Research shows that raisins could help lower your risk of heart disease by reducing blood pressure and blood sugar. The fiber in raisins lowers your LDL (bad) cholesterol, which reduces strain on your heart.
Damage Your Digestive Health
Although dietary fiber in raisins is excellent for your digestive system, eating many raisins can harm your digestive system. Excessively high fiber uptake may cause poor absorption of nutrients, intestinal blockage, and intestinal gas.
Raisins, sultanas, and currants can help prevent osteoporosis and can keep your bones and joints healthy. They also contain notable amounts of potassium, copper, vitamin B6, and manganese. Raisins, sultanas, and currants also contain a high amount of naturally occurring chemical compounds called phytonutrients.
Raisins, sultanas and currants are highly nutritious. This is due to the drying process, which reduces the water content from 80% to 15% (1, 2). The grapes shrink during this process, leaving a small, nutrient-dense dried fruit.
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.
How Much Should You Eat? The recommended amount of fruit you should eat is 2 serves per day. 1.5 tablespoons of sultanas (30g) count as 1 serve of fruit.
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.
“Raisins are packed with potassium, which is known to lower blood pressure,” Dr. Bays said. “They are also a good source of antioxidant dietary fiber that may favorably alter the biochemistry of blood vessels, causing them to be less stiff, which in turn, may reduce blood pressure.”
Both raisins and dates are packed with nutrition and health benefits and should be included in your regular diet. However, raisins are better due to their higher content of iron, vitamin C, vitamin B2, copper, and potassium.
Another type of antioxidant found in sultanas is oleanolic acid, which has been shown to have hepatoprotective effects, plus anti-inflammatory, antioxidant, and antitumor activities.
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!
Raisins, sultanas and currants have a similar nutrient profile, as all are high in fiber, potassium and antioxidants. On the downside, they are high in sugar and have a lower vitamin C and K content than fresh grapes.
“Sultanas are completely fine as part of a balanced diet.
This accounts for one serve of fruit. “Whereas the common 25g is much bigger and accounts for 2 serves of fruit. Most dried fruit doesn't have added sugar and we all know that fruit is 'natural'.”
Sultanas contain natural sugars for energy, concentrated dietary fibre, essential minerals and health promoting polyphenol antioxidants.
A 30g portion of dried fruit, such as currants, dates, sultanas and figs, counts as 1 of your 5 A Day, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth. Fruit and vegetables in convenience foods, such as ready meals and shop-bought pasta sauces, soups and puddings.
Natural Aids in Thinning Blood
Meanwhile there are fruits that can aid in blood thinning. These include blueberries, cherries, cranberries, grapes, oranges, prunes, raisins, strawberries and tangerines.
Among dried fruits, apricots lead the way in beta-carotene, an antioxidant linked to improved brain functioning and a lower risk of developing type 2 diabetes.
Other than adding sweetness and texture to different food items, raisins are also dubbed to be rich in various nutrients like vitamin C, iron, calcium etc. They are also considered to be store-house of natural sugar, hence can replace the common sugar in various morning meals, making the dish healthier.
They are a rich source of many vitamins and minerals that are essential for the human body. Raisins are extremely nutritious and provide our body with antioxidants that fight disease-causing bacteria and strengthen our immune system.
“Dried fruits also have heart healthy properties as sultanas and raisins contain resveratrol, which is a polyphenol antioxidant thought to be associated with good heart health,” said Hobson. “Their soluble fibre content also helps to lower cholesterol by binding in the gut,” he added.
Heart Health
Research shows that raisins can lower your risk of heart disease by reducing blood pressure and blood sugar. The fiber in raisins works to lower your LDL (bad) cholesterol, which reduces strain on your heart. Raisins are also a good source of potassium.
Raisins are also a good potassium source due to their low sodium content, helping to relax the blood vessels. Elders who consume raisins regularly have more chances to have good cholesterol and decrease bad cholesterol. It prevents the formation of blood clots, thereby improving the health of your heart.
The typical serving size of raisins should not exceed 40-50 gm. Jagriti Barar lists all the side-effects of eating raisins in excess. Raisins are rich in fiber and they can help you improve your digestive health.
The high iron and copper content of the sultana is necessary for the formation of red blood cells. Sultanas also help to correct any iron deficiency (anaemia) and promote blood clotting during wound healing.
The best way to keep raisins from drying out and clumping is to put them in an airtight container or a large, plastic, sealable bag. Once opened, if you don't plan to use the raisins within a couple of months, you may want to store them in the refrigerator in order to give them a longer shelf life.