Raisins: a snack with many benefits
One of my favorite breakfasts before going for a run is a bowl of oats topped with shaved almonds and raisins. Oats, as we have seen earlier, contain a good amount of protein and are low in glucose, making them the perfect breakfast option to fuel a workout. Despite their natural sugar content, primarily fructose, raisins have a low glycemic index and a low insulin index, making them an excellent snack to pair with cashews, almonds, and other nuts.
What Makes Raisins Beneficial for Health?
Like grapes, from which they are derived, raisins contain powerful phytochemicals such as polyphenols, including phenolic acids, flavonoids, and anthocyanins. Among the many varieties, red raisins have the highest concentration of phenolic acids, which also possess potent antimicrobial properties. Raisins are also rich in quercetin, a polyphenol with antimicrobial benefits, and ferulic acid, a compound commonly found in skincare products, known for its strong antioxidant properties. By promoting the release of nitric oxide, polyphenols in raisins can also help lower blood pressure.
With their antioxidants and prebiotic properties they are a good addition to a diet.
Cardiovascular and Gut Health Benefits
Consuming raisins, especially in combination with mild exercise like walking, may help prevent cardiovascular diseases such as atherosclerosis by reducing arterial plaque formation. Additionally, eating just a handful of raisins daily can significantly improve gut health by facilitating smoother digestion and promoting regular bowel movements. Raisins also contain prebiotics, which stimulate the growth of beneficial gut bacteria, helping to maintain a balanced intestinal flora. While most studies have been conducted in vitro, more research is needed to confirm these effects in vivo.
Raisins and Oral Health
One of the lesser-known benefits of raisins is their contribution to good oral health. Their antimicrobial phytochemicals support the growth of beneficial oral bacteria. Furthermore, raisins contain minimal sucrose, the type of sugar most responsible for cavities, as it alters oral pH levels. Instead, they primarily contain fructose and glucose, which do not significantly lower oral pH, making them a better choice for dental health.
Due to their fiber content, raisins can also have a positive impact on metabolism. Snacking on raisins may help curb appetite by promoting satiety and regulating hunger hormones, thereby reducing overall food intake.
How to Incorporate Raisins into Your Diet
As we have seen, raisins offer a wide range of health benefits. Adding them to oatmeal, rice dishes, and salads can enhance not only the flavor of your meals but also support gut flora, cardiovascular health, and oral hygiene.
For an additional boost of prebiotics and probiotics, consider Semaine Pre and Probiotics, a supplement that combines prebiotics, probiotics, and ginger extract to support digestive health.
Try it out and let us know what you think!
