Gastrointestinal health. Raisins are a good source of soluble fiber, which aids digestion and reduces stomach issues. Raisins also contain tartaric acid. Research shows this protein may have anti-inflammatory properties, improve intestinal function, and help regulate the balance of bacteria in your gut.
The potassium found in sultanas is supportive of lowering high blood pressure. The low cholesterol and sodium content is suitable for people with other health conditions, including kidney problems, arteriosclerosis and heart disease.
Health Benefits of Sultanas
Sultanas are naturally low-G.I., which means they don't cause a blood sugar spike when eaten. The high fibre content of sultanas means they can promote healthy bowel function. Research shows sultanas could be a useful food in the management of diabetes, obesity and heart disease.
So, raisins are not precisely a low-calorie or low-sugar food, hence “nature's candy.” The implication is that raisins (raisins, sultana, and currants) should be consumed in moderation, preferably with other nutritious foods such as nuts, seeds, or yogurt.
There is an upside to the high sugar content of raisins. It's primarily in the form of fructose, a fruit sugar, making raisins an easily digestible source of quick energy.
Another concern about eating too many raisins is the increase in soluble fiber. Too much fiber may cause gastrointestinal upset, such as cramps, gas, and bloating. Some people may even develop diarrhea.
Dried fruit
This is about 1 heaped tablespoon of raisins, currants or sultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes or 1 handful of dried banana chips. But dried fruit can be high in sugar and can be bad for your teeth. Try to swap dried fruit for fresh fruit, especially between meals.
The typical serving size of raisins should not exceed 40-50 gm. Jagriti Barar lists all the side-effects of eating raisins in excess.
In fact, the nutritional composition is more or less the same in both the variants and are packed with vitamins, minerals, antioxidants and fibers. However, sultanas are often dipped in a sulfur based solution, which may have side effects like stomach cramps, food poisoning etc.
The high-fiber, low-water content of dried fruit can cause digestive issues, including gas and cramping during the night. The culprit is sorbitol, a sweetener found in dried fruits, including raisins and prunes, which can cause stomach bloating and flatulence, especially when eaten in larger quantities. Steer clear!
Dates have been shown to assist with fertility and labor, are the most nutrient-dense of dried fruit options, and have a low GI index (so they don't affect blood sugar levels as intensely). Apricots without sulfites are better than apricots with sulfites and are loaded with vitamin A.
The Turkish raisin showed promising results as anti-inflammatory agent at the gastric level; this variety could be interesting for a possible use in food market, as an ingredient of plant food supplements or as a food with specific gastric anti-inflammatory effect.
SULTANAS – Nutritional Profile
Sultanas are dried, seedless white grapes. They have a golden colour and tend to be plumper and sweeter than other forms of raisin. A 100g portion contains 299 calories, 79g of carbohydrates, 4g of fibre, 59g of sugars (57g of which are monosaccharides) and 3g of protein.
A raisin is a dried white grape, predominantly of the Muscatel variety. A sultana is a small raisin, they are seedless and sweet, and come mainly from Turkey. A current is a dried red grape, originally from Greece.
Raisins are made using green seedless grapes and they are mostly sundried without any additives and preservatives. This retains the concentration of nutrients and makes it a much healthier alternative to sultanas.
When you compare fresh and dried fruit by volume, you'll always find more sugar and calories in the dried fruit. For instance, you can fit about 30 grapes in a single cup, but once they're dehydrated, you can fill a one-cup measuring cup with more than 250 raisins.
This is because most of the weight and volume in fruit is normally made up of water. Drying out will reduce the water which will increase the amount of sugar per hundred grams. Raisins are a prime example. A cup full of raisins contains much more sugar than a cup full of grapes.
Sultanas differ from raisins in three ways. The first is the most obvious, that they are lighter in colour. Secondly, they are produced from only one variety of grape, the Sultana Grape, which is seedless. Thirdly, they are sweeter and less acidic.
Sultanas or raisins (when not chewed properly) can undergo rehydration in a child's body, and come out into the nappy looking more like a full-sized grape. So don't panic - you/daycare didn't miss a grape when chopping them up to have your little one somehow swallow it whole (note - always chop the grapes!)
A: Your daily raisin consumption should be around 30-40 grams which are roughly 8-10 raisins. Eating too many raisins can be bad for digestive health as they can prevent other nutrients from being absorbed. They are also high in sugar and calories and thus too many raisins every day may cause weight gain.
Good choices include oranges, blueberries, apples, avocados, and bananas, but there are many more to choose from. Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids.
It's best to hold off introducing raisins and dried fruit until your child is at least 18 months old. Even then, take care to prepare dried fruit in a way that minimizes the choking risk.