The raisins they may seem like a small, sweet snack, but they hide a real nutritional treasure inside.
These small dried grapes are packed with nutrients and offer many health benefits. From boosting energy to improving heart health, raisins are a great choice for a balanced diet.
However, there are also some serious asterisks in their consumption, which should be taken into account and evaluated by those who will choose them as snacks. Nutritionist Eat This compiled 8 pros and 3 cons of raisins.
The eight benefits
1. Contribute to healthy weight gain
Raisins are rich in calories (120 per 40 grams) and can help people who want to increase their weight and muscle mass, in a healthy way, avoiding unhealthy foods.
2. Source of direct energy
Raisins are full of natural sugars and carbohydrates (32 grams), making them an ideal pre-workout snack. They can act as a natural energy supplement, especially before activities that require high levels of endurance.
3. Rich in antioxidants
Raisins contain phenolic compounds that act as antioxidants, helping to fight oxidative stress and reduce inflammation. These compounds are linked to the prevention of chronic diseases such as cancer, diabetes and cardiovascular disease.
4. Source of magnesium
Raisins are rich in magnesium, a mineral that contributes to the better functioning of muscles, nerves and the immune system.
5. Easy to consume
With a long shelf life and no need to refrigerate, raisins are a snack that can be easily carried and eaten anywhere.
6. They regulate blood sugar levels
Despite their high content of natural sugars, raisins have a moderate glycemic index (from 55-63), helping to stabilize blood sugar levels.
7. They contain a high amount of soluble fiber
The soluble fibers contained in raisins support the good functioning of the digestive system and help improve bowel movements.
8. Natural sweetener
Raisins can be used as a natural sweetener in a variety of foods, such as bread, muffins, and salads, offering flavor without the negatives of processed sugars.
Three points to note
1. High in calories
At 120 calories per quarter cup, raisins are calorie dense, which can lead to weight gain if eaten in excess.
2. They contain sulfites
Some raisins contain sulfites to preserve their color and extend their shelf life. These are chemical compounds that can cause reactions in people with sensitivities. That’s why it’s good to be careful in case you have an allergy, read the labels on the packages and talk to your doctor if you want to seriously include raisins in your diet.
3. High in sugars
Despite their natural origin, the sugars in raisins (about 60%) can be aggravating for people who need to avoid sugar, such as those with diabetes. Therefore, moderation is recommended in their consumption.
Raisins can be a great addition to your diet as long as they are consumed judiciously. It is important to consider their benefits and drawbacks in order to get the most out of this healthy and tasty food.
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