Grapes are low in calories, high in nutrients, and help prevent the risk of diabetes.

Many people know that grapes are good for health, but they don't know exactly in what ways. Below is a separate analysis of the benefits of this fruit.

Grapes are a delicious and healthy fruit - Image created by AI

According to an article in Health magazine, the benefits of grapes include improved diabetes control and cardiovascular health. Grapes also provide fiber for a feeling of fullness and antioxidants that fight aging.

Helps control weight

Grapes are a low-calorie, highly nutritious fruit. 100g of grapes provides approximately 83 calories. Grapes are also a good source of fiber, which supports weight management. Fiber is a type of carbohydrate that increases the bulk of food in meals and snacks, helping you feel fuller for longer.

Grapes should be combined with a source of protein or fat to more effectively prevent blood sugar spikes.

Preventing the risk of diabetes

Grapes may help control the risk of diabetes. Grapes have a moderate glycemic index (GI), which measures how quickly a food raises blood sugar levels. Foods with a medium GI don't raise blood sugar too quickly, which is ideal for people with diabetes.

The fiber and antioxidant content in grapes also plays a role in managing diabetes. Fiber also helps prevent spikes in blood sugar levels.

Help your body stay hydrated.

Grapes have a high water content, which helps maintain hydration in the body. Staying hydrated helps eliminate waste from the body through urination, sweat, and bowel movements. Staying hydrated also benefits the body in the following ways:

Maintaining normal body temperature, lubricating joints, and protecting the spinal cord and other tissues.

Helps improve sleep quality

Grapes contain a small amount of melatonin. Melatonin is a hormone produced in the brain that can help you sleep soundly and deeply.

The brain produces melatonin to help regulate the circadian rhythm and help you fall asleep when it gets dark. Melatonin supplementation may help reduce fatigue from jet lag, sleep disturbances, and anxiety before or after surgery.

Getting enough sleep is crucial because lack of sleep can lead to health risks, especially diabetes, high blood pressure, obesity, and stroke.

Support the immune system

100g of grapes provide 3.2 mg of vitamin C, a vitamin that plays an important role in immune system health. The pigments in grapes, as well as many other fruits and vegetables, may also have antimicrobial properties, potentially protecting the body from bacteria and viruses.

Helps strengthen bones and joints.

Grapes provide vitamin K, calcium, magnesium, and potassium. These essential nutrients support bone health. Deficiencies in these minerals and vitamins can lead to an increased risk of fractures as you get older.

Nutritional value of grapes

A 150g serving of grapes provides:

Calories: 124

Fat: 0.2g

Sodium: 3mg

Carbohydrate: 29g

Fiber: 1.4g

Added sugar: 0g

Protein: 1.1g

Things to keep in mind when eating grapes

Grape allergies are uncommon; however, you can still have an allergic reaction to grapes because all foods have the potential to be allergens.

Eating too many grapes can lead to digestive problems due to their high fiber content. Consuming too much fiber too quickly can result in symptoms such as bloating and abdominal pain.

Grapes can also cause choking in children and adults who have difficulty swallowing. You can cut grapes into quarters to reduce the risk of choking.

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Source: https://tuoitre.vn/qua-nho-it-calo-nhieu-dinh-duong-ngan-ngua-nguy-co-tieu-duong-20251214085618242.htm