Nowadays, people with and without diabetes can easily wear and monitor their blood sugar levels with continuous glucose monitors (CGMs). However, a lot of false information about which meals raise blood sugar levels is making the rounds on social media. Recently, grapes have come under scrutiny. According to some “health coaches,” people with prediabetes, diabetes, or those trying to reduce weight should limit or avoid eating grapes in favor of other fruits.
Grape Dietary
“Grapes are packed with essential carbs, hydration, vitamins, minerals, antioxidants and polyphenols,” says Roxana Ehsani, M.S., RD, CSSD, a Miami-based board-certified sports dietitian.
A 1-cup portion of grapes contains, per the USDA’s FoodData Central nutrition database:
- 104 calories
- gram of carbohydrates: 27
- Nutritious fiber: 0.5 grams
- 23 grams of sugar in total.
- One gram of protein
- Zero grams of total fat
- Gulp of saturated fat: none
- Sodium content: 3 mg
- 288 milligrams of potassium (8% daily value)
- 22 micrograms of vitamin K (18% of daily value)
According to Ehsani, the primary source of energy for your brain is carbohydrates, which account for most of the energy found in grapes. “Carbs are great for your muscles and brain.”
As fresh grapes contain roughly 82% water, they can help you increase your daily fluid intake. Along with gaining some healthy vitamins and minerals with each bunch, you’ll also be getting closer to your fiber intake targets—something that less than 10% of us achieve.
Grapes’ Health Benefits
Apart from functioning as one of your daily fruit portions and providing energy through the previously mentioned calories from carbohydrates, eating grapes on a daily or regular basis may result in the following outcomes.
You’ll Consume More Antioxidants
Antioxidants found in grapes of all hues, such as gut-friendly, circulation-supporting polyphenols and anthocyanins, have been demonstrated to offer protection against diabetes, heart disease, chronic inflammation, and some types of cancer.
All grapes are excellent providers of antioxidants, however research indicates that purple and black Concord grapes have higher total antioxidant capacities than red or green grapes.
“Grapes with the darker purple or black hue contain higher levels of anthocyanins, a type of antioxidant that helps combat free radicals that over time can do damage to your cells and DNA,” Shaw says, but no matter what kind you eat, you’ll score a potent dose.
You May Boost Heart and Brain Function
With time, free radicals can harm your heart and blood vessels, but antioxidants assist the body fend them off.
A study published in the journal Food Chemistry X in December 2021 verifies the association between grape consumption and a decreased risk of hypertension and heart disease.
“Research is showing that grapes are a ‘functional food,’ meaning they could be considered as a form of medical nutrition therapy. In other words, grapes could be part of a food as medicine prescription to help those with hypertension,” Shaw says. “While more research is needed, it’s exciting to see food being at the forefront of preventative care.”
Robust, freely-flowing blood arteries help guarantee that your brain gets the right amount of oxygen. According to Ehsani, a small study found that eating 2 ¼ cups of grapes daily improved brain function (including attention and memory performance) in people with early signs of cognitive decline and memory loss compared to peers who didn’t eat grapes. However, more research is needed to confirm the results and fully understand why this might be the case.
You Could Get Some Minerals and Vitamins
A word of caution to those who detest kale, collards, spinach, or turnip greens: according to Ehsani, who cites the National Institutes of Health, “grapes are a good source of vitamin K, found mostly in dark leafy greens.” “This vitamin can improve bone health and blood flow.”
According to Ehsani, potassium, which is also included in grapes, has been demonstrated to support heart health and normal muscle function. (For comparison, the potassium content of one cup of grapes is comparable to that of two-thirds of a medium banana.)
You can obtain some immune system-supporting vitamin C from grapes, though not as much as from citrus fruit or any of these six unexpected vitamin C powerhouses.
You Could Get a Better Night’s Sleep
The main hormone in the body that controls sleep is melatonin. It is created by our body. Levels gradually rise during the day and reach their peak at night, alerting the body to the impending time for rest.
Additionally, some foods and beverages that naturally contain melatonin include tart cherries and their juice, eggs, fatty fish, kiwi, almonds, and kiwi.and grapes—you guessed it!
Melatonin, which is thought to persist in the grapes even after they are processed into wine, was shown to be present in grape skins by scientists in 2006. While it’s undoubtedly not as easy as “eat grapes, snooze well,” consuming a serving of grapes can be a component of a well-rounded sleep plan.
