Diabetic patients are always cautious of fruits. They believe that natural sugar in fruits may spike their glucose levels rise inconsistently. For this reason, they require to select the foods safe for their blood glucose levels. Diabetics must have foods (and fruits) containing a low GI value. Grapes is one such fruit dense in polyphenols. The research proposes that regular intake of grapes can decrease metabolic syndrome. This is possible only due to the strong antioxidant and anti-inflammatory properties of grapes. Read this article to know about “Are Grapes Good for Diabetics?”
Grapes contain a low GI value in the range between 43 to 53. Yet, having a low GI is not essentially similar as having blood glucose benefits. Intake of grapes in any type, may it be whole fruit, juice, or extract delivers a great blood sugar control. This is because of the astonishing phytonutrients present in them. Also, grapes deliver a better insulin control as well as enhances insulin sensitivity. Grapes in all types i.e., green, red, or blue-purple are good for people with diabetes. Even its seed extract prevents metabolic syndrome. Also, it is found to improve the gut health.
Can Diabetics Eat Grapes?
To have good control of the spiking blood sugars, it is advisable to monitor it regularly. Few food items aid in keeping the glucose levels down, like few fruits. Type 2 diabetes occurs when an individual’s pancreas fails to form enough of insulin. This brings about a rise in blood glucose levels. Also, enhances the risk of cardiovascular problems like stroke if glucose levels are overlooked or not tested periodically. Even though the heart is uplifting, certain diet changes are a must to keep the glucose levels in check. Dietitians say that if diabetics add this famous fruit in their meals, then they can attain good glucose control.
- As per a study, a common belief exists among diabetics that they must not have grapes as it comprises sugar. It has been established that the fruit comprises sugar, which enhances an individual’s blood sugar.
- Ingredients present in grapes decrease the levels of blood sugars. In a study, it was found that people who consumed 20 grams of grape extract daily had less blood glucose than the placebo group.
- Another study found that resveratrol is an ingredient present in grape skins. It helps in increasing insulin sensitivity. In turn, improves the processing of sugars in the body and lowers sugar levels. Resveratrol helps in increasing the number of glucose receptors on cell membranes. Thus, exerts a favourable effect on glucose levels.
If a diabetic patient eats grapes often, he or she would never be a target of diabetes. As the fruit comprises constituents that protect the body from rising sugars. Grapes are known to control the glucose levels in a person’s body. The point is, to consume grapes regularly and in these people, the diabetes risk is much less. Diabetic patients must add in fruits with vitamins, minerals and fibre to their diet.
Grapes are among the safe and healthy fruits for people with diabetes. They are a treat to any person’s mouth plus an overabundance of nutrition to one’s body.
Nutritional Information of Grapes
Below is the nutrient facts of one cup of red or green grapes:
- 100 calories
- 27 g of carbs
- 1 g of protein
- 1 g of fiber
- 0 g of fat
- 288 mg of potassium
- 3 mg of sodium
The suggested serving size for this fruit is 17. Below is the breakdown for grapes serving size:
- 57 calories
- 15 g of carbs
- 0 g of fat
- 0.6 g of protein
- 1 g of fiber
- 159 mg of potassium
- 1.7 mg of sodium
Grapes ½ cup provides 50 calories to a person. The fruit is naturally sweet and does not comprise any sugar. People with diabetes may have fruits like grapes that are naturally sweet. They can have them without any risk. Red grapes contain fiber, also a diverse kind of carb is present. This does not enhance the blood sugars. Grape contains glucose which gets absorbed by the body during a chemical process.
Hence, after consuming grapes a person instantly feels active. Having grapes on an empty stomach in the morning is even more valuable for diabetics. In addition to diabetes, the heart becomes healthy by having grapes. And, also people can prevent the problem of blood pressure. Blood pressure and cardiac problems in diabetes might prove very risky.
Grapes Benefits for People with Diabetes
The high fibre content of grapes makes the fruit a good fruit alternative for people with diabetes. Fibre aids in maintaining overall health as it does not get absorbed by the body. In its place, it passes via the intestine and stomach. For people with diabetes, fibre helps to:
- get rid of the bad cholesterol
- normalize the bowel movements
- delays the amount of sugar entering the body.
In addition, grape fibre assists in obesity-associated diabetes. Grapes help in providing a feeling of fullness as it is a low-calorie, energy-rich food.
Grapes pack several vital vitamins and minerals. Nutrients in grapes are:
- vitamins B6, B2, C, K
Vitamin K helps in blood clotting. And, vitamin C contains powerful antioxidants.
