Are Raisins Good for You?

 

Raisins are dried grapes. The drying process concentrates both the nutrients and sugars in grapes, making raisins nutrient-dense and calorie-dense.

Raisins are rich in antioxidants, which help fight harmful molecules called free radicals. And they are all good sources of iron, potassium, copper and manganese.

Raisins also contain boron. This mineral helps maintain good bone and joint health, can improve wound healing and may improve cognitive performance.

Ounce for ounce, raisins have more calories, sugar and carbohydrates than grapes do, but they also have more fiber, potassium and iron.

Like grapes, raisins give you some vitamin C and vitamin B6. However, unlike grapes, they lack vitamin A.

Despite their high sugar levels, raisins have a low to moderate glycemic index -- meaning they do not raise the blood sugar as much as some other sweet foods.

Raisins are a tasty and convenient food that can add a range of nutrients. However, as a dried fruit, they do not have the water content of regular grapes. This makes them less filling and easier to overeat. So, they can be a healthy choice, but only if you stick to small portions to avoid adding too many calories to your diet.

Better heart health

Research shows that raisins could help lower the risk of heart disease by reducing blood pressure and blood sugar. The fiber in raisins lowers LDL (bad) cholesterol, which reduces strain on the heart.

Raisins are also a good source of potassium. Studies show that low potassium levels contribute to high blood pressure, heart disease and stroke. As a low-sodium food, raisins are a great way to ensure you are getting enough potassium.

Lower risk of chronic disease

Raisins have higher levels of antioxidants than many other dried fruits. The drying process concentrates the antioxidants.

Antioxidants help prevent cell damage caused by factors such as aging and lifestyle. Some of the stronger antioxidants in raisins called phytonutrients, which have been shown to reduce the risk of chronic conditions such as diabetes, osteoporosis and cancer.

Research suggests that phytonutrients may also lower inflammation, relieve pain, and protect the brain.

Better gastrointestinal health

Raisins are a good source of soluble fiber, which aids digestion and reduces stomach issues.

Raisins also contain tartaric acid. Research shows this compound may lower inflammation, help your intestines work better, and help balance the bacteria in the gut. One study found it may also act to reduce the risk of colorectal cancer.

Better oral health

Some nutrients in raisins, such as oleanolic and linoleic acid, may have antibacterial powers. Studies have found that this effect may limit plaque-forming bacteria in the mouth.

These antioxidants also help maintain healthy oral pH levels. This can keep the saliva from becoming too acidic, helping with cavity prevention.

Despite their reputation for stickiness, studies show raisins do not tend to stick to the teeth. Sticky foods can raise the cavity risk.

Lower risk of anemia

Raisins are a good source of iron, and some animal research suggests consuming them might lower the risk of iron-deficiency anemia, a condition in which the body does not make enough healthy red blood cells, making you feel tired and weak.

Potential Risks of Raisins

Raisins are considered safe for most people. Even people with diabetes may be able to snack on small portions due to their moderately low glycemic index. However, eating too many raisins can cause trouble:

Unwanted weight gain.

Some research shows that raisins can help people lose or manage weight because eating some can help you feel full. But they are relatively high in calories per serving. So, watch the portions if you want to avoid weight gain.

Stomach discomfort.

Fiber is good for you. But too much fiber can cause digestive issues such as gas, bloating and cramps. Also, raisins are one of the foods that can cause gassiness in some people with irritable bowel syndrome.

Moreover, eating too much dietary fiber is bad for the digestive health. It might decrease the absorption of other nutrients.  As dietary fibers can absorb excess fluid from our system, a high intake of them without drinking lots of water may cause dehydration, indigestion and other stomach disorder.

Damage to our cells.

Although raisins are rich in various antioxidants like polyphenols, bioflavonoids and phytonutrients, when there is too much antioxidant in our system, they at first interact with the free radicals, and then begins reacting with the healthy cells around them, thus inducing oxidative damage to the healthy cells.

Pesticide residues.

Raisins made from grapes sprayed with pesticides may contain residues. After the raisin-drying process, producers sometimes also fumigate storage areas to keep pests away. Consuming high levels of pesticides has been linked to health issues such as cancer, so it may be best to opt for organic raisins when possible. Organic foods have fewer pesticide residues.