Are Grapes Good For People With Diabetes
Nutrition

Grapes - Good or Bad For Diabetes

Grapes are fruits that grow in bunches. They come under the berries category. They are available in various colours from pale green, red, yellow, purple to black. There are around 1000 varieties of grapes, of which some are edible are some are used in winemaking. The edible varieties widely eaten are Flame seedless, Thompson seedless, Concord, Moon Drop, Ruby seedless, Cotton Candy. 

Diabetes is a health issue caused by high blood sugar levels. Millions of people around the world are affected by this. However, it is not a fatal disease, but it is essential for people with diabetes to maintain their blood sugar levels. There is a misconception about fruits and diabetes - that fruit can harm people with diabetes. People with diabetes can enjoy fruits by following some precautions. Thus, if fruits can be consumed by people with diabetes, are grapes good for diabetes? Can people with diabetes eat grapes? What are the health benefits of grapes for diabetes? Let’s find out in this article.

Are Grapes Good for people with Diabetes?

People with diabetes can eat fruits with a low glycemic index. This prevents their blood sugars from surging. Grapes have a low glycemic index. Also, they are a rich source of resveratrol, quercetin, and other compounds that reduce blood sugar. 

Thus, eating fruits like grapes will help reduce the risk of high blood sugar. However, other fruits with high GI should be eaten with care. 

People with diabetes must eat grapes as a snack and in moderation. 

Fruit juices do not have fibre, so they must be avoided. People with diabetes must eat raw fruits since they provide more nutrients and fibre. Processed fruits have the danger of added sugars.

If you are eating the dried form of grapes, that is, raisins, you must eat them with care since they have more carbohydrates than grapes. Thus, if we have diabetes, then we can clearly say from the above explanation that it is safe to eat grapes. 

Nutritional Profile

Here is the nutritional profile for 1 cup of grapes. 

Nutritional Profile
Calories 100g
Carbohydrates 27g
Protein 1g
Fiber 1g
Fat 0g
Potassium 288 mg
Sodium 3mg

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Health Benefits of Grapes

1. Fibre Rich

Being rich in fibre content, grapes are suitable for people with diabetes. Fibres help slow down the rate of absorption of sugars in the body, help solve the problem of indigestion, help reduce weight, and help people with diabetes overcome their hunger by giving them the feeling of fullness.

2. Prevents oxidative stress

Grapes are a good source of antioxidants that help prevent people with diabetes from oxidative stress, which is caused due to free radical damage. Different types of grapes have different antioxidants. The antioxidants in grapes are resveratrol, anthocyanins, vitamin C, beta-carotene, and many more.

3. Anthocyanins

Grapes are rich in anthocyanins. These anthocyanins have anti-inflammatory properties. Thus, they are useful for people with diabetes since they often suffer from internal inflammation.

4. Helps in controlling blood pressure

Grapes are considered to be a good source of potassium. Potassium has the characteristics that help it to regulate blood pressure. It is recommended for people with diabetes to include 6% potassium in their daily diet.  

5. Resveratrol

Grapes contain resveratrol, a chemical compound that regulates the body’s sugar after a meal. Thus, grapes can help in managing blood sugar levels.

6. Reduce cholesterol

Polyphenol is a chemical compound found in grapes. This compound helps to control the cholesterol level in the body.

Black grapes are good for diabetes since they contain the compound Pterostilbene which helps to keep blood sugar levels in check.

Other health benefits of grapes

Besides the benefits mentioned, here are some more benefits you can get from eating grapes. 

  1. Grapes can help maintain or improve the health of the eyes. 
  2. They are a great digestive aid and help keep the system regulated. 
  3. Antioxidants in grapes lower inflammation, pack anti-aging activities and improve brain working. 
  4. Saponins in grapes help improve cardiovascular health. 
  5. The quercetin found in grapes helps prevent Alzheimer’s disease. 

Grapes of which color are best for diabetes?

The red grapes are considered better for your health than green grapes due to the presence of anthocyanins. This phytonutrient has been helpful in preventing cancer, obesity, heart diseases, and diabetes as well. Resveratrol is found in red grapes and has been proven to assist in lowering blood pressure in those with hypertension.

How Many Grapes Can People with Diabetes Have?

There is no one particular answer to this question. The consumption of grapes in diabetes depends on the meals and your intake throughout the day. If you wish to measure your intake, it is helpful to know that 17 grapes contain 15 grams of carbohydrates. They are especially balanced and do not affect the blood sugar much when combined with high fat, high protein, or low carb food. You can add them to your salad, muesli, and other snacks to add the sweetness factor. 

What are the risks of the Over-intake of Grapes for Diabetics?

The over-intake of grapes can cause diarrhea and stomach ache. It can cause acidity, headaches, and vomiting. The salicylic acid in grapes can cause irritation in the stomach. The pesticides on the skin of grapes can prove harmful to the health as well. Although, diabetics can eat grapes, it is best to consume them in moderation.

Healthy Ways to Consume Grapes

We now know that black grapes are good for diabetes. Now let's see how we can consume grapes in a healthy manner-

  1. Smoothie- You can add grapes to your smoothie to give it a tangy taste. It will help increase the fibre content of your smoothie, thus ultimately helping people with diabetes maintain their sugar levels.
  2. Chicken or tuna salad sandwiches- You can add sliced grapes to your chicken or tuna salad sandwiches. These will help to add plant-based nutrients to your sandwiches. If you use whole wheat bread, it will help add extra fibre to your food.
  3. In a glass of water- Slice the grapes into small pieces and add them to the glass of sparkling water. This makes your water good to taste. 
  4. Eat with cheese- If you eat cheese regularly, then eat grapes with the cheese. This will be a mixture of healthy carbs and protein together.
  5. Oatmeal- Add the seasoning of grapes to your oatmeal if you eat oatmeal as a morning breakfast. They will act as natural sweeteners.
  6. Pasta Salad- If you have made a pasta salad, then add grapes on top. This will give your pasta a tangy and sweet taste. 
  7. Savoury salad- Add red or green grapes to your savoury salad.

Bottomline

Thus, we have got the answer to the question, ‘Are grapes good for diabetes?' They are one of the best fruits for diabetes. They are of various types, each having different antioxidants. Eating grapes daily can help to reduce blood sugar level and help you lose weight. It is good for people with diabetes to eat grapes raw since they have no added sugars and are risk-free. Grapes can be eaten in various ways, as discussed above. Also read about which fruits are good for diabetes.

FAQs

1. Are grapes high in sugar?

Yes, grapes are high in sugar however, they have a low GI, which is the measure of releasing glucose in the blood. SInce the GI is low, they can be consumed in moderation by those with diabetes.

2. Are red grapes good for diabetics?

Yes, red grapes are good for diabetes. They contain fiber, a specific type of carb that does not spike blood sugar, reduce cholesterol, and have anti-inflammatory properties. Anthocyanin helps prevent cancer, obesity, heart diseases, and diabetes as well. 

3. Are Grapes Good for Diabetes?

Yes, grapes are good for diabetes in moderation and if had as a part of a controlled meal plan. They are a good source of carbohydrates and they have a lot of other benefits as well. 

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