Also Read: Can Diabetics Eat Sweet Potatoes?
Antioxidants are essential compounds that offer defence against free radical damage responsible for oxidative stress. The Antioxidants in grapes are present in their external skin and seeds. Grapes contain antioxidants like:
- vitamin C
Based upon the form of grape, the fruit contains diverse antioxidants. These compounds offer rich colour and health benefits to the fruit.
Reduces Blood Glucose
Resveratrol controls the way a person’s body handles glucose following a meal. Grapes consist of this chemical compound, resveratrol. Because of this, diabetics can better manage their glucose levels.
In a study, it was found that males who had 20 grams of grape extract daily had reduced glucose levels than who did not. The goal of glycemic index is to identify the extent to which carbs can increase blood sugar. Fructose is the sugar present in grapes.
1 cup of grapes consists of 23 grams of fructose (fruit sugar). Even if the value seems high, one serving of grapes has GI value of 25. This is low GI value when compared to other fruits. Grapes might be valuable for diabetes individuals as they rank very low on the GI. Grapes in limits may offer considerable health benefits for people with high blood sugars.
Also Read: Is Banana Good For Diabetes?
Grapes packs chemical compounds (anti-inflammatory in nature). These are anthocyanins. They help to reduce the amount of inflammation in a person’s body.
Control Blood Pressure
Grapes comprise about 151 grams of potassium. And, this mineral is a key factor for controlling a person’s blood pressure. Potassium from grapes helps in reducing blood pressure in the heart vessels. Also, it helps in defending against cardiac ailments and stroke.
The polyphenols present in grapes helps in regulating the levels of cholesterol. One study found that having 3 cups of red grapes reduces the bad and total cholesterol levels in many diabetics. Thus, it is important to discuss with a doctor to generate a meal plan appropriate for the person.
Other Grapes Benefits
- Grapes work as a digestive aid and work great for the eyes.
- Antioxidants in grapes lower inflammation pack anti-ageing activities, and improve brain working.
- Polyphenols present in grapes decrease cholesterol, defensive against hypertension, as well as dyslipidemia.
- Saponins in grapes support great cardiovascular health.
- The quercetin in grapes guards against Alzheimer’s disease.
Grapes contain vitamins like C and K and other phytochemicals. All these nutrients protect a person from chronic ailments. Diabetic patients can add grapes into their meal plans. The low GI of grapes does not cause an increase in glucose levels. Thus, grapes packs various astonishing health benefits for people with diabetes.
Are There Any Risks on the Over-intake of Grapes for Diabetics?
Too much consumption of grapes might cause diarrhoea and stomach ache. Hence, it is vital to wash them carefully to take away pesticide content from the grape skins.
Also Read: Is Papaya Good for Diabetes?
Ways to Enjoy Grapes
Grapes are a lovely delight. People enjoy them in some different ways as well, these are:
- Freeze grapes. This makes a fast snack option. People can slice the fruit and include it into a glass of sparkling water.
- Chill grapes and include them in pasta salad, chicken, or any seafood.
- Put some grapes into a blender while making a smoothie.
- People can also have some grapes with their favourite cheese. This offers a healthy blend of carbohydrates and protein.
Diabetics must be mindful of their fruit consumption. However, fruit is a healthy and essential part of a meal plan for diabetes management. Portion control is very vital while having any fruit. Grapes are adored, nourishing fruits and are safe for diabetics. People can eat them and add them to their diabetic diets as they do not harm or spike glucose levels.
Consuming grapes help to reduce the susceptibility to developing type 2 diabetes. Grapes are a good snack option and also filling due to their fibre content. Overall, discussing with a doctor or a dietitian may aid a person in forming an eating plan like fruit to meet their particular needs.
Which one is healthy: red grapes or green grapes?
The anthocyanin content in the red grapes red is what makes it healthier over green. It is basically a mutant variety of green grapes. Anthocyanin offers red and purple colors to the fruit. Also, the phytonutrient helps in preventing cancer, obesity, heart diseases apart from diabetes.
How many grapes can a person consume daily?
Grapes are an ideal inclusion into 1.5 to 2 cups of suggested daily fruit consumption.
Are green grapes good for diabetics?
Grapes may be helpful for diabetics as they rank low on the GI scale. Grapes in moderate amounts help in offering great benefits for people with diabetes.
Which grapes contains less sugar?
Black grapes contain 82% water. And, this makes them low-calories food in spite of being rich in natural sugars.
Last Updated on by Dr. Damanjit Duggal
The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.