What Happens to Your Body When You Eat Raisins Regularly

Raisins (Viniferous vitis L.) are raisins rich in nutrients like antioxidants and fiber. They may have beneficial effects on digestive, heart and bone health.

Raisins are a convenient, shelf-stable snack that are naturally sweet because they contain over 50% fructose and glucose (sugars).

Raisins rank among fruits with significant antioxidant potential due to their rich polyphenol content.

In the body, antioxidants neutralize harmful compounds called free radicals, which cause oxidative stress. This type of cellular damage contributes to aging and disease.

Raisins are sources of soluble and insoluble fiber, which keeps you full and regulates bowel movements. Raisins provide 4.5 grams of fiber per 100-gram serving, or about 16% of the daily value (DV).

During the drying process, certain sugars are transformed into fibers with prebiotic properties called fructans. Raisins contain up to 8% fructans.

Eating three servings of raisins daily has been shown to increase helpful gut bacteria, but more research is needed to confirm this benefit.

Raisins contain a significant amount of fructose, a sugar with a low glycemic index (GI). Low GI foods are less likely to raise blood sugar. Moderate consumption of fructose can help control blood sugar levels.

Raisins also contain glucose, a sugar that can increase blood sugar levels. The fiber in raisins helps offset this effect. Fiber helps slow digestion and prevent a sharp rise in blood sugar levels.

Eating raisins has been shown to keep postprandial (after eating) blood sugar levels stable, but long-term studies are needed.

Research is limited, but eating raisins may reduce your risk of heart disease. The fiber in raisins may reduce low-density lipoprotein (LDL) cholesterol levels.

Raisins are also rich in polyphenol antioxidants, which help maintain stable cholesterol and blood pressure levels.

Polyphenols like resveratrol may reduce inflammation and neutralize harmful free radicals to protect against heart disease.

Raisins contain small amounts of calcium, magnesium, and vitamin K, all of which promote bone health.

Raisins are also a source of boron. This mineral influences hormones that affect bones, improves vitamin D metabolism and stimulates magnesium absorption.

Dark seedless raisins and sultanas (golden raisins) come from Thompson Seedless grapes, a light green-gold variety.

Sultans are generally sweeter and milder than their darker counterparts. They are often coated with oil before drying.

To maintain their golden color, the raisins are treated with sulfur dioxide. This whitening preservative prevents them from oxidizing (turning brown) and maintains their quality and uniform color.

Per 100 gram serving, raisins and sultanas are similar in calories, protein and sugars. Seedless black raisins are higher in fiber and contain 80% more iron.

Gooseberries (Zante gooseberries or Corinthian grapes) are derived from the Black Corinth grape. Compared to raisins, they are smaller.

Gooseberries and raisins have a similar nutritional profile. Since currants are much smaller than raisins, you’ll get more for the same volume.

A 100 gram serving of seedless black raisins provides nutrients such as:

• Calories: 299
• Fat: 0.25 grams (g), or 0.3% of the DV
• Sodium: 26 milligrams (mg), or 1.1% of the DV
• Carbohydrates: 79.3 g, or 28.8% of the DV
• Fiber: 4.5 g, or 16.1% of the DV
• Added sugar: 0g
• Protein: 3.3 g, or 6.6% of the DV

When grapes are dried to obtain raisins, the concentration of antioxidants increases because they are now available in a smaller package. Some nutrients may be lost during the drying process, but a coating with olive oil before drying can prevent losses.

It is possible to have allergies to grapes and raisins. Raisins are also treated with preservatives like sulfur dioxide. People allergic to sulfites can have serious or even fatal reactions.

Raisins can also develop mold during the drying process. They may not be suitable for people with mold allergies.

Food allergies can cause hives, itching or swelling in and around the mouth, and abdominal pain. Seek medical attention and do not eat raisins again until you see a doctor if you have these symptoms.

Raisins are a dried fruit snack, high in fiber and rich in polyphenol antioxidants. They may have beneficial effects on digestive, heart and bone health and could help control blood sugar levels.

You can enjoy raisins as a snack or serve them in oatmeal, trail mix, or a savory dish. You can also make your own raisins at home if you have a few bunches of grapes.