9 HEALTH BENEFITS OF EATING RAISINS REGULARLY, ACCORDING TO A DIETITIAN

Medically reviewed by Melissa Nieves, LND

Raisins are dehydrated grapes and come in two varieties: black (from red grapes) and golden (from green grapes). They are sweet—though they don’t contain any added sugar—and chewy. 

Raisins are packed with minerals and antioxidants, contributing to many health benefits. There are many ways to enjoy raisins, including on their own, blended into foods, baked in baked goods, as a topping, or even as a mild sweetener in savory recipes. 

Health Benefits of Raisins

Raisins are more than just a sweet and convenient snack; they offer many health benefits. Packed with essential nutrients like antioxidants, fiber, and minerals, they may boost heart health, support digestion, and help maintain blood sugar levels. Incorporating raisins into your diet can be a simple yet effective way to enhance your overall well-being.

1. They're Nutritious

Raisins offer carbohydrates to support your energy needs and are packed with minerals and antioxidants that help your body function optimally and support overall health. 

• Calories and macronutrients: A quarter-cup serving of raisins (packed) contains 125 calories, 32 grams (g) of carbohydrates, 2 g of fiber, and 1 g of protein. In comparison, 1 cup of grapes contains 105 calories, 1g of protein, 27g of carbohydrates, and only 1.3g of fiber. Because of the water content, you can eat a larger volume of grapes for fewer calories and carbohydrates. Raisins do not contain any fat or cholesterol.  
• Vitamins and minerals: While raisins contain small amounts of vitamin B-6 and vitamin C, they are a much better source of minerals than vitamins. A quarter-cup serving of raisins contains 340 milligrams (mg) of potassium (10% of the Adequate intake (AI) for potassium), 1 mg of iron (6% of the Recommended Dietary Allowance (RDA)), 25 mg of calcium (2.5% of the RDA), and 12 mg of magnesium (2.5% of the RDA). 
• Antioxidants: Raisins are one of the best sources of phenols, an antioxidant known to protect against various diseases ranging from cancer, inflammatory bowel disease, and diabetes to Alzheimer's Disease and Rheumatoid arthritis. They also contain resveratrol, quercetin, and flavonols, all of which may have cardioprotective effects.
• Fiber: Raisins are a good source of fiber, with 2g per quarter-cup serving, which contributes approximately 8% of the recommended daily intake of fiber. Fiber plays a vital role in digestive health and can help moderate blood sugar levels, essential when consuming high-carbohydrate foods. Fiber also supports satiety, which may play a role in weight management.

2. They Are Heart Healthy

Regular raisin consumption is associated with a lower risk of heart disease. This may be related to raisins' nutrient content, specifically potassium, fiber, and phenolic compounds. 

• Blood Pressure: Studies have shown that raisins can lower blood pressure. This is likely due to their potassium content, which is vital in reducing blood pressure, and the antioxidants in raisins.
• Cholesterol: Raisin consumption is associated with lower cholesterol, possibly due to the fiber content. Dietary fiber helps to lower cholesterol by binding to the cholesterol particles in the small intestine, which prevents cholesterol from entering the bloodstream. The phenols, resveratrol, and other antioxidants found in raisins have also been shown to lower cholesterol and possibly prevent heart disease.  
• Blood glucose: Raisins are a low-glycemic-index food and have been shown to positively affect blood sugar management, which is essential in lowering cardiovascular disease risk.
• Overall cardiovascular health: Studies have shown that raisins may reduce total cardiovascular disease risk. This is likely due to the combined effects of the above factors.  

Incorporating raisins into your diet may help lower metabolic markers such as blood pressure, cholesterol, and blood glucose and lower your overall risk for heart disease.

3. They May Benefit Digestive Health

Raisins have been shown to support digestive health. This is likely due to their presence of dietary fiber, specifically fructooligosaccharides (FOS). 

