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Are raisins good for weight loss? This is a question that we get asked a lot here at Healthy Weight Forum. While there is no one-size-fits-all answer to this question, there are some things that you should keep in mind if you are considering adding raisins to your diet.
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What are raisins?
Raisins are dried grapes that have been around for centuries. They’re a healthy snack food that can be enjoyed on their own or as an ingredient in baked goods and other dishes. Raisins are a good source of fiber, vitamins, and minerals, and they’re also low in calories. This makes them a good choice for people who are trying to lose weight or maintain a healthy weight.
There are many different types of raisins, including golden raisins, Thompson seedless raisins, sultana raisins, and muscat raisins. Raisins range in color from light brown to dark brown or black, and they can be either chewy or crisp.
Raisins are often used as a natural sweetener in recipes because they’re high in sugar. However, they also contain other nutrients that can help offset the effects of the sugar. For example, raisins are a good source of fiber, which can help you feel full and may aid in weight loss.
The nutritional value of raisins
Raisins are a type of dried grape. They’re an inexpensive, nutrient-dense fruit that’s available all year long.
Raisins are a good source of vitamins, minerals and fiber. One small box (1.5 ounces or 42 grams) of raisins contains:
Fat: 0 grams
Protein: 2 grams
Carbs: 34 grams
Fiber: 3 grams
Sugar: 29 grams
Potassium: 6% of the Reference Daily Intake (RDI)
Copper: 15% of the RDI
Vitamin B6: 12% of the RDI
Magnesium: 8% of the RDI
Additionally, raisins contain small amounts of calcium, iron, phosphorus and zinc.
The benefits of eating raisins
Eating raisins as part of a healthy diet may offer a number of benefits, including aiding in weight loss and reducing the risk of certain chronic diseases.
Raisins are a good source of fiber, which has been shown to promote weight loss by helping to keep you feeling full after eating. Additionally, the polyphenols in raisins may help to reduce the risk of obesity and other chronic diseases, such as heart disease and type 2 diabetes.
Eating a handful of raisins per day is unlikely to cause any harm, and may even offer some health benefits. However, it’s important to remember that raisins are still a high-sugar food, so they should be eaten in moderation as part of a balanced diet.
The drawbacks of eating raisins
Raisins are often touted as a healthy snack, but they have some drawbacks. For one, they’re high in sugar. A 1-ounce serving of raisins has about 28 grams of sugar — that’s more than 7 teaspoons.
Raisins are also high in calories. A 1-ounce serving has about 130 calories, which is more than many other types of fruit.
Another issue with raisins is that they can stick to your teeth and contribute to cavities. The sugar in raisins can feed the bacteria in your mouth, leading to plaque formation. Plaque is a sticky film that contains bacteria and can cause cavities.
If you’re trying to lose weight or improve your dental health, you may want to limit your raisin intake or choose another type of snack.
The bottom line
Raisins are a high-sugar fruit that can contribute to weight gain if eaten in excess. However, they’re also a healthy source of fiber, antioxidants, and other nutrients. As long as you eat them in moderation and be aware of the calories they contain, raisins can be part of a healthy diet.