Eating raisins equals eating sugar?Let’s see how wrong you are about raisins


One wonders why raisins, especially black raisins, are recommended in so many healthy diet recommendations.A popular answer to such questions is: Aren’t raisins sugar?What is its nutritional value?Does it still have antioxidant activity after drying?Indeed, raisins contain a lot of sugar because they concentrate the sugar in the grapes.But raisins don’t equal sugar.Raisins are dried fruit, which means fruit is dried and made without any added sugar or fat.In fact, dry treatment will lose vitamin C, but not minerals and dietary fiber.Minerals such as potassium, magnesium and iron, components such as oligosaccharides, pectin and cellulose, as well as most antioxidants, are concentrated after water is removed.As the quintessential dried fruit, it’s time to learn some healthy facts about raisins!One of the health truths about raisins: They’re a good source of antioxidants, minerals and dietary fiber grapes themselves are rich in polyphenols, some of which are lost during drying, but most of which remain in raisins.Because raisins are eaten with the skin on, which is what we normally spit out when we eat fresh grapes, you get the nutrients in the skin, which include lots of pectin and fiber, as well as polyphenols and antioxidants.One study found that raisins have the highest levels of polyphenols in common dried fruits.Heavier than dried plums and apricots, and heavier than most fresh fruits.In general, the higher the polyphenols content, the stronger the antioxidant effect.Raisins are quite rich in potassium, and an adult’s recommended daily intake of potassium is 2,000 mg. A small handful of 25g raisins would provide more than 180 mg of potassium, which is excellent for a light snack.Raisins, eaten in their skins, are also a good source of dietary fiber.The dietary fibre in 100g of raisins is 3.3-4.5g, which is 6-9 times that of white rice.In the process of making raisins, some of the sucrose and fructose form oligosaccharides, up to 8%.Fructose-oligosaccharides are sweet and cannot be digested in the small intestine, but can be fermented in the large intestine. They are prebiotics that regulate intestinal flora and are considered dietary fiber in the broad sense.Theoretically, compared with light color raisins, red, black and dark raisins, there will be a better antioxidant properties, because in the dark raisins also retained some anthocyanin (can see black, anthocyanins the bulk not loss, otherwise it will fade), in the dark raisins also has a higher content of dietary fiber and iron.Raisins are themselves a low to medium GI(glycemic index) food, so substituting raisins for staple foods like rice doesn’t cause more of a blood sugar spike.One study found that eating raisins three times a week was associated with a lower risk of diabetes than drinking juice three times a week.Overweight and diabetic patients were told to eat a 28-gram bag of dark raisins three times a day before meals, instead of a traditional snack such as cookies, which contain 300kcal.After 12 weeks, there was no difference in insulin levels between the two groups, but the raisin group had significantly lower levels of hba1c and postprandial blood glucose, indicating increased insulin sensitivity.Analysis of the data of diabetes patients showed that fasting blood glucose also showed a decreasing trend.Experiments on healthy people also found that when raisins containing 25 grams of carbohydrates were substituted for half of white rice, there was no rise in blood sugar response after the meal, with peak blood sugar levels and blood sugar fluctuations comparable to those of rice.Because raisins are a good source of potassium, magnesium, and a variety of antioxidants, they’re also rich in oligosaccharides and pectin, so eating them in moderation can be good for your heart.The study found that eating at least 160 grams of raisins per week significantly reduced the risk of high blood pressure.Another study found that using raisins instead of snacks such as biscuits and cakes was better for controlling blood pressure.One study found that people who ate more than 20 grams of dried mixed fruit a day had higher calorie intake and significantly lower average body weight, BMI, and waist circumference than those who ate less dried fruit.After adjusting for confounding factors, people who ate more dried fruit had higher vitamin and mineral intakes, higher dietary fiber intakes, and lower rates of overweight, obesity, and abdominal obesity than those who did not eat dried fruit.After additional intake of dry fruit, high calories, carbohydrate energy ratio is also high, why is it not easy to get fat instead?This could be because eating sweet dried fruit, which is higher in nutrient density and has more healthy properties than these foods, may put you off snacks such as cookies and desserts.Just as studies have found that people who eat nuts in moderation are no fatter than those who don’t.Eating a handful of raisins a day does not damage your teeth as much as eating sweets, with regular brushing and rinsing, a dental study found.Raisins contain very little sucrose, fructose and glucose stick to the tooth surface for a short time, and their antioxidant components also have a slight antibacterial effect. Therefore, the pH value of the tooth surface after eating raisins does not drop enough to damage the tooth enamel.Of course, each kind of food has its own reasonable share, if glutton too much dried fruit, and do not replace other carbohydrate food, or other food to eat less, only eat a lot of raisins, that is also not conducive to nutritional balance, the same will get fat or harm health.So how many raisins is a good amount to eat?According to the numbers in the literature, 160 grams per week had a health effect, with an average of 23 grams per day.If you can eat 200 grams of fruit a day, you can eat 23-25 grams of raisins.If you eat less fruit, increase your intake of raisins to 30-40 grams.Of course, this amount can also include other dried fruits, not just raisins, but dates, apricots, figs, blueberries, persimmons, goji berries, etc.Source: Beijing Youth Daily News clue breaking channel: download the “Morning Video” client in the application market, enter the “Morning Help” topic;Or call the morning video news hotline 0731-85571188.

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