How much do you know about raisins
It's widely known that consuming too much sugar is unhealthy. Consuming high-sugar foods over a long period of time not only leads to weight gain but also increases the risk of diabetes, cardiovascular disease, and even cancer.
At this point, many people may be puzzled. Why are raisins recommended in healthy diets, given their sweetness?
It's true that raisins contain a lot of sugar because they concentrate the sugar in grapes. But beyond that, raisins are rich in nutrients.
4 Health Facts About Raisins
1. It is rich in potassium, polyphenols, dietary fiber
Raisins are high in potassium, with over 700 mg in 100 grams. The recommended daily intake of potassium for an adult is 2000 mg. Therefore, a small handful (25 grams) of raisins provides over 180 mg of potassium, equivalent to 9% of the recommended daily intake. This is a very good snack for a small amount.
Grapes are rich in polyphenols, and while some of these are lost during the drying process, most of them are retained. Furthermore, raisins contain grape seeds and skins, which we don't normally eat. These two ingredients contain even more polyphenol antioxidants than the flesh.
Raisins are also a good source of dietary fiber. 100 grams of raisins contains 3.3-4.5 grams of dietary fiber, which is 6-9 times that of refined white rice.
2. Raisins are low to medium GI foods and do not raise blood sugar levels quickly.
Although raisins taste sweet, their glycemic index (GI) is not high.
The glycemic index of foods is categorized as low (<55), medium (55-69), or high (>70). Literature on the GI of raisins shows that the glycemic index ranges from 49 to 69, and the insulin index ranges from 47 to 54, both falling into the low to moderate range.
This means that people with diabetes or insulin resistance can enjoy small amounts of raisins, provided their blood sugar levels are stable and their total carbohydrate intake is not increased.
3. Eating raisins is good for early high blood pressure
Studies have found that eating a handful of raisins daily can help lower blood pressure in people with pre-existing hypertension.
However, raisins are not suitable for those with chronically high or unstable blood pressure, or those with diabetes and hypertension.
4. Raisins are sweet but harmless to the mouth
Raisins contain very little sucrose, and their fructose and glucose remain attached to teeth for a short time. Their antioxidants also have a slight antibacterial effect.
So, while raisins are sweet, they are harmless to the mouth. Those with bad teeth who can't eat sweets can still enjoy some raisins.