The Health Benefits of Grapes Aren’t Sour at All

Between their crunchy texture and sweet and sour flavor, grapes are very satisfying to eat. It also doesn’t hurt that they’re adorably bite-sized and suitable for an on-the-go snack. However, the benefits of grapes go beyond their convenience and taste. The fall fruit is associated with some notable health benefits. Below, find out all the grape nutrition facts you need to know, plus creative ways to use grapes at home.

What are grapes?

Grapes are small, oval-shaped fruits that grow in clusters on vines, depending on the US National Institute of Food and Agriculture. Grapes are native to Europe, Asia and the Mediterranean, but today they grow all over the world, according to an article In the diary BMC Plant Biology. There are several varieties of the fruit, but the grapes you’ll usually find in the supermarket are Thompson seedless and Flame seedless, which are green and reddish purple, respectively. Both types are known as “table grapes” (meaning they should be eaten fresh, as opposed to wine grapes) and are European grape varieties, as noted by Utah State University.

While their name may not have tipped you off, grapes are actually berries. In botany, a berry is a single fruit with outer skin, juicy pulp and central seeds, according to Colorado State University. Grapes (including seedless versions) fall into this category, although most people don’t consider the fruit to be a berry. Still, grapes are eaten like other berries, that is, fresh or in jams, juice, shakesetc.

Grape Nutrition Facts

For such a small fruit, grapes pack a lot of nutritional value. They are rich in antioxidants, including resveratrolflavonoids, anthocyanins and catechins, according to an article in International Neurochemistry. Grapes also offer essential nutrients such as fiber, calcium, potassium, vitamin C and B vitamins, according to data from the United States Department of Agriculture (USDA).

This is the nutritional profile of 1 cup (~151 grams) of raw Thompson red or green seedless grapes, from the USDA:

• 435 calories
• 1 gram of protein
• <1 gram of fat
• 27 grams of carbohydrates
• 1 gram of fiber
• 23 grams of sugar

health benefits of grapes

Here are the most notable health benefits of grapes, according to registered dietitians.

Reduce the risk of chronic diseases

Eating grapes is a great way to increase your antioxidant intake. A quick refresher: Antioxidants are beneficial compounds that fight free radicals, explains Rhyan Geiger, RDN, registered dietitian and founder of Phoenix Vegan Dietitian. Free radicals are unstable molecules that can cause cell damage, leading to oxidative stress and increasing the risk of chronic conditions such as heart disease, diabetes and cancer, according to an article in Frontiers in Pharmacology. Eating foods rich in antioxidants, such as grapes, can help control free radicals, which could prevent cell damage and disease.

The antioxidant benefits of red grapes are especially notable. That’s partly because they contain anthocyanins, a powerful antioxidant. Anthocyanins are plant pigments that give red, purple, and blue produce (such as red grapes, berries, and red cabbage) their color, as noted in an article in Frontiers in Pharmacology. The skin of red grapes also contains resveratrol, another antioxidant, according to an article In the diary Annals of the New York Academy of Sciences.

Support healthy digestion

Grapes contain both insoluble and soluble fiber, which are essential for healthy digestion, according to Geiger. “Insoluble fiber passes through your digestive tract and helps propel food through your system,” he explains. This can encourage regular bowel movements, potentially relieving constipation. In the meantime, Soluble fiber absorbs water and creates a gel-like substance in the GI tract, which helps firm stools and prevents diarrhea.

The water content of grapes can also help support healthy digestion. “Grapes are about 82% water,” according to Marissa Meshulam, MS, RD, CDN, registered dietitian and founder of MPM Nutrition. This is essential for digestive function, since H2O helps break down the food you eat, he explains. If you are looking for a way to improve your digestion with advanced foods, you will certainly appreciate this grape health benefit.

It’s worth noting that whole grapes have more fiber than grape juice, according to Geiger. That’s because fiber is found in the pulp of grapes, which is removed during the juicing process. If you want to reap the digestive benefits of grapes, opt for the whole fruit.

increase satiety

If you’re looking for a snack to fill you up and keep you going between meetings, treat yourself to some grapes. The gel-like substance made up of its soluble fiber helps food stay in the stomach longer, creating a feeling of fullness, says Meshulam. Try pairing grapes with other filling foods, like nuts or Greek yogurt, for a easy snack to combat the hanger.

Promote heart health

Another benefit of eating grapes extends to the heart, according to an article in Food Chemistry: X. As mentioned, grapes are a stellar source of antioxidants, which curb oxidative stress. “This reduces inflammation in the body, which is key [in] prevention of heart disease,” explains Meshulam. The fruit’s soluble fiber can also lower LDL (“bad”) cholesterol, while its potassium content helps lower blood pressure, he adds. These effects are beneficial for the heart, as high LDL cholesterol levels and blood pressure are important heart disease risk factors.

How to wash, store and eat grapes

At the grocery store, you can usually find grapes in the refrigerated area of ​​the produce section. They are often available in seedless varieties, although you can sometimes find seeded versions. (You can eat the seeds whole, though most people don’t like the texture or taste, Meshulam says.) Red and green grapes are the most common, but you can also find black, blue, gold, and white grapes in stores. , according to South Dakota State University. For the freshest fruit, pick grapes plump, firm and free of wrinkles or discoloration. They should also be fairly dry and attached to the stems. At home, you can store grapes in their original container for up to a week in the refrigerator, according to the University of Illinois Urbana-Champaign. When ready to eat, remove the grapes from the stems and rinse them in a strainer under running water.

Grapes are also incorporated into packaged products, such as juices and jams. But compared to whole fruits, these items have significantly less fiber (which is lost during processing) and more sugar, according to Geiger. Similarly, raisins (which are dried grapes) often contain added sugar. That said, if you need or want to control your sugar intake, consider choosing grape products with no added sugar or making your own. For example, this grape juice recipe from Alpha Foodie is a way to enjoy the benefits of grape juice without the extra sugar.

How to use grapes

Although fresh grapes are delicious on their own, they work well in other recipes. Here are some creative ways to eat the fruit:

In smoothies. Take it hot: Grapes are such an underrated smoothie ingredient. Its sweet and sour flavor pairs well with fruits such as berries, bananasY pineapple at home smoothie recipes.

Frozen. For a no-fuss frozen treat, pop grapes in the freezer and enjoy as is. This easy snack requires minimal prep work, which can be a lifesaver during the summer months.

In salads. If your salad needs an extra crunch, add a handful of halved grapes. Try combining them with other fall foods, like apple slices and walnuts.

As a roasted topping. Did you know that you can roast grapes in the oven? The result is a sweet, slightly caramelized fruit that is *chef’s kiss* Enjoy roasted grapes as you would other cooked fruit, such as on top of Pizzain hot fall salads, or with meat. Check out this recipe roasted grapes from A Pinch of Megnut.