Black grapes, also sometimes known as Concord grapes or slipskin grapes, are sold fresh or made into fresh juice, jams or jellies. They are rich in a number of nutrients, including natural antioxidants, and can be part of a healthy diet that reduces the number of calories you consume, helping you lose weight.
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Fresh black grapes are low in calories, with a 1-cup serving containing only 62 calories and less than 1/2 gram of total fat. While you can eat the grapes whole and raw, making a fresh juice from them by blending 1 cup of grapes with 1/2 cup of fresh water will give you 1 cup of fresh juice that is lower in calories than a commercially produced grape juice, even if unsweetened. One cup of commercial grape juice has 152 calories per serving and also less than 1/2 gram of total fat. Substituting whole grapes or fresh grape juice for a 12-ounce can of grape soda once a week can reduce your caloric intake by over 5,000 calories, or roughly 1.5 pounds of body weight, in the space of one year.
Dietary Fiber Content
Black grapes are a good source of dietary fiber, which gives bulk to your diet, helping you eat less.Dietary fiber can also help reduce the symptoms of constipation as well as lower your blood cholesterol levels. A serving of black grapes has 0.8 gram of dietary fiber, a high amount for the small serving size. This provides 2 to 3 percent of the recommended dietary intake and can help you meet the daily recommendation, which is important as most Americans have a diet that is too low in fiber.
Black grapes are naturally sweet, with almost 15 grams per cup. The American Heart Association recommends you choose natural sugars, such as those found in grapes, over added sugars because natural sugars have greater nutritive impact. Because of their natural sweetness, you can use grapes as a healthy way to satisfy a sweet tooth or sugar craving. In addition to eating them fresh, you can also freeze grapes and eat them as a refreshing, low-calorie and sweet dessert, substituting them for other foods, such as ice cream or cake, that are often high in added sugar.
Antioxidants and Fruit Intake
The U.S. Department of Agriculture recommends eating between 1 1/2 and 2 cups of fruit each day as part of a balanced diet, which is important for healthy weight loss. Black grapes are also a rich source of the natural antioxidant resveratrol, a type of flavonoid. In 2011, the "Annals of the New York Academy of Sciences" published a report that stated that diets high in resveratrol led to overall reduced body fat levels as well as a decrease in overall weight gain.
REFERENCES & RESOURCES
- Joy of Cooking; Irma S. Rombauer et al.
- Cornell University: Leading American Varieties -- Grapes
- USDA National Nutrient Database: Grapes, American Type (Slipskin) Raw
- USDA National Nutrient Database: Grape Juice, Canned or Bottled, Unsweetened
- USDA National Nutrient Database: Carbonated Beverage, Grape Soda
- Go Ask Alice!: How Many Calories Does It Take to Lose One Pound?
- Colorado State University Extension: Dietary Fiber
- American Heart Association: Sugar 101
- ChooseMyPlate.gov: How Much Fruit Is Needed Daily?
- Phytotherapy Research: Protective Effect of Resveratrol on Markers of Oxidative Stress in Human Erythrocytes Subjected to In Vitro Oxidative Insult
- JoyBauer.com: 10 Skinny Foods for 2013 -- Frozen Grapes
- Annals of the New York Academy of Sciences: Effects of Resveratrol on Fat Mobilization