Could you benefit from incorporating more grapes into your diet? Grapes offer a multitude of health advantages that make healthy eating a pleasure. In fact, they are the third most favored fruit in the United States, and their delicious flavor contributes to their popularity. While not the healthiest fruit, grapes are still a good choice due to their impressive nutritional profile.
According to the International Organization of Vine and Wine, grapes are the highest selling fruit worldwide, with over 77.8 million tons consumed annually. Additionally, grapes have been associated with weight loss, but only when consumed as part of a healthy diet and lifestyle.
What exactly are the health benefits of consuming grapes? Grapes have a plethora of health benefits on their own, and they are commonly found in a variety of popular foods and drinks such as jams, jellies, juice, and wine. Although there are numerous grape varieties around the world, red and green seedless grapes are the most popular in the United States.
Different varieties of grapes possess unique nutritional profiles. For example, the skin of red grapes is an excellent source of resveratrol, a compound that supports cardiovascular and cognitive health. Nevertheless, all grapes contain antioxidants, which have anti-carcinogenic and anti-inflammatory properties that promote a healthy heart.
"Grapes are also a notable source of vitamin K and fiber," says Josh Redd, NMD, the founder of RedRiver Health and Wellness and author of "The Truth About Low Thyroid."
Lisa Young, PhD, an adjunct professor of nutrition at New York University and author of "Finally Full, Finally Slim," applauds the antioxidants found in grapes that "reduce the risk of cancer by fighting against free radicals," as well as the vitamin C content that contributes to a stronger immune system. "Grapes also have low sodium and high potassium levels," she adds. "This helps to ease tension in your blood vessels and contributes to lower blood pressure."
Can grapes aid in weight loss? Studies indicate that incorporating fruit into one's daily diet can assist in reducing weight gain, and this may be particularly true for grapes. Grapes are often associated with weight loss because of their high water content, which provides a sense of fullness. The fiber in grapes also contributes to feelings of satiety, and they have low caloric density compared to other fruits. The Centers for Disease Control and Prevention (CDC) states that a cup of grapes contains the same number of calories as a small box of raisins, its dried counterpart.
Audra Wilson, MS, a bariatric dietitian at Northwestern Medicine Delnor Hospital, concurs that "grapes can be a filling food," but adds that the fruit is most beneficial when consumed as part of a balanced diet. "Combining grapes with a lean protein such as low-fat cheese or yogurt creates an excellent snack due to the combination of filling fiber and satisfying protein," she advises.
What is the recommended daily serving of grapes? Although the U.S. Department of Agriculture's MyPlate guidelines for grape consumption vary by age and gender, recent research suggests that consuming two cups of grapes per day may be ideal - an amount that may even increase one's lifespan.
Walter Willett, MD, a professor of epidemiology and nutrition at the Harvard T. H. Chan School of Public Health, recommends "moderate consumption of grapes as a means of controlling weight, rather than excessive consumption."
Redd concurs and cautions that grapes have a higher fructose content than some may realize. "It's important to remember that grapes and other fruits have been selectively bred to be much sweeter than their original varieties," he notes. "Due to their high sugar content, grapes are best enjoyed in moderation."
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