Are Grapes Healthy?
Grapes, small but nutritious. But are they good for weight loss? And which kind is healthier? Read on to find out.
Are grapes healthy?
You may be wondering: are grapes healthy? Well, the short version of the answer is absolutely yes.
They’re packed with good stuff, like vitamins, minerals and super powerful antioxidants. So, if you fancy something tasty and healthy, feel free to grab a bunch of grapes. Your body will thank you!
What are grapes?
As you probably know, grapes are those nice fruits that have an oval or round shape. They grow in those beautiful bunches that hang on vines.
In the Netherlands we do have some grapes that are grown in greenhouses. But honestly, that’s just a small amount compared to what we import.
Most of the grapes we eat here in the Netherlands come from other countries. Think of Greece, Italy and Chile, for example.
Did you know that no less than 90% of grapes are intended for making white and red wine? These wine grapes are usually not suitable for eating.
Grapes that are intended for eating (table grapes) are sweeter in taste. There are different table grapes, such as blue, white (yellow-green) and red grapes. Special grapes are also harvested without seeds and with a sweeter taste.
Grapes are very versatile. You can eat them not only as a snack, but also with cheese, in fruit salads, with meat and rice dishes.
What is the nutritional value of grapes?
A portion of grapes (125 grams) contains the following nutritional values.
- 95 kcal energy
- 0.5 grams of fat
- 0.1 gram saturated fat
- 21.1 grams of carbohydrates
- 19.5 grams of sugars
- 1.7 grams of fiber
- 0.6 grams of protein
- 0 grams of salt
What nutrients do grapes contain?
Let’s take a look at exactly what you get when you eat a portion of grapes (125 grams).
| Nutrient | Quantity | Recommended Daily Allowance (RDA) |
| Potassium | 293 mg | 3500 mg |
| Calcium | 21 mg | Men and women 18-24 years: 1000 mg Men 25-69 years and women 25-49 years 950 mg Women 60-69 years 1100 mg |
| Magnesium | 11 mg | Men 350 mg Women 300 mg |
| Iron | 0.3mg | Men and women who do not menstruate 11 g Women who do menstruate 16 mg* |
| Selenium | 0 µg | 70 µg |
| Zinc | 0.3 µg | Men (>18 years) 9 ug Women (>18 years) 7 ug Pregnant women 9.1 ug Breastfeeding women 11 ug |
| Vitamin A | 3 ug | Men 800 μg Women 680 μg |
| Vitamin D | 0 µg | 10 μg >70 years People with tanned skin People who rarely go outside and/or cover their hands and face 20 μg |
| Vitamin E | 0.4mg | Men 13 mg Women 11 mg |
| Thiamine (vitamin B1) | 0.05mg | 0.1mg |
| Riboflavin (vitamin B2) | 0.01 mg | 1.6mg |
| Vitamin B6 | 0.07 mg | Men and women 1.5 mg Men >50 years 1.8 mg |
| Folic acid | 4 µg | 300 μg Pregnant and lactating women 400 μg |
| Vitamin B12 | 0 µg | 2.8 μg |
| Niacin | 0.3mg | 16 mg |
| Vitamin C | 3 mg | 75 mg |
| Iodine | 3 μg | 150 μg Pregnant and/or lactating women 200 μg. |
| Phosphorus | 31mg [2] | 550 mg (>18 years) [3] |
What are the health benefits of grapes?
Okay, now we know that grapes are rich in nutrients, but what health benefits do they actually provide?
Source of nutrients
Fruits such as grapes are an important source of vitamins and minerals. Grapes especially contain a high amount of vitamin K and copper.
Vitamin K is important for, among other things, good blood clotting. Copper is important, among other things, for the formation of bones and connective tissue.
Grapes also contain many B vitamins, including vitamins B1, B2 and B6. Vitamin B1 and vitamin B2 are important for development and growth.
Vitamin B6 is essential for protein synthesis, among other things. With a bunch of grapes you get no less than 50% of the recommended daily allowance (RDA) of vitamin B6.
Full of antioxidants
In addition, grapes also contain powerful antioxidants, such as the antioxidant resveratrol and. Antioxidants have anti-inflammatory properties. They are substances that scavenge free radicals, which arise during normal body processes and external factors (such as smoking and sunlight).
The free radicals would cause damage to tissues and cells. This damage is likely to lead to chronic diseases in the long term, such as cancer and cardiovascular disease.
Could possibly lower blood sugar levels
Did you know that despite the high amounts of carbohydrates and a high Glycemic Index (GI), grapes can actually help lower blood sugar levels?
The GI is a measure of how quickly carbohydrates are absorbed by our body. If they are absorbed quickly, blood sugar levels also rise quickly. And that can, among other things, ensure that you quickly feel hungry again. Interestingly, grapes have a GI of 59, which is even higher than bananas (51).
But here’s the interesting part: the GI doesn’t take into account the amount of carbohydrates per serving. That’s where the Glycemic Load (GL) comes into the picture.
A GL lower than 10 is considered low, between 10 and 20 is medium and above 20 it becomes high. Well, grapes have a GL of 11, which is not high. So don’t be confused when you read that grapes have a high GI.
There was a review of 29 studies involving almost 1,297 subjects that found improvements in insulin resistance. Some subjects were given fresh grapes and others were given grapes in the form of a supplement. Insulin resistance occurs when the body no longer responds properly to insulin.
Insulin is a hormone that transports glucose (sugar) from our blood to the body cells. With insulin resistance, glucose remains in the blood longer, causing blood sugar levels to remain high for longer. This has several adverse consequences, such as increased fat storage and organ damage.
