Are Grapes Good For Weight Loss | Grapes Health Benefits
Grapes, which belong to the flowering plant genus Vitis, have many health benefits. They are botanically berries, appearing in various colors, including green, black, red, and purple.
Grapes meaning in Hindi is Angoor. Their versatility is wow. Raisins, jellies, and juices are a few of the many products that come from grapes, not to mention wine.
Grapes are nutrient-dense and have a truckload of antioxidants and plant compounds, especially red grapes. The skin and seeds contain the highest concentration of nutrients. 1https://pubmed.ncbi.nlm.nih.gov/17090126/
What is fascinating is that even after grapes are fermented, antioxidants are still there. Do you know how grapes are grown? Their plant, called a vine, is raised in a field known as a vineyard.
Vines are planted in rows with a uniformly spaced distance of six to ten feet. Each row also spans six to ten feet. A wire trellis provides support to vines above the ground.
Temperature and rainfall are the two main factors for growing grapes. Grapevines begin growing when the temperature reaches around 10° C. When the average daily temperature is between 17 and 20° C, flowering begins. The grape clusters begin to ripen when the temperature reaches around 27° C.
On average, a grapevine needs 710 mm of water to flourish during the growing season. The water can be from rainfall or provided by irrigation when it’s not raining.
Grapes Health Benefits
Resveratrol is a plant compound found in grapes. Along with many other roles, it is an antioxidant, helping to eliminate free radicals, which are harmful molecules that cause oxidative stress. Oxidative stress is linked to heart disease, cancers, and diabetes. 2https://pubmed.ncbi.nlm.nih.gov/25942353/
Benefits Of Resveratrol
May Protect Against Cancer
Resveratrol is linked with the inhibition of breast cancer cell growth and spread, according to a 2008 Molecular Nutrition and Food Research article. 3https://pubmed.ncbi.nlm.nih.gov/18398872/
May Lower Heart Disease Risk
Resveratrol, along with other compounds, decreases cholesterol absorption. 4https://pubmed.ncbi.nlm.nih.gov/28356040/ It also has anti-inflammatory properties that may help reduce the risk of cardiovascular disease. 5https://pubmed.ncbi.nlm.nih.gov/28911531/
May Help Prevent Diabetes
Wait. What? Sweet food may help prevent diabetes! An irony, isn’t it? But it’s true. Resveratrol in grapes helps increase insulin sensitivity, enhancing the body’s ability to use glucose, which reduces blood sugar levels. 6https://pubmed.ncbi.nlm.nih.gov/25612477/ Managing blood sugar levels may be a significant factor in protecting us against diabetes in the long term.
One study found resveratrol protected the eyes from ultraviolet A rays, which are linked to age-related macular degeneration, an eye disease. 7https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394506/ Resveratrol may also be effective against the development of cataracts, glaucoma, and diabetic retinopathy. 8https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848669/ The other antioxidants in grapes, lutein and zeaxanthin, also play a crucial role in maintaining eye health. 9https://pubmed.ncbi.nlm.nih.gov/23571649/
May Fight Certain Pathogens
Many compounds in grapes protect against bacterial and viral infections. They may also stop herpes virus, chickenpox, and yeast infections from spreading. 10https://pubmed.ncbi.nlm.nih.gov/25110146/ Grapes have a good vitamin C content, which is famous for boosting immunity. 11https://pubmed.ncbi.nlm.nih.gov/29099763/
Are Grapes Good For Weight Loss?
A meta-analysis suggested that resveratrol is associated with overall weight loss. 12https://pubmed.ncbi.nlm.nih.gov/30421960/ Research also suggests that ellagic acid, found in nuts and fruits such as red grapes, may decrease obesity-related metabolic complications like insulin resistance and type 2 diabetes, even without considerable weight loss. 13https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015040/
However, even though grapes are a low-calorie food, we should not forget that they are sugary. And we know how our body loves making more fat after eating excess sugar. Therefore, moderation is key.
Needless to say, grapes can replace high-calorie junk and fried foods. Eating grapes with protein and healthy fats is an excellent way to have a balanced meal. So, grapes can be good food for weight loss.
Nonetheless, at the end of the day, total calorie consumption matters. If you eat less than your daily maintenance calories, you will likely lose weight.
Related Article: TDEE Definition: Total Daily Energy Expenditure
How To Add Grapes To Your Diet
Grapes are easy to incorporate into a diet. Here are a few ways.
-Eat them raw after washing them thoroughly
-Add them to a smoothie or yogurt
-Add chopped grapes to a fruit or vegetable salad
-Cool yourself with frozen grapes in summer
-Add them to your morning breakfast
Safety Concerns With Grapes
Environmental Working Group prepares the dirty dozen list of fruits and vegetables with the highest pesticide residue levels. In 2020, grapes ranked sixth on the list. 14https://www.ewg.org/foodnews/dirty-dozen.php Therefore, wash the grapes thoroughly before eating. You can also soak them in salt and vinegar to help reduce pesticide residue.
People who take beta-blockers should eat potassium-rich foods such as grapes in moderation, as beta-blockers raise potassium levels in the blood. People with dysfunctional kidneys should not eat potassium-rich foods in large amounts because the kidney’s inability to process excess potassium can lead to high blood potassium levels, which can be lethal.
Resveratrol in grapes can increase blood-thinning effects, so those who use anticoagulant drugs should consult their doctor before eating large servings of grapes.
If you drink wine, the American Heart Association recommends alcohol consumption of one drink a day for women and no more than two drinks per day for men (Five ounces of wine is one drink). 15https://www.heart.org/en/news/2019/05/24/drinking-red-wine-for-heart-health-read-this-before-you-toast#:~:text=That%20means%20no%20more%20than,of%20100%2Dproof%20spirits.)
Remember, the ideas in this article are not a substitution for medical advice. If you have health concerns, it’s best to talk to your doctor before adding any food to your diet.
Conclusion And My Recommendation
Grapes are fruits you do not want to miss. They are delightful in taste, and they offer a lot of nutrients and health benefits. Resveratrol is an exceptional plant compound in grapes. It is an all-rounder, said to boost heart health, prevent cancers and diabetes, and promote vision. Together resveratrol and ellagic acid (also found in grapes) may be useful in weight loss.
Grapes also boost immunity, and the GI index of grapes is low, which is great for maintaining stable blood sugar. I am sure the pros of this incredible fruit are enough to convince you to visit your fruit vendor.
What do you think of this article? Have any questions? Let me know in the comments below!
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About Rohit Kumar
Rohit Kumar is an avid writer who puts a lot of his emotions in words through his articles. Today, he is a certified fitness expert with a vast knowledge on nutrition and has contributed to the pages of Fabulous Body with his articles.