A grape is a juicy fruit that belongs to the deciduous woody vines. It is from the plant genus Vitis.
Grapes can be consumed in different ways: eaten directly, juice, wine, jams, grape seed oil, and many more. They grow in clusters and can be of various types, black, green, yellow, dark blue, and also white.
According to an estimate, most of the grapes produced around the world are utilized in wine making. Some are used as fresh fruit, and very few are categorized under dry fruits.
Grapes for Diabetes
Grapes are a good choice of fruits to eat when one is suffering from diabetes as it has many compounds which keep in check of the glycemic index, the insulin level and also increases the insulin sensitivity.
- Grapes generally contains:
- 81% of water
- 18% carbohydrates,
- 1% protein
- Usually negligible fat
Grapes are mostly packed with nutrients, especially Vitamin C and Vitamin K.
For a 100 gm of grapes, it contains
- 27.3 grams of carbohydrates
- 1.1 grams of proteins
- 0.2 grams of fats
- 1.4 grams of fiber
Glycemic Index Of Grapes
Grapes have a glycemic index of 53, and hence it is considered a low glycemic index fruit. Thus it can be consumed by a diabetic as it has a low glycemic index. This fruits should be limited; though it comes under low GI range, it’s very near the medium glycemic range.
If a person takes insulin, they can count the carb intake according to the insulin doses or prepare your insulin dose according to your carbohydrates.
Are Grapes High In Sugar?
For every 100 grams, the sugar content in grapes is 16 grams. It is usually considered that grapes have high sugar content. But as it has a low glycemic index, it is deemed safe to consume for a diabetic. It also helps to maintain the blood sugar level.
Do Grapes Raise Blood Sugar Level?
It is seen that grapes contain natural sugar. But as it has a low GI, it is less likely to increase blood sugar level. Some components in grapes rather help regulate the blood sugar level and thus be consumed by a diabetic.
Resveratrol is an antioxidant present in grapes that reduce blood sugar compounds. Grapes can also contain quercetin. These antioxidants help to reduce the risk of diabetes and cardiovascular diseases.
Grapes for Type 2 Diabetes
Type 2 diabetes is a chronic disorder. Here, either body doesn’t produce enough insulin, or there is resistance to the insulin produced. If not treated adequately, it may lead to severe conditions.
- Also Read: 7 Best High Fiber Fruits For Type 2 Diabetes
Grapes usually have a low GI (glycemic index) and a low GL (glycemic load). And having a low GL helps in lowering diabetes symptoms.
Grapes contain polyphenols that help the body prevent the loss of beta cells.
Beta-cell from the pancreas is responsible for the production of insulin in our body.
Dry Grapes for Diabetes
Dry grapes are referred to as raisins. Raisins can be consumed raw or after baking, brewing, and also in brewing.
Dry grapes contain 79 gm of carbohydrates, 3.1 gm protein, 0.5 gm fats. They also contain 11 mg of sodium and 749 mg of potassium.
Raisins do not contain natural sugar. Dry grapes can regulate glycemic when consumed after a meal.
Raisin usually has a low glycemic index as they contain fiber and fructose.
Dry grapes have high nutritional value and low in calories; hence they are good for our body. One can consume dry grapes in moderation.
Health Benefits of Dry Grapes
Many people in the world consume raisin (dry grapes).
Dry grapes provide us with many health benefits apart from controlling the glycemic level. They are eaten in many ways, like in yoghurt, mixed in oatmeal, or also after soaked in water.
Dry grapes help in digestion and also boost our iron level.
Some athletes consume dry grapes for endurance as it contains sugar and calories.
Dry grapes contain fibers, and it helps remove the bad cholesterols and helps in digestion and prevent constipation.
Dry grapes are said to increase the production of red blood cells in our body and help carry oxygen.
It is also studied that raisins can be a good alternative for a source of energy in our body and hence for weight loss.
Dry grapes are rich in calcium.
Calcium is essential for our body. They help in bone formation.
Black Grapes and Diabetes
Black grapes are termed Vitis Venera. They are effective in the prevention of diabetes.
Black grapes are said to reduce the chances of diabetes. This is because they regulate the level of insulin and also increases insulin sensitivity.
Also, black grapes have a low glycemic index that ranges around 43-53, which makes them safe for a diabetic.
But keeping in mind the high sugar content in black grapes, they have to be consumed in moderation if one is suffering from diabetes.
Health Benefits of Black Grapes
Black grapes are rich in nutrients and antioxidants. Being rich in antioxidants helps to fight against certain cancers.
It is also rich in nutrients like vitamin A, B6, B12, even in magnesium, calcium, and iron.
They have phytochemicals in them, which reduce the damage of heart muscles and also aids in the proper circulation of blood in the body preventing heart stroke and cardiovascular diseases.
Black grapes are good for eyesight as they contain carotenoids that prevent oxidative damage of the retina and prevent blindness.
Health Risks Associated With Grapes
- Grapes can work as blood thinners as they contain vitamin K.
- Too many grapes can lead to immediate add-up of the crabs as they are high in sugar content and hence lead to an increase in weight.
- Eating grapes on an empty stomach may lead to severe acidity leading to headache, and vomiting.
- Due to the presence of salicylic acid, overeating grapes may lead to diarrhoea and bloating.
The Bottom Line:
Diabetes is a chronic disease that causes high blood pressure. With diabetes, food restriction comes. And it is crucial to keep in keep in track of the number of calories and sugar intake.
In a nutshell, I would like to conclude by saying that there are many benefits associated with the consumption of grapes. Also, due to their low glycemic index, grapes are suitable for a diabetic. But due to their high sugar content, grapes should be consumed in moderation. A diabetic needs to keep in check the number of grapes consumed daily.
Due to the health risks associated with grapes, one must keep in mind the amount consumed and also the size, seed intake.
She is a research enthusiast, doing her master’s degree in biotechnology. Associated with the research program and planning to opt for a doctoral program in drug delivery & designing in a reputed organization.