But grapes appear to be able to help improve this insulin resistance. So, in addition to all that delicious taste, grapes can also have a positive effect on our blood sugar levels and insulin sensitivity. Win win!
Good for the heart
Grapes are full of fiber. By consuming enough fiber you have a lower risk of cardiovascular disease. A woman needs at least 25 grams of fiber per day and a man needs at least 30 grams of fiber per day.
Additionally, grapes contain potassium, which is an important mineral for healthy blood pressure. However, be careful not to consume too much potassium.
Too much and too little potassium is neither healthy! Both can cause high blood pressure, according to a review of 32 studies. In a review, a conclusion is drawn based on multiple studies. This makes it a lot more reliable than separate studies.
Would be good for the brain
There are indications that grapes have a positive effect on memory and concentration. Researchers saw this in a 12-week study among 111 adults who took a grape supplement of 250 mg every day.
In another study, young adults drank 230 ml of grape juice every day. Here too, the subjects noticed an improvement in memory-related skills.
That wasn’t the only thing. In this study, the subjects also experienced an improvement in their mood.
Good for the bones
Grapes contain various vitamins and minerals that contribute to good or even essential for good bone health. These include manganese, potassium and various B vitamins. Manganese helps maintain strong bones.
In addition, there are indications that the substance resveratrol can improve bone density. Better bone density reduces the risk of bone fractures.
Would be good for the eyes, skin and hair
The substance resveratrol is not only good for the bones. It would also protect your skin and hair. It is said to protect against UV radiation and improve collagen concentration.
Resveratrol is also said to be good for the hair because oxidative stress and inflammation are likely causes of hair loss. It is not yet entirely certain whether resveratrol really has these effects.
Oxidative stress is caused by free radicals, which are also scavenged by the antioxidants from the grapes. As a result, antioxidants may also be a cause of this health benefit.
If resveratrol actually reduces chronic inflammation, it could have a positive effect on various diseases, such as cardiovascular disease and type II diabetes.
Source of fibers
In addition to the fibers being good for blood sugar levels and the heart, they have even more health benefits. Fibers can ensure a longer feeling of satiety.
This makes it easier to maintain or even lose weight. Fibers are also very important for intestinal health.
It is sometimes claimed that grapes are bad for the intestines. For most people this is not the case. Some people with irritable bowel syndrome (IBS) may be bothered by grapes.
Previously it was thought that grapes were low in FODMAPs, but this has recently been debunked. FODMAPs is an abbreviation for certain carbohydrates that cause complaints in people with IBS. It varies per person which FODMAPs cause complaints.
People with other intestinal disorders can also experience complaints from grapes, such as Crohn’s disease, diverticula and ulcerative colitis. This is usually only the case if the grapes are not chewed properly.
RESUME
Grapes contain not only vitamins, minerals and antioxidants. It also contains the substance resveratrol, which is said to be good for your skin, hair and eyes. Grapes are also said to have a positive effect on your memory and mood.
Are white or blue grapes healthier?
Are you wondering what the difference is between white and blue grapes? Actually, they don’t differ much in terms of nutrients. This also applies to the red grapes. But what is interesting is that the colored grapes generally contain more antioxidants, including resveratrol.
Now, there are people who claim that white grapes are extra unhealthy for people with type II diabetes. They are said to contain more sugars, but that is actually not too bad.
It is true that blue grapes contain slightly more fiber, which can help reduce blood sugar levels. This can be positive for people with type II diabetes.
But let’s also talk about that new variety of grape that was recently introduced: the cotton sweet or cotton candy grape. This grape is softer and sweeter than normal grapes. That may sound positive, but it also means that these grapes contain about 10% more sugars.
So if you’re looking for a less sugary option, these may not be the best choice. And by the way, sable grapes also contain more sugar than normal grapes.
Do you love grapes and are looking for a healthier option? Then I would say that blue grapes with their fiber could be a good choice. But ultimately, it’s all about balance and enjoying these delicious fruits in moderate amounts.
Are grapes good for weight loss?
Are you thinking about losing some pounds and wondering if grapes can help you? Well, despite being high in sugar, grapes are relatively low in calories.
So they are definitely a good choice if you want to lose weight. I hear you thinking: what else will make me lose weight? Read about it in our article burn belly fat .
It is sometimes claimed that grapes are ‘fatteners’. But everything becomes fattening if you eat too much of it!
Do grapes fit into a low-carb diet?
If you’re following a low-carb diet, you may be wondering whether grapes fit into your diet.
Regardless of the diet variant, however, eating large amounts of grapes is not ideal. Grapes contain significant amounts of carbohydrates, approximately 21.1 grams per 125 gram portion. That is why it is usually wiser to choose fruits with a lower carbohydrate content, such as strawberries and blueberries.
Do you still choose grapes? Then stick to a small portion and possibly combine it with lower-carb fruit.
How many grapes to eat?
A bunch of grapes is 125 grams. The advice is to eat approximately 200 grams of fruit per day. Try to vary the type of fruit. For example, combine a bunch of grapes with a mandarin or blueberries .
Or make a delicious fruit salad with grapes , melon and pineapple . Are you making a fruit salad for several days? Then store it in the refrigerator and sprinkle lemon juice over it. This way it will last longer!
Conclusion
So, what’s the final verdict? Grapes are absolutely healthy! They are full of fiber and nutrients that your body needs.
If you want to reduce your sugar intake, it is wise to opt for other types of fruit instead of grapes. Fruit such as apples or strawberries are good alternatives with less sugar.
If you still want to eat grapes, do so in moderation! However, it is important to note that certain types of grapes, such as cotton candy grapes, are real sugar bombs and should therefore be avoided.
