Raisins, a popular snack, are often misunderstood as causing obesity, tooth decay, and even raising blood sugar. However, it's not that simple. In this age of information filled with all kinds of rumors and misunderstandings, it is necessary to have an in-depth understanding of the truth about raisins. This study will help us understand the health benefits of raisins and the correct way to eat them more scientifically, so that we can better enjoy its deliciousness in daily life and stay healthy.
- Author: Starfish
Benefits of raisins
Rich in antioxidants and dietary fiber**: Raisins are rich in antioxidants, such as polyphenols, as well as pectin and cellulose in the peel. These ingredients not only help to scavenge free radicals in the body, but also promote digestive health.
Low to medium glycemic index (GI value): Raisins have a GI value between 49-69 and are classified as low to medium GI foods. This means that the consumption of raisins does not quickly cause drastic fluctuations in blood sugar levels, which helps to stabilize blood sugar, especially for diabetics and people who need to control their blood sugar.
Good for cardiovascular health: Raisins are rich in potassium, magnesium and a variety of antioxidants, such as resveratrol, which have a positive effect on cardiovascular health. Moderate consumption of raisins can reduce the risk of high blood pressure and prevent the occurrence of heart disease.
Promotes satiety and weight control: Despite their higher sweetness, raisins are able to provide long-term satiety due to their rich fiber content and water-soluble oligosaccharides, which can help with weight control.
Tooth health: Unlike other sweets, raisins do not directly cause tooth decay. Moderate consumption of raisins, combined with oral hygiene measures, will not cause damage to the teeth, and even has a certain antibacterial effect. Raisins can be consumed in moderation not only to provide a delicious taste but also to bring multiple benefits to our health.
Proper way to eat
Control your portion size: Raisins, while highly nutritious, are also high in sugar and calories. Therefore, eating in moderation is key. In general, 10-15 grams (about twelve or thirteen) of raisins per day is suitable as a snack.
Choose high-quality raisins: When buying raisins, try to choose natural raisins without additives, and avoid candied raisins with additives such as sucrose to avoid increasing calorie and sugar intake.
Serve as an adjunct: In addition to being eaten directly, raisins can also be used as an adjunct in cooking. For example, raisins can be added to cooked porridge or stews to add sweetness and texture while enjoying their nutritional benefits.
Clean and edible: If you buy loose raisins or raisins that do not have the GB label on the packaging, it is recommended to wash them well before eating. Raisins can be soaked in warm water for 3-5 minutes and then rinsed 2-3 times with clean water to remove dust and impurities from the surface.
Pay attention to the preservation method: raisins are susceptible to moisture spoilage, so they should be stored in an airtight container away from moisture or direct sunlight. At the same time, it should be placed in a cool and ventilated place to maintain the quality of its taste and nutrients.
With the right way to consume them, we can better enjoy the delicious taste of raisins and make the most of their rich nutritional value while avoiding possible adverse effects.
Raisins are rich in antioxidants and dietary fiber, which help protect cardiovascular health, control blood sugar, regulate blood pressure and blood lipids, and provide a variety of vitamins and minerals. However, it is important to note that raisins also contain a certain amount of sugar and calories, so eating them in moderation is key.
When choosing raisins, we should give preference to natural raisins without additives, and pay attention to proper preservation and clean ways to eat them. By eating them in a reasonable way, we can enjoy the delicious taste and nutrition brought by raisins while avoiding possible adverse effects and maintaining good health. Let's use raisins as a healthy snack choice in our daily lives to add points to our health!