What Is the Nutritional Content of Grapes?
Grapes belong to the Vitis vinifera family, and these rich-looking tiny fruits are powerhouse of several disease-fighting antioxidants. The high antioxidant content of the grapes has led to the belief that wine prepared from pure grapes is heart-healthy. Fresh grapes are very sweet and can be snacked on by healthy individuals without any worries about sugar spikes. Grapes contain essential vitamins like vitamin C and K, along with several other beneficial phytonutrients (natural chemicals that are produced by plants). The following nutrition information has been enlisted for one cup of grapes, which contains approximately 92 grams, by the USDA (United States Department of Agriculture):
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Carbohydrates: 16 grams.
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Fiber: 1 gram.
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Sugars: 15 grams.
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Protein: 0.6 grams.
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Vitamin C: 3.68 milligrams.
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Vitamin K: 13.4 micrograms.
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Vitamin A: 4.6 micrograms.
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Fat: 0.3 grams.
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Sodium: 2 milligrams.
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Total Calories: 62 kilocalories.
Grapes contain less than one gram of fat per serving, making them heart-healthy fruits. A nutrient-dense, balanced, and filling snack may be made using grapes along with good sources of protein like cheese or nuts since grapes only offer about one gram of protein per serving. Most of the calories in grapes, come from carbohydrates, while sugars being the major source. Each grape contains nearly one gram of carbohydrates, with the glycemic index (GI) of grapes estimated to be approximately 59.
What Are the Systemic Health Benefits of Consuming Grapes?
The systemic health benefits of consuming grapes include:
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Blood Clotting Potential: Vitamin K, which has essential functions in bone growth, regulation, and blood clotting, is found in abundance in grapes. However, individuals on Coumadin, Warfarin therapy, or other blood thinner medications should regulate their vitamin K intake. Therefore, these individuals should not consume grapes without consulting the healthcare provider.
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Cardioprotective: This ability in grapefruit is due to the relatively large amounts of phytonutrient compounds, also called flavonoids. Among these flavonoids, a compound called resveratrol, which is usually found in the grape skin (especially in red grapes), is considered cardioprotective. Resveratrol has high antioxidant potential, which can lower the risk of high cholesterol, and can be useful for individuals with high blood pressure, and those predisposed to blood clots, and be effective against cardiovascular diseases.
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Immunity Boosting and Protection against Cellular Damage: Quercetin is another important flavonoid found in grapes that protects the health by preventing cellular damage. Clinical research and evidence suggest that the quercetin compound can be an effective anti-inflammatory and antioxidant agent, and it may even have antiviral properties.
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Decreases Insulin Resistance: Contrary to general views based on the glycemic index, which is 59 for grapes, it can actually be a good fruit to snack on for diabetics. Resveratrol in grapes improves the glycemic control of an individual and also decreases insulin resistance.
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Low in FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) Content: Individuals suffering from irritable bowel syndrome (IBS) or Crohn's disease (a type of disease that causes inflammation in the gastrointestinal tract) often experience digestive issues, and nutritionists do not recommend consuming foods high in FODMAPs for them. Grapes, being very low in FODMAPs, are ideal for regular consumption as a snack for these individuals.
Who Should Avoid Eating Grapes?
Medical experts and researchers have identified major allergens in grapes (around five major allergens). Clinical symptoms of grape allergy post-consumption may include the onset of hives, rash, severe skin reactions, or localized swelling. Contact the healthcare provider if one has a previous history of grape allergy or if the individual is experiencing symptoms after consuming grapes. As elaborated earlier, grapes should be avoided by individuals who are on blood-thinning medications as it slows down blood clotting due to the high vitamin K content. Whole grapes can also pose a choking hazard for children below the age of four years.
How to Purchase Grapes?
Diverse varieties of table grapes exist, ranging from the typical green and ruby red varieties to white and black grapes. Every variety of grape has its own individual and distinct flavor, with seeded grapes tending to be tastier than seedless varieties. However, most people prefer seedless varieties that are easy to snack on. When the grapes are rich in colors of deep purple, red, or black, they are even richer sources of antioxidants compared to the conventional or regular green grape variety.
According to research, there may not be much of a difference between the nutritional value that each grape type produces. It is crucial to understand that eating the fruit whole is far healthier than drinking grape juice. This is due to the frequent addition of sugar and preservatives to store-bought grape drinks. It is important to remember that people with diabetes and those who have systemic ailments should limit their sugar intake as much as they can. Therefore, it is important to check the ingredient label on the back of the product before purchasing the grapes. Avoid buying grapes that are rotten or shriveled. Colorful grapes have a higher level of antioxidants and can be stored properly in the refrigerator for up to several weeks.
What Is the Best Way to Consume Grapes?
Grapes are best consumed as a fruity snack in between meals, or one can even add them to the fruit salads. Fresh grapes add a sweet twist to savory salads. They can also be combined with assorted cheese preparations to add a sweet tinge to salty dishes and can even be enjoyed as appetizers before meals.
Conclusion:
Grapes have a high antioxidant content, including essential vitamins like vitamin C and vitamin K, and may have immune-boosting properties. In addition to this, they are tasty, sweet fruits that are rich in nutrients and are good for one's general health. They taste the finest when eaten as fruits in their natural state.
