Are Grapes Good for Diabetes?
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Whether it is freshly prepared grape juice that is instantly rejuvenating or just plucking them from the bunch and enjoying them, grapes are a popular summer fruit worldwide. You would be shocked to know that over 10,000 varieties of grapes are grown worldwide!
Grapes are a timeless fruit that has been grown for centuries. Naturally high in fructose, grapes are a popular horticultural crop loaded with other nutrients like retinol, vitamin C, and phosphorous while being low in fat, cholesterol and sodium. Another nutrient that makes the grape popular is the presence of resveratrol– a potent antioxidant.
While grapes are sweet, tangy and versatile, are grapes good for diabetes? Do grapes increase blood sugar levels? Let’s find out!
Nutritional Profile of Grapes
To understand how healthy they are for us, here’s a look at the nutritional value of grapes:
** Four varieties of grapes commonly found in India have been considered.
| Nutrient | Quantity |
| Carbohydrate | 11.8 g to 20.48 g |
| Fat | 0.26 g to 0.46 g |
| Fibre | 1.15 g to 1.64 g |
| Magnesium | 6.87 mg to 11.29 mg |
| Potassium | 166 mg to 237 mg |
| Total free sugars | 9.19 mg to 10.88 g |
(Data from IFCT 2017)
Health Benefits of Eating Grapes
As we now know, grapes are a storehouse of nutrients. Red grapes are one of the richer sources of resveratrol, known to provide strong antioxidant properties. Along with other nutrients, here are some health benefits of eating grapes:
1) Relieve constipation
Grapes have a high water and fibre content. This ensures your bowel movements are regular and may help reduce constipation.
2) Reduce allergy symptoms
Some studies state that eating grapes may help reduce the symptoms of allergies, such as runny nose, hives, and watery eyes.
3) Good for your eyes
Antioxidants are good for your eyes. They neutralise free radicals and may prevent conditions like cataracts. Resveratrol in grapes may also protect your eye from degenerative diseases like macular degeneration and glaucoma.
4) Cancer
The antioxidant properties of resveratrol in grapes may prevent conditions that lead to cancer.
5) Heart health
Resveratrol may help reduce the chances of atherosclerosis and any chances of blood vessel damage due to low-density lipoprotein (LDL) or bad cholesterol. Antioxidants in grapes also have anti-inflammatory properties, and along with fibre content in them, these small fruits reduce the risk of heart disease.
6) Blood pressure
Grapes are loaded with potassium and are low in sodium. This makes them an excellent food for lowering blood pressure. The fibre content in grapes also helps check your blood pressure levels.
Are there health benefits of eating grapes for diabetes? There may be! The American Diabetes Association (ADA) recommends that people with diabetes may eat grapes but combine them with alternative foods that are lower in carbs. The aim is to balance the overall carbohydrate consumption in each meal. The minerals, vitamins and fibre in grapes make them a healthy fruit for people with diabetes.
It is also recommended that people with prediabetes and diabetes monitor their blood sugar levels after eating grapes to determine how their blood sugar levels respond to it.
Important: Always consult your nutritionist before adding grapes to your diet if you have prediabetes or diabetes.
Glycemic Index of Grapes
Grapes’ glycemic index depends upon the variety of the fruit. Grapes are considered moderate GI food with a glycemic index (GI) between 45 to 56. Red grapes have a GI of 45, which makes them the healthier of the various varieties of grapes for people with diabetes and prediabetes.
Do Grapes Increase Blood Sugar Levels?
Since grapes have a moderate GI and are rich in fibre, they should not cause an increase in blood sugar levels. However, due to their carbohydrate content and the presence of moderately high free sugars, you must tread with caution when including them in your diet if you have prediabetes or diabetes. Consult your nutritionist before doing so.
Are Grapes Good For Diabetes?
So, if you are still wondering – Are grapes good for diabetes patients? The answer lies in factors like the type of grapes, your blood sugar levels, and how your body reacts to the fruit.
Which grapes are best for diabetes?
When it comes to diabetes, the choice of grapes matters. Grapes are generally classified as moderate glycemic index (GI) foods, with GI values falling within the range of 45 to 56.
Among the different grape varieties, red grapes stand out as a healthier option for individuals dealing with diabetes or prediabetes due to their lower GI of 45.
Their lower glycemic index suggests that red grapes have a milder impact on blood sugar levels, making them a more suitable choice for those looking to manage their condition through diet.
How Many Grapes a Diabetes Person Can Eat per Day?
Some studies have shown that grapes’ resveratrol helps regulate blood sugar and improves carbohydrate metabolism. These properties are only seen when grapes are consumed fresh and unprocessed. However, more research is required in this regard.
Certain studies suggest that resveratrol in grapes can aid in blood sugar regulation and enhance carbohydrate metabolism, but these benefits are primarily associated with fresh, unprocessed grapes. However, further research is needed to confirm these findings. To determine the right daily intake of grapes for someone with diabetes, it’s advisable to consult with a nutritionist who can provide personalized guidance based on your specific health needs and dietary requirements.
FitterTake
Grapes are some of the most healthy fruits, and their sheer popularity across the globe speaks volumes about their healthy benefits. Despite the moderate GI and high fibre content that makes them suitable for people with diabetes, their high carbohydrates and free sugars may be risky for people with this condition. For this reason, it is recommended to consult your nutritionist before including grapes in your diet. Monitoring your blood glucose levels after eating grapes can also help you understand how your body reacts to them.
People with diabetes and prediabetes are often concerned about their diet and how a food item affects their blood sugar levels. If you are one of them, consult our expert nutritionists, who will guide you in your diabetes journey and provide customised meal plans based on your condition.
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