Red grapes tick several significant boxes as part of a weight management plan. They’re mostly water, more than 80%, in fact. Their glycemic index is low, which means the fruit helps balance sugar levels and is less likely to cause cravings and hunger spikes. And as a volumetric option – low-calorie food that makes you feel full – absolute chef’s kiss!
Beyond their benefits as a weight management option, red grapes can help improve several health conditions, ranging from serious to uncomfortable, studies show.
Many health studies have investigated the nutrients in red grapes and identified ways those properties mitigate the causes or effects of certain diseases. While they refrain from stating definitive proof of grapes’ effects, the researchers list correlations between consuming grapes and red wine, as well as improved health outcomes. They all indicate a need for additional study.
Whether correlation or causation, a diet rich in fruits and vegetables remains essential in achieving and maintaining good health. And numerous medical institutions, including the Cleveland Clinic and UCLA Health explain why grapes should be part of a healthy diet.
Although research and medical studies have found correlations between red grape consumption and improved health conditions, the fruit contains specific minerals and vitamins that may not be safe for individuals with certain health conditions or those using specific medications. It is important to consult with a physician before adding grapes to your diet.
The results of studies show that red grapes could improve eye health, help relieve constipation, lower cholesterol and decrease blood pressure. Here’s how and why.
Eye Health
A study measured levels of two factors that contribute to eye disease. Those factors are oxidative stress and advanced glycation end products (AGEs). The former condition refers to the eye’s ability to neutralize types of oxygen, and the latter refers to damage to veins and diminished cellular function in the eye,
Grapes are a rich source of natural antioxidants, and these antioxidants can help curtail the formation of AGEs and decrease oxidative stress. After four months, the grape eaters in the group experienced an increase in antioxidant capacity, and non-grape eaters had an increase in AGEs, according to the findings of the study.
Constipation
Grapes serve as a natural laxative because of their high water content and fiber. Water softens stool, and fiber adds weighty bulk to stools to help them move along.
Cholesterol
Grapes contain resveratrol, a plant-based compound that helps fight inflammation and possesses antioxidant properties. Studies have shown that resveratrol can lower cholesterol levels. The American Heart Association reports that grape consumption has been linked to lower cholesterol levels.
In a study of people with high cholesterol, those who ate three cups of red grapes a day for eight weeks had lower total cholesterol and LDL “bad” cholesterol.
Blood Pressure and Diabetes
A report published by the National Institute of Health stated that the effect of grapes and grape products on lowering cholesterol was inconclusive. Still, it cited benefits in mitigating high blood pressure and diabetes.
Test subjects who received grape supplements for two weeks to six months experienced a decrease in blood pressure. In nine separate clinical trials involving individuals with Type 2 diabetes, resveratrol, a compound found in grapes, reduced fasting glucose levels and improved insulin sensitivity.
Cancer
The National Institute of Health published a summary of studies that detailed beneficial nutrients in grapes and their effects. That compilation stated, “Grape and its bioactive compounds, such as proanthocyanidins, have shown anticancer activity against various cancers, such as liver, bladder, prostate and cervical cancers.”
Specifically, the report highlighted the fruit’s ability to arrest tumor development in mice injected with a particular type of cancer and shrink tumors. “…A diet supplement with mixed powder of grape seed and grape skin prevented tumor development of 47% of mice” with a specific carcinoma and “decreased the tumor volume and weight in mice with cancer by 93.9% and 86.3%, respectively.”
While research and medical studies have found correlations between grape consumption and improved health conditions, the fruit has specific minerals and vitamins that might not be safe for people with specific health conditions or using certain medications. It is important to consult with a physician before adding grapes to your diet.
