Raisins: a snack with many benefits
One of my favorite breakfasts before going for a run is a bowl of oats with a topping of shaved almonds and raisins. Oats, as we have seen earlier, contain a good amount of protein and are low in glucose which makes it the perfect breakfast option to power through a workout. Despite containing a good amount of sugar, known as fructose, raisins have a low glycemic index and a low insulin index which makes them a good snack to pair with cashews, almonds and other nuts.
What do raisins contain that is good for us?
Like grapes, of which they are the dried version, they contain phytochemicals, like polyphenols, which are powerful antioxidants: phenolic acids, flavon and anthocyanins. Among the many varieties red raisins have the highest concentration of phenolic acids, which are also powerful antimicrobials. They also contain another polyphenol, quercetin that has antimicrobial properties, and ferulic acid, found in many topical products, that has the highest antioxidants properties. By contributing to the release of nitric oxide, polyphenols can also help lower blood pressure.
Consuming raisins coupled with mild exercise, like walking, can help prevent cardiovascular diseases such as the formation of arterial plaques, known as atherosclerosis.
With their antioxidants and probiotic properties they are a good addition to a diet.
Just a handful of raisins daily has proven to be very beneficial for gut health as they help empty the colon faster and smoother. They also contain probiotics which can stimulate the growth of the beneficial gut bacteria that keep the intestinal flora balanced. The studies have only been conducted in vitro and more research needs to be done in vivo.
A very interesting thing about raisins is that they can contribute to good oral health thanks to their antimicrobial phytochemicals that favors the growth of oral bacteria. They also contain very low doses of sucrose, which is the type of sugar that is more likely to cause cavities by altering oral pH and instead contain mostly fructose and glucose a type of sugar which does not decrease mouth pH to warning levels.
Furthermore, because of the fiber content snacking on raisins also seem to have a positive effect on metabolism by reducing appetite and stimulating hormone appetite which diminishes the desire for food.
As we have seen, this dried fruit comes with a wide array of benefits so snacking on it, adding it to oats, rice and salads is not only good for the skin but also for gut flora, the cardiovascular system and oral health.
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Try it and let us know what you think!
