Content of article
- 1 1. Augmented Supply Of Glucose Energy:
- 2 2. Improves Digestion:
- 3 3. Appetite Suppressant:
- 4 Antimicrobial compounds
- 5 Antioxidants
- 6 Calcium and boron
- 7 Does eating raisins help gain healthy weight?
- 8 Fiber
- 9 How Do Raisins Help In Weight Loss?
- 10 Why It Is Healthier to Eat Raisins Soaked in Water
- 11 What are benefits of soaked black raisins?
- 12 Iron
- 13 Sugar and calories
1. Augmented Supply Of Glucose Energy:
Raisins are abundant with natural sugar compounds called glucose and fructose. These are converted into energy, which is necessary for a workout. Thus, raisins indirectly contribute to weight loss by providing strength and stamina during a physical exercise regime.
2. Improves Digestion:
It has been observed that obesity is linked to a low metabolic rate and poor digestion. With almost 3.7gm of Dietary fiber per 100gms of serving size, Raisins can speed up your digestion. They can also regulate bowel movements and eliminate unwanted body waste through the excretory system.
See Also:Natural Remedies To Cure Indigestion
3. Appetite Suppressant:
Replacing your unhealthy midmeal snacks with a handful of raisins can do plenty of good for you. Raisins are low-calorie foods, which contains fruit sugars and Leptin, which can control appetite and regulate your body metabolism.
A 2009 study noted that raisins contain phytochemicals that could promote healthy teeth and gums.
In other words, eating raisins in place of sugary snack foods can actually keep your smile healthy.
Raisins are an exceptional source of naturally occurring chemicals called phytonutrients, such as phenols and polyphenols. These types of nutrients are considered antioxidants.
Antioxidants help remove free radicals from your blood and may prevent damage to your cells and DNA. This can lead to diseases like cancer, heart disease, and stroke.
Calcium and boron
Raisins have about 45 milligrams of calcium per 1/2-cup serving. This translates to about 4 percent of your daily needs. Calcium is essential for healthy and strong bones and teeth.
If you’re a postmenopausal woman, raisins are a great snack for you because the calcium helps prevent the development of osteoporosis, a disorder characterized by bone loss that usually occurs as you age.
To add to that, raisins contain a high amount of the trace element boron. Boron works with vitamin D and calcium to keep your bones and joints healthy. It also plays a role in treating osteoporosis.
Does eating raisins help gain healthy weight?
Yes and No.
Majority of the population don’t know the concept of Weight Gain and Weight Loss and I honestly feel this should be thought at teen level in school so that majority of the deaths that happen due to bad food and lifestyle choices can be averted.
Coming to the point, the key ingredient between Weight Loss and Weight Gain is Calories. If you want to lose weight, you need to eat few calories then you burn and if you want to gain weight, you need to eat more calories then you are burning.
By how much? 10–15% (Less or More) of your daily calorie requirement.
How can these be assimilated? …
Because both peanuts and raisins are densely calorie packed. Peanut has 48% fat by weight. Fat provides 9 calories per gram. Raisin is full of sugar. Both have fibre too. Subtracting the fibre weight, the remaining is full of energy from fat, protein and carbs.
The only way it can be a hindrance is if you too may raisins especially if you do not do some form of exercise. With one handful of raisins, you should be fine, but you don’t want balance them out with less sugary foods. Raisins, which are dried grapes have a higher concentration of fruit sugar and if you take in too many this can add unnecessary calories to your diet. It might be better to eat fresh fruit, then you will benefit not just from the energy, but as from the juice which can help keep you hydrated.
Raisins are natural power packed and nutrient rich food. You can snack on them after a workout, after a run or as a mid day snack. They won’t lead to any weight gain till the time you eat in moderation and eat them at the right time. Avoid having them right after a heavy meal or at night if you are trying to loose weight as they are naturally sweet. If your BMI is fine, then you can have a few at night as well as long as you don’t over do and have an active exercise routine.
Eat what you love, avoid packaged food and exercise. You will be alright.
Fruit is an important part of any diet, with the United States Department of Agriculture recommending that women consume 1 1/2 to 2 cups per day and that men consume 2 cups per day. Due to the fact they’re dried, 1/4 cup of raisins actually counts as 1/2 cup of fruit. Raisins can be part of your diet when losing weight, though they are higher in calories than many other fruits, so you’ll need to keep a close eye on portion size.
One-half cup of raisins will give you 3.3 grams of fiber, or roughly 10 to 24 percent of your daily needs, depending on your age and gender.
Fiber helps aid your digestion by softening and increasing the weight and size of your stool. Bulkier stools are easier to pass and can help prevent constipation.
Fiber also helps keep you full for longer because it slows down the emptying of your stomach. If you’re trying to lose weight, eating fibrous foods may help.
Fiber also plays a role in cholesterol levels. Dietary fiber is known to decrease levels of the “bad” low-density lipoprotein (LDL) type of cholesterol.
How Do Raisins Help In Weight Loss?
Raisins are one of the most widely consumed dry fruits in the world. They are known for their incredible health benefits, out of which weight loss is a significant one. As per studies, consuming a healthy portion of Kismis on a daily basis has shown improvement in better nutritional absorption and increased metabolic rate.
