In the era of continuous glucose monitors (CGMs) and rampant social media health trends, grapes have recently become a focal point of discussion, particularly in relation to blood sugar levels. Some health enthusiasts suggest restricting or avoiding grapes for individuals with prediabetes, diabetes, or those aiming for weight loss. We reached out to dietitians to dispel the myth, confirming that not only are grapes suitable for those with diabetes, but they also offer numerous health benefits.
“Grapes are a type of fruit that can certainly fit in a balanced, healthy diet,” affirms Elizabeth Shaw, M.S., RDN, CPT, a registered dietitian nutritionist. But what happens when you incorporate grapes into your daily routine?
Grape Nutrition: Grapes pack a nutritional punch with essential carbs, hydration, vitamins, minerals, antioxidants, and polyphenols, says Roxana Ehsani, M.S., RD, CSSD, a board-certified sports dietitian based in Miami. According to the USDA’s FoodData Central, a 1-cup serving of grapes provides key nutrients, including 104 calories, 27 grams of carbohydrates, 1 ½ grams of dietary fiber, and 23 grams of total sugar. Grapes are also about 82 percent water, contributing to hydration goals.
Health Benefits of Grapes:
- Increased Antioxidant Intake: Grapes, irrespective of color, contain polyphenols and anthocyanins, powerful antioxidants known to combat chronic inflammation, diabetes, certain cancers, and heart disease.
- Improved Brain and Heart Health: Antioxidants in grapes fight off free radicals, lowering the risk of heart disease and hypertension, as per a December 2021 study. Grapes are considered a potential “functional food” supporting overall heart health. Additionally, a small study suggests that daily grape consumption may enhance brain function, including attention and memory performance.
- Vitamins and Minerals: Grapes offer vitamin K, promoting blood flow and bone health, and potassium, beneficial for heart health and muscle function. They also contain a bit of immune system-supporting vitamin C.
- Better Sleep: Grape skins contain melatonin, the body’s sleep-regulating hormone, potentially contributing to improved sleep quality.
Are Grapes Safe for Everyone? Grape allergies are rare, but individuals with diagnosed allergies or intolerances should avoid them. Otherwise, there’s no reason to avoid daily consumption, emphasizing the importance of a varied diet.
Tips for Enjoying Grapes: Include grapes in your diet by eating them fresh, adding them to cheese or charcuterie boards, tossing them into salads, freezing for a healthy snack, incorporating into beverages, blending into smoothies, or using them in various recipes.
FAQs:
- How many grapes a day should you eat? A serving is approximately 22 grapes, or 1 cup, contributing to daily fruit intake goals.
- Do grapes have too much sugar? Grapes contain natural sugars and are part of a healthy diet; managing blood sugar can be aided by pairing grapes with fats or proteins.
- Are grapes good for weight loss? With high water content, low calorie count, and satisfying fiber, grapes can be part of a balanced diet for weight loss.
The Bottom Line: Despite misconceptions about their sweetness, grapes are a nutrient-dense fruit, supporting brain and heart health. Including a cup of grapes in your daily intake can be a quick, easy, and affordable way to boost energy and overall well-being.
