Raisins for Diabetes: Do They Raise Blood Sugar Levels?
Each article on the fitterfly website is a labor of love, reviewed by a team of certified medical experts specializing in various fields like Diabetology, Nutrition, Physiotherapy, Psychology.
They carefully examine all references and facts to provide up-to-date and reliable information, aiming to break myths and empower you in your health journey.
Meet Our Reviewing Team
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.
Read more
When managing diabetes, we often focus on sugar intake and how certain foods impact our blood sugar levels. Raisins, or munakka as they are commonly called in India, are a popular snack, but are they good for people with diabetes?
Let’s break it down in simple terms.
Whatsapp GroupHow Well Do You Know Munakka?
Raisins, or munakka in Hindi, are dried grapes that come in various types and sizes. While they might seem like a quick and easy snack, they are not a healthy option for people with diabetes due to their high sugar content.
Often used in desserts and cereals, you might wonder, what are raisins exactly? They are simply grapes that have been dried, concentrating their sugars, which can cause rapid blood sugar spikes, making them NOT suitable for people with diabetes.
What are the Types of Raisins?
You can find various raisins for diabetes in our local markets, each with unique textures and flavors.
- Kashmiri Raisins: These are sun-dried from seedless green or golden grapes, giving them a soft texture and sweet flavor. Often used in Indian desserts.
- Kishmish (Sultana Raisins): Light brown to amber in color, these are made from sun-dried Thompson seedless grapes and are widely used in cooking and baking for their sweetness.
- Golden Raisins (Zard Kishmish): Made from yellow seedless grapes and sulfur-dried to maintain their bright golden color, they have a tangy and sweet flavor.
- Red Raisins (Lal Kishmish): Made from sun-dried red grapes, they are known for their sweet-to-sour flavor and are rich in antioxidants.
- Munakka (Black Raisins): Larger and darker, made from sun-dried black grapes. They contain seeds and have a rich flavor. Commonly used in traditional Indian dishes.
All types of raisins have similar effects on blood sugar.
To know your chances of Diabetes reversal, take the Diabetes Reversal TestDiabetes Reversal
Calculator
What is the Nutritional Value of Raisins?
Raisins, or munakka, are packed with nutrients but also have a high sugar content that can impact blood sugar levels. Among the various types, golden and black raisins are the most widely available and have distinct nutritional profiles.
Here’s a breakdown of the nutritional value of golden and black raisins per 100 grams, based on the Indian Food Composition Tables (IFCT), 2017. Other types of raisins have more or less a similar nutritional profile.
The high carbohydrate and sugar content make raisins a risky choice for people with diabetes, as they can quickly spike blood sugar levels.
What is the Glycemic Index (GI) of Raisins?
The glycemic index (GI) is a number that ranks foods based on how they affect blood sugar levels. Foods with a high GI are quickly digested and cause a rapid spike in blood sugar.
Raisins have a GI of around 64 (ranging from 55 to 64, depending on the type), placing them in the medium-to-high GI range. They also contain a high amount of natural sugar and carbohydrates, which means they can raise your blood sugar. This makes them less ideal for people with diabetes.
Are Raisins Good for Diabetes?
No, raisins are not good for diabetes. Due to their high natural sugar content and medium-to-high GI, raisins can lead to a quick spike in blood sugar levels, which is risky for people with diabetes.
While raisins are considered a healthy snack by many, they may not be the best option for those managing their blood sugar.
Any Benefits of Eating Raisins in Diabetes?
Although raisins contain some fiber, vitamins, and minerals like potassium, the risks outweigh the benefits when it comes to diabetes. Although raisins may contribute to heart or digestive health due to their fiber content, the sugar spike they cause can lead to harmful blood sugar fluctuations in the long run.
Our Fitterfly nutrition Coaches advise our program members to avoid raisins and snack on other healthier dry fruit options like almonds, walnuts, etc.
Are There Any Side Effects of Raisins for Diabetes?
Yes, excessive consumption of raisins can cause:
- Blood Sugar Spikes: This leads to a sharp rise in glucose levels.
- Weight Gain: Raisins are calorie-dense, and frequent consumption can contribute to weight gain, which further complicates diabetes management.
- Sugar Cravings: The quick energy boost from raisins can lead to more sugar cravings, making it difficult to control your blood sugar.
How Many Raisins Can a Person with Diabetes Eat Daily?
If you really want to include raisins for diabetes in your diet, it’s crucial to limit your intake. About 1 tablespoon (roughly 10 raisins) may be okay occasionally. However, it’s best to check with your doctor or nutritionist to understand what fits your individual health needs best.
What are the Ways to Incorporate Raisins Into Meals?
For those managing diabetes, it’s best to avoid raisins or consume them in very small amounts, as they can cause quick spikes in blood sugar.
If you still want to include them in your diet, pair them with nuts like almonds, walnuts, cashews, etc., and seeds such as chia or flaxseeds to help balance their impact on your blood sugar and totally limit the number of raisins you eat.
How We At Fitterfly Can Help You?
While raisins may be a convenient snack, they aren’t ideal for managing diabetes due to their high sugar content and ability to spike blood sugar levels. Instead, our experts at Fitterfly guide you toward healthier alternatives that satisfy your cravings without compromising your health.
Our Diabetes Prime program is specifically designed to help you make informed decisions about your diet, exercise, and mental wellness. We work with you to create a personalized plan that suits your lifestyle and health needs. To keep your blood sugar levels stable, we focus on modifying your diet to match your food preferences, habits and lifestyle.
If you’d like to learn more about our Diabetes Prime Program, give us a missed call at 08069450746, and one of our program advisors will reach out to understand your health needs better and help you manage your diabetes effectively.
Reduced HbA1c by HALF in 6 months
6.6%
Happy members
EMI
Guarantee
4.8/5
Diabetes Prime Program
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Is black raisins good for diabetes?
No, black raisins (munakka) have a high sugar content and can cause blood sugar spikes.
Do raisins raise blood sugar levels?
Yes, raisins have a medium-to-high glycemic index, meaning they can quickly raise blood sugar levels.
Are dried raisins good for diabetes?
No, dried raisins are high in sugar and should be consumed in strict moderation if you have diabetes.
Are raisins bad for prediabetes?
Yes, raisins can raise blood sugar levels quickly, making them a poor choice for people with prediabetes.
Is raisin water good for diabetes?
There is no strong evidence to suggest that raisin water has significant benefits for diabetes. It’s better to avoid raisins in any form.
Is soaked raisins good for diabetes?
Soaking raisins doesn't reduce their sugar content, so they should still be limited if you have diabetes.
Are chocolate-covered raisins good for diabetes?
No, the combination of raisins and chocolate adds extra sugar, making this a high-risk snack for people with diabetes.
