevent unwanted weight gain.
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Excessive consumption of raisins might increase blood pressure and possibly lead to stroke (cerebrovascular accident).
What Are the Culinary Uses of Raisins?
Raisins are most commonly used in commercial preparations like pies, muffins, granola bars, or cookies; however, these products can contain added sugar. They are an excellent snack and an alternative to candies and chocolates. It can be sprinkled over cereals or oatmeal. They can also be used as an ingredient in baking cookies and scones. They can be tossed over a green salad or consumed in between meals as a snack.
Conclusion
Raisins are one of the healthier food and are loaded with various nutrients. Despite their higher sugar content, they are considered one of the more nutritious snacks. They promote better diet quality and reduce hunger, keeping one satiated. Due to their increased antioxidant properties, they provide numerous health benefits in humans. However, it is essential to consume them in moderation and avoid excess raisin intake due to their increased calorie and sugar content.
