They’re sweet, they’re filling and they’re good for your heart.
Here’s why you may want to bring raisins back as a go-to snack.
Raisins are famous for being sweet little additions to bran cereal, oatmeal and trail mix.
That said, they don’t always have the best reputation, being painted as super-sugary pieces of fruit.
Like other dried fruits, raisins contain sugar, which is often natural (not added) sugar.
Raisins also offer other nutritional benefits such as vitamins, minerals and antioxidants.
Here’s why raisins can fit within a healthy diet.
What Are Raisins?
Raisins are dried grapes.
After harvesting, mature grapes are placed in the sun to dry, according toBritannica.
Raisins are a historically significant food.
According toBritannica, references to them can be found in the Bible and Greek and Roman literature.
That added natural sweetness boost and an array of nutritional properties make them a great choice.
Raisins offer 2 grams offiberper 14-cup serving.
Consuming adequate fiber supports both your gut and heart health.
Boost Your Potassium Intake
Raisins are also a great way to get morepotassiuminto your diet.
There’s also evidence that raisins may benefit health in other ways.
Pictured Recipe:Quinoa & Chia Oatmeal Mix
Potential Risks
Too much of anything isn’t good.
The same is true for raisins.
Luckily you’d have to consume a large amount before you’d run into trouble.
Moon confirms that It’s hard to over-consume natural foods to the point of a meaningfully negative outcome.
Stick with the recommended 14-cup serving, and you should be fine.
TheAmerican Diabetes Associationrecommends being cautious of portion sizes when you consume dried fruit.
How to Eat Raisins
Raisins can be enjoyed in several ways.
A small handful can be tossed in your morning bowl of cereal or oatmeal.
Be sure to purchase raisins labeled “unsweetened” to avoid any added sugars.
She also recommends trying raisins as a substitution for dried cranberries.
Buy fresh grapes and avoid any that look old, have mushy spots or show evidence of mold.
Wash and dry the grapes thoroughly, and remove any stems.
Let cool before transferring to a jar and sealing.
Store in the refrigerator for best results.
They are rich in fiber that helps support your gut and heart health.
Frequently Asked Questions
Sultanas are also called “golden” raisins.
They maintain their golden color after the dehydration process thanks to the addition of sulfur dioxide.
Raisins and currants are both made from grapes, but the variety is different.
So similar but different.
No food is a one-hit wonder for weight loss.
They can be high in calories, depending on your portion size.
A quarter-cup of raisins has 120 calories.
If you are looking to lose weight, confirm the amount you eat fits your nutrition goals.
