Like most fruits, grapes can be a very healthy part of your diet. They come in a variety of different colors, with those that are darker, such as red grapes and purple grapes, having more potential health benefits than white or green grapes. Since grapes are low in calories, they are a good choice for at least one of your recommended five servings of fruits and vegetables per day.
Nutrition Facts
A one-cup serving of red grapes contains 60 calories, 1 g of fiber, 1 g of protein and no fat. It also provides you with 6 percent of the daily value for thiamine, vitamin B-6 and vitamin C, 4 percent of the daily value for riboflavin and 2 percent of the daily value for vitamin A. Red grapes also contain antioxidants called flavenols and an antioxidant called resveratrol.
Possible Health Benefits
Thanks to the antioxidants in red grapes, they may provide the same heart-health benefits as wine. This means that eating grapes may help to lower your blood pressure, LDL cholesterol and total cholesterol, as well as your heart disease risk, according to a study by Jara Perez Jimenez published in the journal "Nutrition" in 2008. Because much of the antioxidant content and fiber is in the seeds, you get more heart-health benefits when you consume red grapes with the seeds, or drink wine or grape juice, which are made with the whole grape, including the seeds. Those who had high cholesterol to begin with benefited more from the grape fiber and polyphenol supplement used in the study than those with regular cholesterol.
Use
Choose grapes that plump, firm and brightly colored for the most nutritional benefit. Avoid those that are falling off the stems, mushy or discolored. Rinse them under cold water before use to get rid of any pesticide residue. Add grapes to salads, desserts and main dishes, or eat them on alone. Replacing other types of sweets and snacks with a fruit such as red grapes can help you to consume less sugar, fat and calories while consuming more fiber, vitamins and minerals.
Forms
Fresh red grapes are the healthiest option if you are counting calories. Juice, wine and raisins all provide a more concentrated source of calories, so consume them in moderation. However, raisins are also a more concentrated source of nutrients, and wine and grape juice are better sources of the heart-healthy antioxidants in grapes. Grape jelly, even when made with real grapes, does not provide much nutritional value.
References
- Daily Mail: Red Grapes 'Are Wonder Cure for High Blood Pressure and Cholesterol'
- Nutrient Facts: Grapes, Raw
- MayoClinic.com: Grape Juice: Same Heart Benefits as Wine?
- Centers for Disease Control and Prevention: Grapes
- "Nutrition"; Effects of Grape Antioxidant Dietary Fiber in Cardiovascular Disease Risk Factors (abstract); J.P. Jimenez et al.; May 15, 2008
Member Comments