Are Grapes Good for You? – Health Benefits of Grapes

summer is over, apricot When Cherry We left the market for the season, but we’re gearing up apple picking seasonBut apples aren’t the only fall fruits in your tote.If you’re lucky, you can find fresh grapes on the farm local farmers market, you’ll want to hook yourself up a lot. We spoke with experts to find out if grapes are good for you, the health benefits of grapes, and all the details about harvesting and cooking with amazing seasonal ingredients.

grape nutrition

Grapes are rich in dietary fiber, B vitamins, potassium, vitamin K, and antioxidants. Catherine Perez, MS, RD, registered dietitian and owner of the Plant-Based RD blog.of full breakdown 100 grams (about 3/4 cup) of red or green seedless grapes contains:

• Calories: 69
• Protein: 1g
• Fat: 0g
• Carbs: 18g
• Dietary fiber: 1g
• Sugar: 15.5g

health benefits of grapes

You may be familiar with the health benefits of wine (this new research This suggests that red wine may help prevent type 2 diabetes), but grapes themselves contain many I will bring it to the table.

They promote healthy weight and blood sugar levels.

research suggested that there was a positive effect on blood sugar levels due to the glycemic index of grapes.

They can improve heart health.

“Grapes are especially high in anthocyanins and resveratrol, which are powerful antioxidants that lower the risk of heart disease,” says Perez. “The presence of antioxidants and potassium may help lower blood pressure and cholesterol.” there is potential.”

They have anti-cancer properties.

Perez points out that the same antioxidants, anthocyanins and resveratrol, are associated with lower cancer risk.

They boost your immune system.

Again, these antioxidants work. Grapes have anti-inflammatory and antioxidant properties, making them ideal for keeping your immune system strong during the early days of flu season.

They get your gut on track.

Because fruits are packed with fiber and water, they are often Common Foods to Relieve Constipation.

They can protect your eyes.

research It has been suggested that grapes protect retinal structure and function and promote eye health.

Grape type

There are hundreds of grape varieties out there, but the ones you usually see in supermarkets are the ones with thicker skins and more volume, he says. Allison Kanefounder and CEO of Haven’s Kitchen, a former event space for cooking classes that now sell Source inspired by the worldThis may be because many varieties are used in winemaking, are often too sour to be eaten as fruit, are difficult to grow in many parts of the country, and are often very delicate to transport. . Debra Moserco-founder of Central Farm Market in Washington DC

The store says you’re likely to find standard black, red, and green grapes. Brian Contreraschef and Miraval Resorts and Spas Culinary experience director. Green varieties are “more punchy”, consumed raw, and have higher acidity. Contreras also adds that it can sometimes be used for multiple purposes beyond snacking.

At farmers markets, you may see varieties called table grapes, or some specific varieties of these. Juliet GlassDirector of Communications fresh farmis a non-profit organization that operates producer-only farmers markets in the Mid-Atlantic region. “I love farmer’s market grapes. It’s a completely different experience than supermarket grapes. They have more complex flavors,” she says. Not all markets offer the same varieties, but she suggests trying common varieties found in the mid-Atlantic.

• Niagara Grapes: These table grapes are round and sometimes green or pink. They are often seedless, sweet and delicious. You’ll notice they’re smaller and rounder than supermarket grapes, with floral notes and a more complex flavor.
• Concord Grapes: Seedless grapes that often have a thick skin and a very sour exterior that protects the sweet, juicy pulp. These grapes are dark purple with green flesh. “It’s a whole taste journey,” she says.
• Canadice Grape: These red grapes are similar to those found in many supermarkets but have a more subtle flavor. Often seedless, delicious and well cooked.

How to select and store grapes

Grapes can be found at your local grocery store year-round, but there is actually a best season to pick them. “It depends on the weather, but generally late summer and fall,” Kane says.

When buying from the supermarket, Cayne suggests looking for firm, crunchy grapes that aren’t shriveled. Plus, traditionally grown grapes can be sprayed with many pesticides, so she usually chooses organic varieties.

Also, in early fall, if you have a local farmers market, you should keep an eye out for grapes. These varieties tend to be much different than what you’ll find at the grocery store, and are a little more fragile and delicious, Cayne said.

“They haven’t been out in a long time, but boy, they’re delicious and sweet and so much fun to eat,” says Moser.

Glass adds that farmers’ market grapes are more likely to be labeled seedless or seedless, but she recommends giving both kids a try. Sometimes they have delicious fruit, and sometimes they sacrifice a little bit of the seeds for better flavor,” she says. for up to 2 weeks.

how to use grapes

• soak them. Contreras says red and black grapes are great for pickling and can be used in salads, sandwiches, and snacks.
• Freeze them. Kids love frozen grapes when the weather is still warm, Kane says.
• burn them. Give the grapes a good char (on the stovetop, oven, or cooking torch) and serve heartier meals in the fall, suggests Contreras. It brightens me up,” he says.
• I will make a salad. Cayne chops chicken, lettuce, walnuts, apples, grapes and grapes into a Waldorf salad with a creamy dressing.
• Slice into sandwiches. For a sweet and savory mix, dice into a chickpea salad sandwich, suggests Perez.
• Place them on the cheese board. A delightful night of charcuterie and cheese is elevated with fresh table grapes, Glass suggests.
• roast them. Cooking the grapes in this way concentrates the flavor and brings a whole new dimension to the fruit.try this Roasted pork tenderloin with red grapes and cabbage Or Glass suggests trying a sheet pan meal and roasting it with sausage.
• Turn them into spreads. Make grapes, especially the Concord grape variety, into jellies or jams, Moser suggests.