Just like any other fruit, grapes are good for you, according to textbooks. In reality, each individual is different, and the nutrients in a grape could be beneficial or a hindrance based on various factors. There are several types of grapes in the market, and which types are beneficial for you? Let's dig in deep.
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Why grapes are not good for you?
Beyond the nutritional factors and the benefits we are about to see in this article, it is essential to know that grapes are not 100% healthy. Do you know that grapes are currently at the 8th rank in the list of foods with the highest quantity of pesticides? Yes, you would think that organic produce would be the right solution. However, the entire concept of organic farming is questionable. There is no grade to compare the process. Organic-style farming without pesticides could also attract chemicals from nearby farms via pests, wind, and more. Moreover, they are expensive, and the market has more fake brands than reliable ones.
Beyond the pesticides, the quantity of potassium and resveratrol could be a questionable quality. In general, these are healthy components. However, if you have diabetes, are consuming heart medication, or blood-thinners, grapes are good for you only in moderation. If you have a severe kidney disorder, grapes should never be a part of your diet because of the high potassium content.
Grapes good for cancer patients
Grapes have polyphenol, and if you are looking for food with antioxidants and anti-inflammatory properties, this is good for you. These properties come from resveratrol, the component found in the skins of grapes. The red-colored grapes have a higher quantity of this component than the other varieties.
Resveratrol can reduce tumors' growth in the breast, stomach, colon, skin, liver, lymph, and others. Although it is not a cure or medication for cancer, it can reduce the risk of cancer.
Grapes good for heart health
Grapes contain resveratrol and quercetin, which can reduce the damage caused by bad cholesterol. Moreover, the anti-inflammatory property of the components can reduce the risk of many cardiovascular diseases. Since it reduces the damages due to LDL; blood pressure and irregular heart rhythm problems can be well-managed by these components.
Moreover, the fruit contains a high quantity of potassium and fiber, which improves heart health. But, if you are a heart patient consuming heart medications or drugs for blood pressure, consuming in moderate quantity is essential.
Grapes and digestive health
This fruit is rich in fiber and water. Thus, it helps to keep your body hydrated, which is essential for good digestive functioning. The fiber in the grapes helps to regulate bowel movement and reduce constipation.
Grapes are good for your allergies
If you are prone to allergies, grapes are beneficial for you. The fruit's anti-inflammatory property reduces symptoms of common allergies like hives, watery eyes, runny nose, and others. It is just a common belief that it is best for allergies, and there is no scientific proof or studies to specify the same.
Do you have diabetes?
Is this fruit good for diabetic patients? Grapes as fruit (not as juice or wine) can reduce the risk of diabetes. One can reduce type-2 diabetes risk by 7% by consuming three servings of grapes, blueberries, pears, raising, or apples per week. However, the question that usually springs is the sugar content. 100g of grapes contains 16g of sugar. The red variant contains 23g of sugar per 100g.
So, are grapes good for you if you have diabetes? The fruit is a low glycemic index item, which means the sugar in grapes does not immediately spike the insulin level. Thus, it does not cause problems when consumed in moderation. Moreover, certain components in the fruit can help to reduce the sugar level in the blood. But moderation is essential. Moreover, diabetic patients with kidney or heart diseases should avoid this fruit.
Improve your eye health
Lutein and zeaxanthin are two crucial components in this fruit. These components help to avoid damages caused by free radicles. Thus, regular consumption can reduce the risk of cataracts, retina damage, and diabetic retinopathy. Some tests prove that resveratrol in the skins could reduce the risk of glaucoma and macular degeneration caused by aging.
Nutrients in grapes
Grapes are a nutrient-rich food, and it is a good snack for all ages. It is imperative to slice it into smaller pieces while feeding a small child to avoid choking. It contains protein, carbohydrate, fiber, potassium, calcium, vitamin C, iron, vitamin K, magnesium, sodium, phosphorous, folate, vitamin A, and vitamin B.
Which type is good for you?
The red variety contain more beneficial components than the green variant. However, all the varieties of grapes are equally healthy and a good source of nutrients. It is imperative to consume it as a fruit rather than wine, jams, jellies, or juice. Most of the useful components come from the skin, which gets discarded while making these products, including wine.
Moreover, the jams and jellies' sugar content would overrule any benefit you would receive by consuming the fruit. How about supplements for resveratrol, zeaxanthin, and lutein? Yes, it is possible to add more quantity of these good components by choosing supplements. But how safe are the supplements?
Any canned product will be rich in preservatives, coloring agents, anti-caking agents, sodium, and other fillers. Some brands even add sugar content to make it appealing. Are you sure there is no heavy metal impurity in the product? Even if you choose the best brand in the market, you cannot blindly consume the supplement. It would help if you learned the right dose, interaction with other medicines, and side effects.
Instead of going through all these troubles, it is best to buy fresh produce, preferably from local farms. Consume it as fruit along with a balanced diet. It is imperative to clean it twice in water before consuming it.