With a crunchy texture and a sweet and sour taste, these grapes are extremely satisfying to eat. It’s also no problem that they’re adorable, bite-sized and suitable for snacking on the go. Fall fruits are associated with some notable health benefits. Ahead, discover all the grape nutrition facts you need to know and creative ways to use grapes at home.
What are grapes?
Grapes are small oval fruits that grow in clumps on the vine. National Institute of Food and AgricultureGrapes are native to Europe, Asia and the Mediterranean, but today they are grown all over the world. article in the journal BMC Plant BiologyThere are several types of fruit, but grapes that are often seen in supermarkets are Thompson Seedless and Flame Seedless, are green and red-purple, respectively. Both types are known as “table grapes” (meaning eaten fresh, as opposed to wine-making grapes) and are European grape varieties. Utah State University.
Their name may not have tripped you up, but grapes are actually berries. Colorado State UniversityGrapes (including seedless versions) fall into this category, but most people don’t consider the fruit a berry. Still, grapes can be eaten like any other berry. raw or jam, juice, smoothieSuch
Nutritional composition of grapes
For such a small fruit, grapes pack a nutritious punch. resveratrolflavonoids, anthocyanins, and catechins, according to article of Neurochemistry InternationalGrapes also provide essential nutrients such as fiber, calcium, potassium, vitamin C and vitamin B. US Department of Agriculture (U.S. Department of Agriculture).
Below is the nutritional profile of 1 cup (~151 grams) of raw red or green Thompson seedless grapes. Department of Agriculture:
- 435 calories
- 1 gram of protein
- <1 gram of fat
- 27 grams of carbohydrates
- 1 gram of fiber
- 23 grams of sugar
health benefits of grapes
Here are the most notable health benefits of grapes according to registered dietitians.
Reduce risk of chronic disease
Eating grapes is a great way to increase your intake of antioxidants. A quick refresher: Antioxidants are beneficial compounds that fight free radicals, R.D. and R.D. Phoenix Vegan NutritionistFree radicals are unstable molecules that can cause cell damage, causing oxidative stress and increasing the risk of chronic diseases such as heart disease, diabetes and cancer. article of The forefront of pharmacologyEating foods rich in antioxidants, such as grapes, can help curb free radicals and prevent cell damage and disease.
The antioxidant effect of red grapes is particularly noteworthy. That’s because it contains anthocyanins, which are powerful antioxidants. Anthocyanins are plant pigments that give red, purple, and blue agricultural products (red grapes, berries, red cabbage, etc.) their color. article of The forefront of pharmacologyRed grape skins also contain resveratrol, another antioxidant, according to . article in the journal Chronicles of the New York Academy of Sciences.
Supports Healthy Digestion
grapes contain both insoluble and soluble fiberAccording to Geiger, these are essential for healthy digestion. “Insoluble fiber moves through the digestive tract and helps push food through your system,” she explains. encourage regular bowel movements, potentially relieving constipation. in the meantime, Soluble dietary fiber This medicine absorbs water and forms a gel-like substance in the gastrointestinal tract, which tightens the stool and prevents diarrhea.
The water content in grapes also helps support healthy digestion. MPMNutritionH2O helps break down the food you eat, so this is essential for digestive function, she explains. You will appreciate the benefits of
It’s worth noting that whole grapes contain more fiber than grape juice, according to Geiger. This is because the fiber is found in the pulp of the grape, which is removed during the process of making juice. If you want to take advantage of the digestive benefits of grapes, choose the whole fruit.
increase satiety
If you’re looking for a filling snack between meetings, enjoy grapes. The gel-like substance formed by its soluble fiber helps food stay in the stomach longer and creates a feeling of fullness, says Meshulam. Try combining it with food. A simple snack that fights hunger..
Promotes heart health
Another benefit of eating grapes extends to your heart. article of Food Chemistry: ×As mentioned earlier, grapes are an excellent source of antioxidants that put the brakes on oxidative stress. “This reduces inflammation in the body, which is important [in] It prevents heart disease,” explains Meshram. The soluble fiber in the fruit can also reduce LDL (“bad”) cholesterol, while its potassium content helps lower blood pressure, she says. In addition, these effects are beneficial to the heart, primarily blood pressure. risk factors for heart disease.
How to wash, store and eat grapes
At grocery stores, you can usually find grapes in the cold storage area of the produce section. I don’t like the texture or taste, but the seeds are perfectly edible, according to South Dakota State UniversityFor the freshest fruit, pick grapes Plump and firm, no wrinkles or discoloration. They should also be fairly dry and attached to the stem.At home, you can store the grapes in their original container and refrigerate for up to a week. According to the University of Illinois at Urbana-ChampaignWhen ready to eat, pluck the grapes from the stems and place them in a colander under running water.
Grapes are also incorporated into packaged products such as juices and jams. But Geiger says these fruits have significantly less fiber (lost during processing) and more sugar than whole fruits. It is oftenThat said, if you need or want to monitor your sugar intake, choose grape products with no added sugar or consider making your own. ,this grape juice recipe by Alpha Foodie is one way to enjoy the benefits of grape juice without the extra sugar.
how to use grapes
Fresh grapes are delicious on their own, but they work well in other recipes as well. Here are some creative ways to eat fruit.
with a smoothie. Hot Take: Grapes are an underrated smoothie ingredient. bananaWhen pineapple homemade smoothie recipe.
frozen. For a hassle-free frozen treat, pop the grapes in the freezer and enjoy as is.This easy snack requires minimal prep work and can be a lifesaver during the summer months.
for a salad. If the salad needs more crunchiness, add a handful of halved grapes.sliced apple nuts.
As a roast topping. Did you know that you can roast grapes in the oven? The result is sweet, slightly caramelized fruit. *chef’s kiss* Enjoy roasted grapes like you would any other cooked fruit. pizzaof warm autumn salad, or with meat.check out this recipe roasted grapes From A Dash of Megnut.
