Raisins are loved as a healthy food and the perfect snack, because of their nutrient content. Raisins are dried grapes.They make munching on fruits anytime quick and easy.
Rai my daughter, used to create a bit of a challenge with her meals, during the terrible twos.Grapes she liked.But it was not available all the time.Plus at night we didn’t want to give her grapes. So out came her Daddy ‘s secret weapon!Raisins or kishmish as we call it.It has since been her favorite go-to sweet munchy.
It’s not only tasty but a super food.I give this as a snack as a munching option, while giving her daal chawal (rice and pulse) with aloo bhaaja(potato fries) or even when she has fish and rice.Raisins are added to oats cakes and cookies .Every Monday and Thursday I make fried rice for Rai.Since veggies cause challenges, the rice is cooked in the veggie stock.Peas, carrots, and beans are the only things veggie, she allows to pass through her rosy lips.The raisins are a lifesaver then.If I wanted to slip in a julienned carrot or another new veggie, I put that in first, followed by a plump raisin.Baby happy & Mommy happy .
Unlike nuts raisins are not high in fat, so the calorie content is pretty low!
Major Nutrients in Raisins (source USDA)
- Dietary fiber,
- Very little fat
- Thiamine (B1) (9%)
- Riboflavin (B2) (10%)
- Niacin (B3) (5%)
- Pantothenic acid (B5) (2%)
- Vitamin B6 (13%)
- Folate (B9) (1%)
- Choline (2%)
- Vitamin C (3%
- Vitamin E (1%)
- Vitamin K (3%)
- Calcium (5%)
- Iron (14%)
- Magnesium (9%)
- Manganese (14%)
- Phosphorus (14%)
- Potassium (16%)
- Sodium (1%)
- Zinc (2%)
Raisins also have many health-promoting, phytonutrients and antioxidants, making it a power house of micronutrient goodness.
Benefits of Raisins /Kishmish in diet
- Raisins cause a reduction in blood pressure and improve heart health.
- It increases satiety
- Decreases LDL
- Doesn’t cause postprandial blood sugar increase
Raisin and oral health
Raisins have many of antioxidants that inhibit Streptococcus Mutans, bacteria that is a major cause of dental caries.
Its iron content makes it great for people with anemia, especially vegetarians who have low hemoglobin.
Antioxidants in Raisin
Antioxidants help, fight damage by free radicals and helps cut inflammation, slows aging and cancer protective.
Should you snack on raisins or packaged food?
Snacking on raisins, are the most guilt free munching you will ever do.In this study with 51 people over 12 weeks, it was seen that those who had raisins, compared to those who had other processed snacks(chips, cookies etc) had a significant 23% lowering of postprandial glucose level.Also fasting glucose reduced by 19%.
They did not have any increase in weight, body mass index, insulin resistance ,Low-density lipoprotein levels .oxidize low-density lipoprotein levels , cholesterol.With patients having type 2 Diabetes , fighting obesity and improving heart health, raisins are a great snacking option(in moderation).
Seeded raisins are said to have an effect of reducing gastric inflammation
How much raisins to eat per day
I wrote about the quantity of fruits in diet yesterday and half a cup of raisins is equal to one cup of other fruit or 32 grapes.It’s best to have a variety of fruits , but if that’s a problem raisin are a great option.
The new MyPlate guide categorizes fruits into One Cup Fruit serving = ½ cup of dried fruit.1 Cup Fruit serving = ½ cup of dried fruit. Click To Tweet
Benefits of raisins(Kishmish) soaked in water
- Since they are dried grapes they soak up water .This when had helps in improving satiety and their sugar content stops the hunger pangs.
- There’s a popular perception that soaked raisins water can help in burning micturition.But I have not been able to find data to support this
Remember have the dark raisins, the golden ones are often chemically treated.
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