How many raisins is enough to eat this Tet?

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

Fresh grapes are dried or naturally dried into raisins - Photo: DUY NGOC

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

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

Raisins nutrition includes polyphenols, antioxidants, flavonoids, and nutrients that may benefit overall health. Some of the top health benefits of raisins:

Reduces the risk of tooth decay and gum disease

Research published in Phytochemistry Letters suggests that raisins may benefit oral health because they contain antibacterial phytochemicals that inhibit the growth of bacteria in the mouth linked to tooth decay 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 oral bacteria: Streptococcus mutans, which causes tooth decay, and Porphyromonas gingivalis, which causes periodontal disease, also known as gum disease.

Grapes are best dried naturally - Photo: Celebrations

Digestive support

As a high-fiber food, raisins are a great digestive aid. Raisins contain both soluble and insoluble fiber, which helps keep things moving through the intestines in a healthy way by relieving constipation but also preventing diarrhea.

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

Lower blood pressure and reduce the risk of stroke

People with mild hypertension may benefit from regular consumption of raisins (3 times a day). Researchers have found that this daily consumption can significantly reduce blood pressure, especially when compared to eating other common snacks.

Additionally, raisins are rich in the heart-healthy electrolyte potassium, which helps prevent potassium deficiency, a common problem in the modern diet.

Potassium is an important mineral for the proper function 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 effects of regular consumption of black raisins compared with alternative processed snacks on glucose levels and other cardiovascular risk factors in patients with type II diabetes.

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

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

Support cancer prevention

Studies show that dried fruits, especially dates, prunes, and raisins, contain more phenolic compounds that have 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 cell damage in the body.

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

How many raisins is enough to eat this Tet?

The equivalent nutritional value for 100g of seedless raisins is: Calories: 300; Total carbohydrates: 80g; Dietary fiber: 4.42g; Sugars: 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 snack in families' candy trays during Tet. The natural sugars in raisins are easy to digest and can provide a great source of energy, but make sure not to eat more than one serving per day to avoid taking in too much sugar, especially if we have diabetes or are having problems with blood sugar.

About 10 raisins are equivalent to about 3g of sugar.

As with other dried fruits, if we are watching our weight, we definitely don’t want to consume too many raisins because they are high in carbohydrates and calories. Stick to a reasonable portion size.

Raisins treated with sulfur dioxide (like the golden variety) can aggravate asthma and other allergic reactions in people sensitive to sulfur. Read labels carefully to avoid them. Sun-dried grapes are the best choice.

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