Diabetes is a major concern, affecting thousands of lives across the globe. According to a report by the International Diabetes Federation (IDF), around 537 million adults are living with diabetes and the number is predicted to rise to 643 million by 2030. It is a lifestyle disease and occurs when the pancreas fails to produce insulin or when the body doesn’t make good use of the produced insulin. This creates an imbalance in your blood sugar level, leading to diabetes. According to nutritionist and Macrobiotic Health Coach Shilpa Arora, “Diabetes is a chronic issue, meaning, it can’t be cured completely. Instead, one needs to keep a check on their blood sugar level it manages the disease”. And this is where food has a major role to play.
It is rightly said, ‘You are what you eat’. You will find a range of foods around that are either considered good or bad for people suffering from diabetes. In general, experts advise avoiding foods that are high on calories or sweet in nature. But one food that calls for debate is grapes. This juicy, bite-sized fruit makes the perfect option to curb your sweet cravings. But the question here is, can a person suffering from diabetes eat these sweet grapes? Let’s find out.
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Grapes Nutrition: Why You Should Add Grapes To Your Diet?
Be it green, red or black, grapes are utterly delicious. They make for a perfect snack to munch during those untimely hunger pangs and are super healthy too. Grapes contain antioxidants, vitamin C, potassium and several essential nutrients and are often deemed to be a superfood. Here are some major benefits of grapes.
5 Major Health Benefits Of Grapes:
1. Help flush out toxins:
Grapes are a storehouse of antioxidants and vitamin C. As per USDA, 100 grams of grapes have 3.6 mg of vitamin C. These factors help us detox and improve the blood flow in the body.
2. Prevent inflammation:
Due to their high antioxidant content, grapes are considered great to fight inflammation and oxidative stress in the body. According to a study by Texas Woman’s University, alongside inflammation, grapes may also help relieve knee and joint pains.
3. Prevent dehydration:
According to USDA data, 100-gram grapes contain 196mg of potassium. The high potassium content and low quantum of sodium grapes help the body maintain its water balance, further preventing dehydration.
4. Good for eyes:
The anti-inflammatory properties in grapes help prevent the retinas from any kind of damage. The book ‘Healing Foods’ by DK publishing house states that grapes (especially black grapes) contain two compounds called lutein and zeaxanthin, which are carotenoids, known to help in maintaining good eye health.
5. Boost immune health:
As mentioned earlier grapes contain a good amount of nutrients, which work together to nourish us from within. A study published in the journal – Molecular Nutrition and Food Research – revealed that resveratrol in grapes (especially red grapes) may work with vitamin D to boost the body’s immunity system.
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Can Grapes Maintain the Body’s Blood Sugar Levels?
As mentioned earlier, grapes are a storehouse of potassium, a nutrient that helps manage blood sugar levels in the body by balancing out the negative effects of salt. Besides, grapes contain catechins and polyphenols that are known to regulate blood flow by flushing out toxins from the body. This further helps the body to produce insulin and use it.
Are Grapes Good For People With Diabetes?
The answer is Yes! Grapes have a low glycaemic index, making them a perfect fruit for diabetics to curb their sweet cravings, without affecting their health. According to a study published in the Journal of Nutrition, grapes, along with some other fruits, contain numerous polyphenols, including the stilbene resveratrol, the flavanol quercetin, catechins, and anthocyanins that have shown potential for reducing hyperglycemia, improving beta-cell function, and protecting against beta-cell loss. “Therefore, with a low mean GI (glycaemic index) and GL (glycemic load), grapes may provide health benefits to type 2 diabetics, the study finds.
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How Many Grapes A Person Should Eat Per Day?
Nothing in excess is good for health and it’s no different for grapes. If taken in excess quantity, grapes may lead to several stomach-related issues including irregular bowel movement and diarrhoea. Now this brings the question, what is the ideal quantity of grapes one can eat in a day? According to a study published in the journal, a person should eat not more than 2 cups of grapes in one day. However, the amount may vary from person to person as per their weight, metabolic condition, health factors and more. Hence, it is always advised to consult a doctor before including or excluding any food from your diet.
Eat healthy and stay fit!
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.