In the world of sumptuous fruits, black grapes stand as jewels of nature, not only tantalising the taste buds with their sweet and bold flavour but also offering a trove of nutritional benefits.
Unlocking the secrets that make black grapes not just a delightful snack but also a powerhouse of essential nutrients, Ekta Singhwal, dietician, Ujala Cygnus Group of Hospitals, said is its high anti-oxidant and anti-inflammatory properties.
Let us take a look at the various health benefits of black grapes and if you should take any precautions before eating them.
Nutritional Profile of Black Grapes
The nutritional profile of 100 grams of raw black grapes is as follows:
– Calories: 69 kcal
– Carbohydrates: 18.1 grams
– Dietary Fiber: 0.9 grams
– Sugars: 15.5 grams
– Protein: 0.6 grams
– Fat: 0.2 grams
– Vitamin C
– Vitamin A
– Vitamin K
– Vitamin B-complex (including B1, B2, B3, and B5)
– Calcium
– Phosphorus
– Iron
– Potassium
– Magnesium
– Copper
– Manganese
– Antioxidants: Black grapes contain various antioxidants, including polyphenols, flavonoids, and resveratrol, which can contribute to overall health.
Health Benefits of Black Grapes
Singhwal elaborated the health benefits of black grapes.
Heart Health: The antioxidants, specifically resveratrol, in black grapes may have cardio-protective effects by promoting heart health and reducing the risk of cardiovascular diseases.
Digestive Health: The fibre content in black grapes supports healthy digestion and may help prevent constipation.
Anti-Inflammatory Properties: The presence of certain compounds in black grapes may have anti-inflammatory effects, potentially benefiting conditions related to inflammation.
Blood Pressure Regulation: The potassium content in black grapes may assist in regulating blood pressure, promoting overall cardiovascular health.
Can Diabetics Consume Black Grapes?
Individuals with diabetes can consume black grapes, Singhwal recommended, but it’s essential to be mindful of portion sizes due to their natural sugar content. Consulting with a healthcare professional is recommended for personalized dietary advice.
Is it Beneficial for Pregnant Women?
Black grapes can be beneficial for pregnant women as they provide essential vitamins, minerals, and antioxidants that support overall health and development, according to Singhwal. However, moderation is key, considering the natural sugars.
Things to Keep in Mind While Having Black Grapes
Singhwal cautioned of some things to keep in mind before you eat black grapes.
Allergies: Some individuals may be allergic to black grapes, so it’s important to be aware of potential allergic reactions.
Sugar Content: While the natural sugars in black grapes are generally healthy, those monitoring sugar intake should be mindful of their consumption.
Overconsumption: Excessive intake of black grapes can lead to issues like digestive discomfort, and moderation is advised.
Myths and Facts about Black Grapes
Singhwal debunked the following myths about black grapes.
Myth: Black grapes can cure diabetes.
Fact: While black grapes can be part of a balanced diet, they cannot cure diabetes.
Myth: Black grapes can prevent or cure cancer.
Fact: While antioxidants in black grapes may have health benefits, they cannot prevent or cure cancer on their own. Regular medical check-ups are crucial for cancer prevention.
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First published on: 10-12-2023 at 17:45 IST
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