Raisins, golden, seedless
Category: Fruits & Fruit Juices
Nutrition Highlights
Serving Size
Calories
497
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 528 (100%) |
| Protein | 22 (4.4%) |
| Fat | 3.0 (0.6%) |
| Total | 497 (100%) |
Serving: 1 cup, packed [165g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 132 (80.0%) |
| Water | 25 (14.9%) |
| Protein | 5.4 (3.3%) |
| Ash | 2.7 (1.6%) |
| Fat | 0.3 (0.2%) |
| Total | 165 (100%) |
Serving: 1 cup, packed [165g]
Benefits
-
High in fiber which aids digestion and makes you feel full for longer
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Contain antioxidants that protect cells from damage and may reduce risk of chronic diseases
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Rich in vitamins and minerals like potassium, copper and manganese which are important for overall health
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Provide a natural source of energy through natural sugars while being low in calories
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May help control blood sugar levels due to fiber and antioxidant content
Risks
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High in natural sugars and calories which can contribute to weight gain if consumed in large quantities
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May cause digestive issues like constipation in some people due to its high fiber content
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Contains sulfites which can trigger asthma attacks and headaches in sulfite-sensitive individuals
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May cause tooth decay and cavities due to its sticky nature and ability to cling to teeth
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Can raise blood sugar levels quickly due to its high glycemic index which is not suitable for diabetics or pre-diabetics
Additional Information
Raisins, golden, seedless, are a delicious and nutritious food that offer several health benefits. These dried grapes are packed with essential nutrients, providing a convenient and tasty way to incorporate them into your diet. However, it is important to be aware of potential risks associated with their consumption.
Starting with the nutritional benefits, golden seedless raisins are a good source of dietary fiber. Fiber plays a crucial role in maintaining a healthy digestive system by promoting regular bowel movements and preventing constipation. Additionally, fiber helps control blood sugar levels, lowers cholesterol, and aids in weight management by promoting feelings of fullness.
Raisins are also rich in antioxidants, including polyphenols, which help protect the body against free radicals. These harmful molecules can cause oxidative stress and damage cells, leading to various chronic diseases. Antioxidants neutralize free radicals, reducing the risk of conditions like heart disease, cancer, and neurodegenerative disorders.
Furthermore, golden seedless raisins contain several essential vitamins and minerals. They are a good source of potassium, which is vital for maintaining proper heart and muscle function, as well as regulating blood pressure. Raisins also provide iron, which is necessary for the production of red blood cells and preventing iron-deficiency anemia. Additionally, they contain small amounts of calcium, magnesium, and vitamin C, which contribute to healthy bones, teeth, and immune function.
Despite their numerous nutritional benefits, there are a few risks associated with consuming golden seedless raisins. One concern is their high natural sugar content. While the sugar in raisins is natural fructose, it can still contribute to tooth decay and have an impact on blood sugar levels, especially for individuals with diabetes or those watching their carbohydrate intake. It is important to consume raisins in moderation and consider portion sizes.
Another consideration is the calorie density of raisins. Due to their drying process, raisins become more concentrated in calories compared to fresh grapes. This can make it easier to consume a higher number of calories in a smaller volume of food. Therefore, if you are trying to lose or maintain weight, it is essential to be mindful of portion sizes and incorporate raisins into a balanced diet.
Lastly, some individuals may experience digestive issues when consuming raisins, particularly if they have a sensitivity to fructose or suffer from irritable bowel syndrome (IBS). Raisins contain a type of sugar called sorbitol, which can cause bloating, gas, and diarrhea in susceptible individuals. If you have any concerns or experience digestive discomfort after consuming raisins, it is advisable to consult with a healthcare professional.
In conclusion, golden seedless raisins offer several nutritional benefits, including dietary fiber, antioxidants, and essential vitamins and minerals. They can support digestive health, provide protection against chronic diseases, and contribute to overall well-being. However, it is important to be mindful of their high sugar and calorie content, as well as potential digestive issues in sensitive individuals. Incorporating raisins into a balanced diet can be a nutritious and enjoyable addition.