See Also:Benefits Of Black Raisins
Here is a detailed explanation of each of the weight loss benefits of Raisins:
Now that you have learnt the amazing ways in which Raisins can help you lose weight, it’s time to take a look into some of the popular methods to consume them:
- Eating raisins soaked in water overnight is proven to help in weight reduction. For this, soak Kismis overnight and eat them the next morning. This is a healthy way to consume Raisins than eating them raw. The unwanted minerals and vitamins get dissolved in the water, keeping only the required nutrients for quick absorption by the body.
- You can also add Raisins to your salads for some sweet and tangy taste
- Include a small cup of Raisins in your breakfast plate to feel energetic in the morning
- Replace sugar with a handful of soaked raisins in your post workout smoothies. This can not only sweeten your drink but also makes it incredibly healthy.
Although Raisins promote weight loss, you must consume them in moderation. Taking them in excess can reverse the benefits and may lead to putting on weight. If you are diabetic or undergoing any chronic illness, it is important to check with a doctor on the safety and suitability of Raisins for you.
Why It Is Healthier to Eat Raisins Soaked in Water
Looks can be deceptive. Raisins or kishmish may appear to be shriveled and haggard, but do you that they are a storehouse of nutrients? Kishmish belongs to the family of dry fruits and most commonly, it is used as a topping over Indian desserts like kheer or phirni or is even stuffed into barfis. They are derived from dried grapes and you may find them with a golden, green and blackish hue. They are full of natural sugars and that makes them great energy boosters. They are also rich in nutrients like iron, potassium and calcium and therefore, one can definitely bank on raisins to gain physical and mental strength.
While consuming raisins in their raw form is a common practice, soaking them in water overnight and then eating them early morning on an empty stomach is considered to be very healthy. This has additional advantages apart from those that come along having them raw. Bangalore-based Nutritionist Dr. Anju Sood, shares some health benefits of eating raisins soaked in water. She states “Soaking the raisins and consuming them every day is a healthier alternative as opposed to eating them raw. The vitamins and minerals present on the outer skin of the raisin get dissolved in the water. Thus the amount of nutrients that will be absorbed by the body increases. This is especially beneficial for people suffering from high blood pressure. This way, the antioxidant content too gets enhanced.”
Soaked raisins in porridge; Photo Credit: IStock
1. Regulates Blood PressureExcess salt consumption is known to cause high blood pressure. However, the potassium in raisins helps to balance the salt content in our body and regulate blood pressure.
Image credit: IStock
Raisins are high in fiber and they act as natural laxatives when soaked in water. Thus, eating soaked raisins helps prevent constipation and keeps your digestion process in check through the day.
3. Weight Loss
Raisins are full of natural sugars and are great to curb your sweet cravings without loading on extra calories. But eat them in moderation and don’t go overboard. They help in controlling your blood sugar levels and beat cravings and all this helps in supporting your weight loss goals.
Raisins garnished on bread;Photo Credit: IStock
4. Helps Boost Immunity
Rich in vitamin B and C, raisins help strengthen your immunity and thus, your body becomes less susceptible to infections.
5. Increases Bone Strength
Boron which is essential for bone formation is present in large quantities in raisins. Raisins are also packed with calcium which is required for bone strength. Eating soaked raisins helps in better absorption of these nutrients and thus, improves overall bone density.
Raisins improve bone strength; Photo credit: IStock
6. Prevents Bad Breath
The anti-bacterial properties of raisins help in maintaining oral hygiene of the mouth and get rid of breath.
7. Prevents Anemia
Iron is the most essential element required for the formation of red blood cells in our body. Raisins are rich in iron and they help increasing the blood supply in the body and thus, prevent anemia.
Apart from a host of health benefits, raisins are great as snacks or as a part of a dry fruit trail mix. Dr. Sood recommends that you should have 30 grams or a handful of mixed dry fruits everyday to stay hail and hearty.
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What are benefits of soaked black raisins?
The Benefits of Black Raisins Soaked in Water are just awesome. By soaking black raisins in water enhances their nutritional value as well. Black Raisins are rich in iron, magnesium, potassium, calcium,and fiber. Therefore, they are really beneficial for our body to and energy. A good amount of sugar is also present in raisins and hence, therefore they are sweet in taste. Let’s know in detail what are the Benefits of Black Raisins Soaked in Water
Black Raisins-Prevents Cancer
Black raisins have antioxidant properties present in them. Thes…
Raisins are a good source of iron. One-half cup of raisins contains 1.3 milligrams of iron. That’s about 7 percent of the recommended daily amount for most adult females, and 16 percent for adult men.
Iron is important for making red blood cells and helping them carry oxygen to the cells of your body. You need to eat enough iron in order to prevent iron-deficiency anemia.
Sugar and calories
One-half cup of raisins has about 217 calories and 47 grams of sugar. For reference, a 12-ounce can of soda has about 150 calories and 33 grams of sugar, depending on the brand.
For this reason, raisins aren’t exactly a low-calorie, or low-sugar treat. It’s no wonder they are sometimes referred to as “nature’s candy.”
High amounts of sugar and calories are pretty typical of dried fruit, which is why keeping an eye on how many raisins you are eating in one sitting is key.
Raisins are often sold in small, single serving boxes, each containing roughly 100 calories. If you have problems with portion control, try purchasing these prepackaged raisins to keep your intake in check.
For endurance athletes, raisins are a great alternative for expensive sports chews and gels. They offer a quick source of much-needed carbohydrates and can help improve your performance.
A 2011 study found that raisins were just as effective as a brand of sports jelly beans in improving performance for athletes engaging in moderate- to high-intensity endurance exercise.