How many raisins should I eat this Tet holiday?

Besides being a popular snack enjoyed by many for its chewy, sweet, and fragrant texture, raisins also contain many nutrients that are beneficial to health.

Fresh grapes are dried to a chewy texture or naturally sun-dried to become raisins - Photo: DUY NGỌC

According to Dr. Nguyen Thuy Ngan from the Vietnam Institute for Research and Development of Traditional Medicine, raisins are fresh grapes that have been dried or sun-dried to remove most of their water content, allowing for longer preservation.

This process concentrates natural nutrients, making raisins an excellent source of energy and nutrition, especially rich in natural sugars, fiber, vitamins, and minerals.

The nutritional content of raisins includes polyphenols, antioxidants, flavonoids, and other nutrients that may benefit overall health. Some of the top health benefits of raisins include:

Reduce the risk of cavities and gum disease.

Research published in Phytochemistry Letters suggests that raisins may be beneficial for oral health because they contain antimicrobial phytochemicals that help inhibit the growth of bacteria in the mouth associated with cavities and gum disease.

One of the five phytochemicals that the study identified in raisin nutrition is oleanolic acid.

In the study, oleanolic acid inhibited the growth of two species of bacteria in the mouth: Streptococcus mutans, which causes tooth decay, and Porphyromonas gingivalis, which causes periodontal disease, also known as gum disease.

Grapes are best dried by air drying - Photo: Celebrations

Supports digestion

As a fiber-rich food, raisins are an excellent digestive aid. Raisins contain both soluble and insoluble fiber, both of which help things move through the intestines healthily by reducing constipation but also preventing diarrhea.

Dried fruit may have more calories than fresh fruit, but it also has a higher fiber content. By adding raisins to snacks and meals, we can quickly and easily increase the fiber content of our dishes.

Lowering blood pressure reduces the risk of stroke.

People with mild hypertension may benefit from regularly consuming raisins (three times a day). Researchers have found that this daily consumption can significantly lower blood pressure, especially when compared to eating other common snacks.

Additionally, raisins are rich in the electrolyte potassium, which is good for the heart and helps prevent potassium deficiency, a common problem in modern diets.

Potassium is a vital mineral for the proper functioning of all cells, tissues, and organs in the human body. People who consume more potassium in their diet have a lower risk of stroke.

Helps control diabetes.

A 2015 randomized study evaluated the impact of regular consumption of black raisins compared to other processed snack alternatives on glucose levels and other cardiovascular risk factors in patients with type II diabetes.

In this study, compared to processed snack alternatives, those who ate raisins experienced a 23% reduction in post-meal glucose levels. Those who ate raisins also saw a 19% reduction in fasting glucose and a significant decrease in systolic blood pressure. Overall, the study supports raisins as a healthy snack option for people with type 2 diabetes.

The fiber content in raisins also helps our bodies process the natural sugars in them, helping to prevent insulin spikes.

Support for cancer prevention

Studies show that dried fruits, especially dates, prunes, and raisins, contain higher levels of phenolic compounds with stronger antioxidant properties than some fresh fruits. Antioxidants are extremely important for health because they prevent free radicals (highly reactive chemicals that can damage cells) from causing cellular damage within the body.

Free radicals are one of the fundamental factors leading to the spontaneous development of cancer cells as well as the spread of cancer, which is why foods high in antioxidants like raisins are excellent anti-cancer foods…

How many raisins should I eat this Tet holiday?

The nutritional value per 100g of seedless raisins is: Calories: 300; Total carbohydrates: 80g; Fiber: 4.42g; Sugar: 65.12g; Total fat: 0.23g; Saturated fat: 0.09g;

Polyunsaturated fat: 0.05g; Monounsaturated fat: 0.02g; Trans fat: 0g; Protein: 3.26g; Cholesterol: 0mg; Sodium: 0mg; Potassium: 744.19mg; Iron: 1.79mg; Magnesium: 36.05mg.

Raisins are a common treat in family candy trays during Tet (Vietnamese Lunar New Year). The natural sugars in raisins are easily digestible and can provide a good source of energy, but be sure not to eat more than one serving per day to avoid consuming too much sugar, especially if you have diabetes or are experiencing blood sugar problems.

Approximately 10 raisins contain about 3g of sugar.

Like other dried fruits, if you're trying to control your weight, you definitely don't want to consume too many raisins because they're high in carbohydrates and calories. Stick to reasonable portion sizes.

Raisins treated with sulfur dioxide (like the yellow variety) can worsen asthma and other allergic reactions in people sensitive to sulfur. Read the label carefully to avoid this. Naturally sun-dried raisins are the best option.

Source: https://tuoitre.vn/tet-nay-an-bao-nhieu-nho-kho-la-vua-2025011507544699.htm