If you’re looking for a diabetic-friendly snack that won’t spike your blood sugar, you need look no further than your kitchen table or refrigerator. The idea that fruit is unsafe for diabetics is a misconception that many researchers and experts debunk.
But how do dried fruits, especially raisins, affect blood sugar? This article will examine the relationship between raisins and blood sugar.
Raisins – an overview
Raisins, or “raisins” as they are sometimes known, are dried grapes consumed around the world. They are a great addition to baking, cooking and brewing and provide a variety of health benefits.
Research indicates that the health-promoting elements contained in raisins make them a nutritional powerhouse.
Studies show that raisins are high in potassium, magnesium and antioxidants and are free of saturated fat and cholesterol. In addition, research suggests that raisins are an excellent source of dietary fiber.
What are the Different Varieties of Raisins?
Raisins are surprisingly rich in nutrients, even though they are small. The process of drying grapes to make raisins is what makes them rich in nutrients.
They are packed with potassium, iron and B vitamins and come in a variety of colours, shapes, sizes and flavours. You might not be aware of the many types of raisins available.
1. Green Raisins
Green grapes turn into green raisins, which retain the same texture, density, and tartness as their fresh counterparts.
To ensure that the raisins remain green, they are usually sun-dried in a shaded area with good air circulation. This process helps to maintain their distinctive jade color.
2. Black Raisins
These raisins are usually produced from seedless Thompson grapes and can be sun or artificially dried. They turn brown to black when dried, and when dried in the sun, this takes about three weeks.
3. Current
Zante currants, sometimes called “black currants”, are a type of dark raisin. They originated from an ancient grape variety traded from the port of Corinth in Greece.
They differ from other types of currants, such as black, red or white, in having a more sour taste.
4. Sultana
The Thompson Seedless grape, initially named after a Turkish green grape, is now used around the world to make raisins.
“Sultana” raisins are made from Thompson seedless grapes and are dark brown or reddish-amber in color. They are generally larger than black raisins and have a tart flavor.
5. Golden Raisins
“Golden raisins” are typically dried using dehydrators with specific humidity and temperature levels, which helps them retain moisture and retain their light color.
In addition, they are often treated with sulfur dioxide gas to prevent discoloration during the drying process. As a result, compared to black raisins, they have a more fruity and acidic flavor and less of a caramel or toffee flavor.
6. Red Raisins
Red raisins, also known as flame raisins, are made from red-skinned, seedless grapes. These large raisins are a great snack option due to their sweetness, firmness and high iron and dietary fiber content.
Raisins For Diabetes – Are Raisins Good For Blood Sugar?
Diabetes is a chronic condition that affects adults and children worldwide. Maintaining balanced sugar and insulin levels is essential for people with diabetes.
It is best to eat healthy foods with low sugar content to avoid high glucose levels. Unfortunately, uncontrolled diabetes can wreak havoc with long-term health conditions such as heart disease, kidney disease and blindness.
Raisins are known for their sweetness, with about 60% of their makeup being fructose and glucose. Therefore, many people think that raisins are an unhealthy snack. However, raisins contain a high amount of dietary fiber, ranging from 3.3 to 4.5 grams per 100 grams, which aids in the prebiotic action of the snack.
What does research say?
Raisins have remarkable antioxidant and antibacterial properties, as shown in in-vitro and in-vivo experiments. The phenolic constituent concentration of raisins is primarily responsible for these activities.
Research has shown that certain polyphenols, such as quercetin, procyanidins and catechins, are responsible for the antioxidant and antibacterial properties of raisins.
Consumption of foods high in antioxidants, mainly phenolic compounds such as flavonoids, is essential for the management and prevention of diabetes.
Studies have found that flavonoids may help prevent type 2 diabetes (T2DM) by preventing the development of insulin resistance and protecting cells by reducing oxidative stress damage. Additionally, research indicates that raisins may benefit cardiovascular health.
Anthocyanins have also been investigated for their potential anti-diabetic effects, including reduced blood lipids and hemoglobin A1c (HbA1c), increased insulin secretion, and reduced insulin resistance.
Raisins are a healthy choice for people with diabetes or insulin resistance, as they have a moderate GI, which falls into the low (55), medium (55–69), and high (>70) GI categories. The glycemic index (GI) describes the blood sugar response after ingestion of a carbohydrate-rich food.
HealthifyMe Note
Eating raisins in moderation can be part of a healthy strategy for diabetes prevention. However, people with diabetes should pay attention to their overall intake of carbohydrates, including natural sugars, because they can affect blood sugar levels. It is best for people with diabetes to work with a healthcare provider or registered dietitian to develop a meal plan tailored to their needs.
Is raisin water good for diabetics?
Raisin water is made by soaking raisins in water for some time and then filtering the water. Although some believe it has health benefits, such as helping manage diabetes, there is limited scientific evidence to support these claims.
Raisins contain natural sugars such as glucose and fructose, which may bring potential health benefits. However, people with diabetes should still consume raisin water in moderation. High amounts of sugar can cause a spike in blood sugar levels, which can be dangerous for people with diabetes.
People with diabetes need to keep track of their blood sugar levels and eat a healthy and balanced diet with limited added sugar. Also, they should consult a certified nutritionist to understand the effect of raisin water on their sugar levels.
To reap the benefits of magnesium and potassium, which are abundant in raisins, experts recommend soaking 15-20 raisins overnight and eating them the next day. Doing it regularly helps in flushing out toxins from the body, improves kidney function and aids in weight loss.
How to include raisins in your diet?
You can consume raisins in moderation to stay healthy, only on the recommendation of a registered nutritionist. This is especially true for people with diabetes. You can add some raisins to your meals to enjoy the benefits. You can put raisins in:
- salad
- Curd
- Oatmeal
- Breakfast
- granola
conclusion
In regards to diabetes, it is essential to remember that balance is key. For example, eating raisins can provide substantial health benefits, but it is necessary to consume them in moderation. If you want to discuss your diet and diabetes with a professional, it’s always a good idea to talk to your doctor or healthcare provider.
To control your diabetes and keep your blood sugar levels under control, HealthifyPro is an excellent technology solution. It provides real-time personal coaching, tracks blood sugar minute-by-minute, and counts calories.
The new HealthifyPro 2.0 includes a Continuous Glucose Monitor (CGM), which allows users to track their blood glucose levels at any point in time. With its accurate readings, the CGM records spikes in blood sugar levels related to food consumption.
Maintaining normal blood sugar levels is essential to avoid serious health problems including heart disease, vision loss and kidney disease in the long term.
research source
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https://pubmed.ncbi.nlm.nih.gov/17880162/
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https://www.researchgate.net/publication/51035944_A_Review_of_Dietary_Fiber_and_Health_Focus_on_Raisins/citation/download
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