• Encourage regular bowel movements: Raisins are a good source of dietary fiber, with 2g per quarter-cup serving. Fiber supports overall digestive health, reduces the risk of colon cancer, and supports regular bowel movements. Studies have shown that raisins can reduce bowel transit time while increasing stool bulk, supporting regular bowel movements, and alleviating constipation.
• Support a healthy gut microbiome: Raisins contain a prebiotic fiber called FOS. Prebiotics support healthy gut microbiota, and one study found that adding raisins to participants' diets increased two types of beneficial bacteria. Another study found that while raisins didn’t impact the overall microbiome of healthy adults, they did positively impact certain species of bacteria in the gut.
• Lower colon cancer risk: One study among healthy adults showed that eating two servings of raisins per day led to lower levels of fecal bile acid, which may indicate a lower risk for colon cancer. However, more research is needed among a larger population to confirm results. 

Raisins have the potential to positively impact digestion and overall digestive health. 

4. They May Support Bone Health

Raisins contain three essential nutrients for bone health: calcium, magnesium, and boron. These nutrients support both bone growth and maintaining bone mineral density.

• Support bone growth and maintenance: Boron is a trace mineral essential for bone growth and maintenance, and raisins are one of the best food sources of boron. Raisins contain 0.95mg of boron per 1.5 ounces. While there isn’t an established adequate boron intake, studies suggest that consuming 3mg per day may positively impact bone health.
• Support bone mineral density: The magnesium and calcium in raisins support bone formation and maintain bone mineral density.
• Reduce the risk of osteoporosis: Consuming adequate amounts of calcium and magnesium through food can reduce the risk of osteoporosis and fractures in older adults. One serving of raisins contains 2.5% of the RDA for both magnesium and calcium.

The nutrients in raisins can help you maintain strong bones and reduce the risk of bone loss as you age. It's important to note that raisins alone are insufficient to meet your calcium and magnesium needs. 

5. They May Boost Skin Health

The antioxidants in raisins may support skin health in the following ways:

• Collagen production: Raisins are rich in polyphenols, which may stimulate collagen production. Collagen is essential for skin elasticity, hydration, and skin structure.
• Reduce inflammation: Polyphenols also provide anti-inflammatory benefits, which can reduce skin inflammation. Black raisins also contain resveratrol, commonly used in dermatology products for its antioxidant and anti-inflammatory properties.
• Protect against ultraviolet (UV) ray damage: One small recent study showed that grapes may even protect against ultraviolet ray damage, potentially playing a role in anti-aging and prevention of skin disease. However, more research is needed to confirm these benefits and determine if the same benefits are seen in raisins.

6. They Provide an Energy Boost

Raisins are an excellent source of carbohydrates, which are your body’s primary energy source. They can provide a quick energy boost with 31 grams of carbohydrates per quarter-cup serving. Many endurance athletes use raisins for energy during exercise, and they have been shown to be a good whole-food alternative to engineered sports products. 

7. They May Support Immune Health

Raisins aren’t typically are not top of mind when supporting the immune system. However, their resveratrol content and other antioxidants may contribute to immune health. Resveratrol may benefit the immune system and help ward off disease.

8. They May Benefit Weight Management

Although raisins are more calorically dense than grapes, raisins appear to contribute positively to weight management.

• Lower body mass index (BMI): Observational data suggests that raisin eaters have a lower BMI than non-raisin eaters.
• Support appetite management: Raisins also appear to lower appetite—likely due to the fiber content—and can play a role in weight management.

While raisins can be part of a diet that supports weight management, portion sizes must be considered to avoid excess calorie consumption.

9. They May Help Anemia

Raisins contain 1 mg of iron per quarter cup, which is 6% of the RDA. Because of this, raisins can help you meet your iron needs and may play a role in preventing or treating iron deficiency anemia.

One recent small study tested using raisins and a sweetener in Southeast Asia known as jaggery in treating iron deficiency anemia among female medical students. Combining these ingredients led to an improvement in hemoglobin levels (a measurement of a protein in the blood that carries oxygen throughout the body), whose low levels can indicate anemia. More research is needed to understand how raisins could be used to treat anemia among a wider population.

Ways to Incorporate Raisins in Your Diet

Raisins are a versatile dried fruit that can be added to both sweet and savory dishes—or enjoyed on their own. 

Snack Ideas

• Make your own trail mix with raisins, nuts, seeds, popcorn, and other dried fruit.
• Incorporate them in homemade energy balls with oats, nut or seed butter, and honey. 
• Add raisins to your yogurt, oatmeal, or bowl of cereal for a satisfying breakfast or snack.  
• Use as a natural sweetener in smoothies and baked goods.
• Make ants on a log with celery, peanut butter, and raisins, or sprinkle on an apple with nut or seed butter.

