Did you know that grapes are one of the most popular fruits in america, right after strawberries and bananas? It’s also not that surprising. Grapes taste just as sweet as candy, they’re a convenient portable snack since you don’t need utensils, and they’re just plain fun to eat. Not to mention, they’re packed with a wide range of beneficial nutrients, so you can generally feel good about eating them.
According Shirlene Reid, RD, MA, grapes, like any other fruit, are healthy, as long as they are eaten in moderation. The only thing you really need to consider is the high sugar content, Reid says, which can add up quickly if you’re gobbling them up in large handfuls. Note that one serving is 1/2 cup (or about 16 grapes). You may even want to portion out the serving size in a plastic bag so you don’t get carried away.
But have you ever wondered how eating grapes could affect your body? Experts say that eating them has advantages and disadvantages. Here are some common side effects to watch out for.
Looking to keep your brain in top condition as you age? Then consider packing some grapes in your work lunch bag.
“Grapes improve memory and focus,” says Danielle McAvoy, RD with Strong home gym. “The antioxidant compounds in grapes help minimize oxidative stress in the brain. This protects your brain from cognitive decline and memory loss as you get older.”
Melissa Mitri, DR with Wellness Zen Masterpoints out that grapes can also improve blood flow to the brain, thereby improving your daily focus.
Studies have shown that resveratrol, a specific antioxidant found primarily in the skin of grapes, helps reduce the risk of Alzheimer’s by reducing inflammation in the brain and also by removing beta-amyloid peptide, which has been associated with the progression of this disease fills when it accumulates.
Subscribe to our newsletter!
Chronic inflammation It has been linked to cancer, heart disease, asthma, type 2 diabetes, and rheumatoid arthritis, among other conditions. Fortunately, grapes are packed with antioxidants like vitamin C, vitamin K, polyphenols, catechins, and anthocyanins, all of which can help reduce inflammationsays Jesse Feder, RD and personal trainer with strength store.
“Furthermore, grapes, especially red ones, are known to be rich in resveratroladds Feder. “Research has shown that this compound protects against oxidative stress and inflammation.”
Specifically, resveratrol provides a protective lining for blood vessels to prevent injury, thus preventing inflammation of the heart.
When high blood pressure If left unchecked, it can increase the risk of the two leading causes of death in America: heart disease and stroke. But the good news is that there are many easy ways to treat and prevent high blood pressure. For one thing, McAvoy and Mitri suggest eating a few grapes as a snack, which can help balance your blood pressure because they’re high in potassium and low in sodium.
A 2016 study in nutrients suggested that potassium helps low blood pressure by helping to dilate veins and arteries while removing excess sodium.
Grapes are a great night. snack because they can help you fall asleep and catch some quality Zs, says McAvoy. Why? this fruit contains a small amount of melatoninthe hormone that helps regulate your body’s sleep-wake cycle.
Try to eat grapes an hour or two before bed, and remember, be mindful of your portion size or you could accidentally overload on sugar, which can interfere with the quality of your sleep.
If you’ve ever lost count of how many grapes you’ve eaten, which, let’s face it, is all too easy to do, you may have experienced a stomach ache. According to Reid, this is often due to the high amounts of fructose in grapes (about 12.4 grams per cup, compared to about 3 grams in a cup of raspberries).
“Fructose is a natural sugar found in fruit that can cause gas when consumed in large amounts,” says Reid. “So when you eat too much, you can get stomach pain from gas. The tannins in grapes can also play a role in upsetting your stomach – these natural polyphenols, found in the skin and seeds, can cause nausea and diarrhea.” if eaten in large quantities.
Mitri adds that some people who are particularly sensitive to these compounds in grapes may experience swellingconstipation or diarrhea after eating too much.
Sarah Chatfieldrdn in Health Channel, calls grapes one of his favorite snacks. That’s in part because this fruit is packed with vitamin C, beta-carotene, quercetin, and other antioxidants known to promote immune health.
The stronger your immune system, the better prepared your body is to fight disease. How’s that for a reason to eat some grapes during cold and flu season?
