Are Black Grapes Good for Diabetes?
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Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
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“Angur khatte hain,” or “The grapes are sour,” is a saying we all know. But black grapes are anything but sour, isn’t it? In fact, its juicy sweetness often makes us wonder – are they suitable for people with diabetes? Let’s read on…
What is the Nutritional Value of Black Grapes?
As per the Indian Food Composition Table (IFCT), 2017, a handful of black grapes – 100 grams contains:
| Nutrient | Nutritional Value* (per 100 gm) |
| Energy | 94 kcal |
| Carbohydrate | 20 gm |
| Protein | 1 gm |
| Total Fat | 46 mg |
| Phosphorus | 29 mg |
| Total Fiber | 2 gm |
| Potassium | 237 mg |
| Natural Sugar | 9 gm |
|
*as per IFCT, 2017 |
|
What is the Glycemic Index of Black Grapes?
The Glycemic Index (GI) of black grapes is generally considered to be in the low range, approximately 43 to 53, depending on their variety and ripeness.
Foods with a low GI are digested more slowly, causing a gradual rise in blood sugar levels rather than a sharp spike. This makes black grapes a suitable option for people with diabetes when eaten in moderation.
Whatsapp GroupWhat are the Health Benefits of Black Grapes for Diabetes?
Black grapes are not just a juicy and flavorful fruit; they also come with a range of health benefits that can support diabetes management when consumed in moderation. Let’s explore how black grapes can positively impact blood sugar levels and overall health for people with diabetes:
1. Rich in Antioxidants for Better Insulin Sensitivity
Black grapes are a powerhouse of antioxidants like resveratrol and flavonoids. Resveratrol, in particular, has been studied for its ability to improve insulin sensitivity, which helps your body use insulin more effectively. This can lead to better blood sugar control over time.
2. Supports Heart Health
Diabetes increases the risk of heart problems, but black grapes can help mitigate this. Their high levels of polyphenols and potassium support heart health by improving blood circulation, reducing inflammation, and lowering blood pressure—all critical for managing diabetes complications.
3. Boosts Immunity
People with diabetes often experience weaker immunity, making them more susceptible to infections. Black grapes contain vitamin C and other immune-boosting compounds that help strengthen your body’s defence against illness.
4. Fights Cell Damage
Diabetes can cause extra stress in your body, which harms your cells and tissues over time. Black grapes are packed with antioxidants that act like shields, protecting your cells from damage. This can help lower the risk of complications like nerve pain or kidney problems.
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Are Black Grapes Good For Diabetes?
Black grapes have a low GI range (approximately 43 to 53) depending on their variety and ripeness. This makes them suitable for individuals aiming to manage blood sugar levels.
Rich in antioxidants, black grapes can be included in a balanced diet for people with diabetes. However, moderation is key, as excessive consumption may still impact blood sugar levels.
What Are the Side Effects of Eating Too Many Black Grapes?
While black grapes offer many health benefits for diabetes, overconsumption can lead to the following issues:
- Increased Blood Sugar Levels: Eating too many black grapes can cause a spike in blood sugar due to their natural sugar content.
- Digestive Problems: Overeating black grapes may lead to bloating or diarrhea, primarily due to their sugar content and fermentable fibers.
- Lack of Satiety: Since black grapes don’t require much chewing and are calorie-dense, overeating them may not make you feel full, which can lead to overindulgence and unintended weight gain.
- Sore Throat: In some cases, people experience sore throats after eating black grapes. This is often due to pesticide residue left on the grape skin if they are not washed properly.
Moderation is key when including black grapes in a diabetes-friendly diet to enjoy their benefits without adverse effects.
What Is the Best Time to Eat Black Grapes?
The best time to eat black grapes is during the first half of the day or as a mid-morning snack. Eating them earlier in the day allows your body to use the natural sugars for energy rather than storing them.
Why Grapes Might Leave You Wanting More?
Grapes are delicious and packed with nutrients, but they don’t always leave you feeling satisfied. Since they’re easy to eat quickly and don’t require much chewing, your body doesn’t get enough time to signal that you’ve had enough, and you could even end up overeating.
Unlike fruits like apples, guavas, and pears, which take longer to chew and digest, grapes might leave you feeling unsatisfied and tempted to eat more.
Understanding this can help make smarter fruit choices. Our VP of Metabolic Health at Fitterfly, Shilpa Joshi, suggests picking fruits that require more chewing, like apples, oranges, naspati, etc. These fruits not only slow down your eating but also give your body the time it needs to feel full and satisfied.
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What are the Ways to Consume Black Grapes for Diabetes?
Here are some diabetes-friendly ways to enjoy black grapes:
- Fresh and Whole: Eating black grapes in their whole form helps retain their fiber and natural nutrients.
- With Nuts and Seeds: Pair black grapes with a handful of nuts or seeds for a balanced snack that offers healthy fats, fiber, and protein.
- In Mix Fruit Salad: Combine black grapes with fiber-rich fruits like apples, guavas, and papayas to create a satisfying and nutritious mixed fruit salad.
How Many Black Grapes Can a Person with Diabetes Eat?
Black grapes are a great seasonal fruit, and we all love indulging in them when they hit the local market. They are just like how you eat mangoes.
It’s important to enjoy them in moderation. You can absolutely eat black grapes, but portion control is key. A person with diabetes can have about 10–15 black grapes (a handful) in a day.
But don’t forget to check your blood sugar levels after eating to understand how this fruit affects your blood sugar – because every food affects every person differently!
How We At Fitterfly Can Help You?
At Fitterfly, we believe you can enjoy delicious fruits like black grapes while managing your blood sugar levels effectively. Our team of experts helps you strike the perfect balance between enjoying seasonal fruits and keeping your health in check.
Our nutrition coaches guide you on how to include black grapes in your diet in a way that supports your diabetes management. They focus on portion control and suggest smart combinations, like pairing black grapes with nuts, to keep your blood sugar stable and provide a wholesome snack.
To complement your diet, our fitness coaches create simple exercise plans that fit into your daily routine.
These activities help your body process sugar more efficiently so you can stay active and healthy. And because staying consistent can be tough, our success coaches are there to keep you motivated and on track. They ensure that every step of your journey feels manageable and rewarding.
With Fitterfly, you can enjoy fruits like black grapes guilt-free while staying in control of your diabetes. Just give us a missed call at 08069450746 to know more about how we can help you better.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Do black grapes raise blood sugar?
Black grapes can raise blood sugar because of their natural sugar content. However, their low glycemic index ensures a slower release of sugar into the bloodstream, making them a better choice than high-GI fruits.
Which colour grapes are best for diabetes?
Both black and green grapes offer health benefits. However, black grapes are particularly beneficial due to their higher antioxidant content, especially resveratrol, which supports better blood sugar control and overall health.
How many grapes can a person with diabetes eat per day?
A person with diabetes can safely consume 10–15 black grapes per serving, with up to 1–2 servings per day, depending on their dietary needs and blood sugar response.
Who should not eat black grapes?
People with allergies to grapes, digestive issues, or certain medications should consult their doctor before consuming black grapes. Additionally, pesticide residue left on the grape skin may cause throat irritation or other issues if not washed thoroughly.
Are black grapes high in sugar?
Black grapes do contain natural sugars, but their low glycemic index ensures they release sugar gradually, preventing rapid spikes in blood sugar when eaten in moderation.
What are the benefits of drinking black grape juice for diabetes?
Black grape juice (without added sugar) provides antioxidants and essential vitamins. However, juicing removes dietary fiber, so consuming whole black grapes is a better option for managing blood sugar effectively.