Cooking and Baking

• Add raisins to your muffins, quickbreads, or cookies for a slightly sweet, nutritious blend. 
• Top salads with raisins for a sweet and tangy twist. 
• Sprinkle on top of pancakes instead of syrup
• Incorporate into grain dishes like rice pilaf or a quinoa salad. 
• Cook into savory baked chicken dishes for a slightly sweet sauce 
• Use in a coleslaw for a natural sweetener
• Blend into a sauce to drizzle on the chicken, or bake with the sauce for a sweet and savory combo. 

Portion Control Tips

• Recommended serving size: The standard serving size is 2 ounces (40 g), which contains around 120 calories. However, this can vary according to an individual's size and calorie needs.
• Choose plain raisins: Raisins coated in chocolate, yogurt, or other flavorings contain significantly more calories and sugar than plain raisins.
• Combine with other foods: To get the health benefits of raisins without excess calories, it can be helpful to incorporate raisins into recipes or pair them with other foods, such as the ideas suggested above. Pairing carbohydrates, the primary macronutrient found in raisins, with protein sources can support balanced blood sugar and provide a more satisfying meal or snack.  
• Serve yourself in a bowl or choose individually portioned packs: If you are eating raisins alone, serve them in a bowl or on a plate to be mindful of your portion size. Individual packs of raisins can be helpful for a quick on-the-go snack. 

There are dozens of ways to incorporate raisins into your diet and reap all of their health benefits. Choose some of the above ideas, or don’t be afraid to get creative with new ideas. 

Potential Drawbacks of Raisins

While raisins offer many health benefits, it's essential to be aware of the following as you consider incorporating raisins into your diet. 

• Allergies: Although an allergy to raisins and grapes is not common, it is possible to be allergic to both. 
• Sugar content: Raisins are a concentrated source of sugar, especially compared to fresh fruit with a higher water content. However, they are considered a low to moderate glycemic index food and may play a role in managing blood sugar. Some studies show that raisins may lower an essential measure of blood glucose known as HbA1c, while others have shown that they don't positively or negatively impact HbA1c. While it is recommended that people with diabetes and pre-diabetes monitor sugar intake, raisins do contain fiber, which can lower the impact that they will have on blood glucose. Pair raisins with protein to keep blood glucose in check. 
• Caloric density: Raisins (and other dried fruit) are relatively calorically dense compared to fresh fruit. This is because fresh fruit contains a significant amount of water, and you can eat a much larger volume of fresh fruit for the same calories as dried. For example, a quarter cup of raisins has 120 calories, whereas 1 cup of grapes has 105 calories. Keep portions in mind and support satiety by pairing raisins with protein or fiber-rich foods like Greek yogurt or popcorn.
• Dental health concerns: Raisins can be sticky and are a concentrated source of sugar, both of which may play a role in dental caries. However, raisins don't make your mouth more acidic, which is one component in promoting cavities. They also contain antioxidants and antimicrobial compounds that may inhibit the growth of oral bacteria. In addition, studies have shown that raisins don't remain on your teeth for too long and don't appear to contribute significantly to cavities. If you find they stick to your teeth for an extended period, you may want to brush them after eating raisins. 
• Nutrient absorption: Grapes and raisins contain tannins, sometimes called "anti-nutrients" because they can inhibit iron absorption. One study from 2006 showed that the bioavailability of iron in raisins is low. Non-heme iron, the kind of iron found in raisins, is absorbed by humans at a much lower rate than heme iron, the type found in animal foods. More research is needed to understand the relationship between tannins and the absorption of other nutrients in raisins.

Summary

Raisins are an incredibly nutritious dried fruit that offer various potential health benefits. Research shows they may positively impact heart, digestive, skin, bone, and immune health. They may also reduce the risk of anemia and can support blood sugar management. 

Raisins are calorically more dense than fresh fruit, so keep portion sizes in mind and consider pairing them with other protein-rich and lower-calorie foods to avoid excessive calorie intake. Raisins are generally considered safe for most people, but people with diabetes may need to limit portion sizes due to the high carbohydrate and sugar content.

Read the original article on Verywell Health

2025-01-15T18:37:13Z