With a crunchy texture and a sweet and sour taste, these grapes are extremely satisfying to eat. It’s also no problem that they’re adorable, bite-sized and suitable for snacking on the go. Fall fruits are associated with some notable health benefits. Ahead, discover all the grape nutrition facts you need to know and creative ways to use grapes at home.
What are grapes?
According to the National Institute of Food and Agriculture, grapes are small oval fruits that grow in clumps on vines. The grape originated in Europe, Asia and the Mediterranean, but today it is grown all over the world, according to journal articles. BMC Plant BiologyThere are several types of fruit, but the ones you usually find in supermarkets are the green Thompson Seedless and the magenta Flame Seedless, respectively. Both types are known as “table grapes” (meaning eaten fresh, as opposed to wine-making grapes), and, as noted by Utah State University, are European grape varieties. .
Their name may not have tripped you up, but grapes are actually berries. It’s a fruit. Grapes (including seedless versions) fall into this category, but most people don’t consider the fruit to be a berry. Still, grapes can be eaten like any other berry. That means it can be raw or put into jams, juices, smoothies, and more.
Nutritional composition of grapes
Grapes pack a nutritious punch in such a small fruit. Neurochemistry InternationalAccording to United States Department of Agriculture (USDA) data, grapes also provide essential nutrients such as fiber, calcium, potassium, vitamin C and B vitamins.
Here is the nutritional profile of 1 cup (~151 grams) of raw red or green Thompson seedless grapes according to the USDA:
- 435 calories
- 1 gram of protein
- <1 gram of fat
- 27 grams of carbohydrates
- 1 gram of fiber
- 23 grams of sugar
health benefits of grapes
Here are the most notable health benefits of grapes according to registered dietitians.
Reduce risk of chronic disease
Eating grapes is a great way to increase your intake of antioxidants. A quick refresher: Antioxidants are beneficial compounds that fight free radicals, explains Ryan Geiger, a registered dietitian at RDN and founder of Phoenix Vegan Dietitian. According to the article, free radicals are unstable molecules that damage cells, causing oxidative stress and increasing the risk of chronic diseases such as heart disease, diabetes and cancer. The forefront of pharmacologyEating foods rich in antioxidants, such as grapes, can help curb free radicals and prevent cell damage and disease.
The antioxidant effect of red grapes is particularly noteworthy. That’s because it contains anthocyanins, which are powerful antioxidants. Anthocyanins are plant pigments that give red, purple, and blue agricultural products (red grapes, berries, red cabbage, etc.) their color. The forefront of pharmacologyRed grape skins also contain resveratrol, another antioxidant, according to a journal article. Chronicles of the New York Academy of Sciences.
Supports Healthy Digestion
According to Geiger, grapes contain both insoluble and soluble fiber, which are essential for healthy digestion. “Insoluble fiber moves through the digestive tract and helps push food through your system,” she explains. Soluble fiber, on the other hand, absorbs water and forms a gel-like substance in the digestive tract, which tightens the stool and prevents diarrhea.
The water content in grapes also helps support healthy digestion. “About 82% of a grape is water,” says MS, RD, CDN Registered Dietitian and Founder of MPM Nutrition. says Marissa Meshram. H2O helps break down the food you eat, so it’s essential for digestive function, she explains. You will appreciate the benefits.
It’s worth noting that whole grapes contain more fiber than grape juice, according to Geiger. This is because the fiber is found in the pulp of the grape, which is removed during the process of making juice. If you want to take advantage of the digestive benefits of grapes, choose the whole fruit.
increase satiety
If you’re looking for a filling snack between meetings, enjoy grapes. The gel-like substance formed by its soluble fiber helps food stay in the stomach longer and creates a feeling of fullness, says Meshulam. Try pairing it with food for a quick snack to fight hunger.
Promotes heart health
According to the article, another benefit of eating grapes is for your heart. Food Chemistry: ×As mentioned earlier, grapes are an excellent source of antioxidants that put the brakes on oxidative stress. “This reduces inflammation in the body, which is important [in] It prevents heart disease,” explains Meshram. The soluble fiber in the fruit can also reduce LDL (“bad”) cholesterol, while its potassium content helps lower blood pressure, she says. In addition, these effects are beneficial to the heart.Blood pressure is a major risk factor for heart disease.
How to wash, store and eat grapes
At grocery stores, you can usually find grapes in the cold storage area of the produce section. I don’t like the texture or taste, but the seeds are perfectly edible, according to South Dakota State University.For the freshest fruit, choose grapes that are plump, firm, and free of wrinkles and discoloration. At home, you can store grapes in their original container in the refrigerator for up to a week, according to the University of Illinois at Urbana-Champaign. When the grapes are ready, pick the grapes from the stems and put them in a colander under running water.
Grapes are also incorporated into packaged products such as juices and jams. But Geiger says these fruits have significantly less fiber (lost during processing) and more sugar than whole fruits. It is often That said, if you need or want to monitor your sugar intake, choose grape products with no added sugar or consider making your own. , this grape juice recipe by Alpha Foodie is one way to reap the benefits of grape juice without the extra sugar.
how to use grapes
Fresh grapes are delicious on their own, but they work well in other recipes as well. Here are some creative ways to eat fruit.
with a smoothie. Hot take: Grapes are an underrated smoothie ingredient. The sweet and sour flavor pairs well with fruits like berries, bananas, and pineapple in homemade smoothie recipes.
frozen. For a hassle-free frozen treat, pop the grapes in the freezer and enjoy as is.This easy snack requires minimal prep work and can be a lifesaver during the summer months.
for a salad. If the salad needs more crunchiness, add a handful of halved grapes. Try pairing it with other fall foods like sliced apples and nuts.
As a roast topping. Did you know that you can roast grapes in the oven? The result is sweet, slightly caramelized fruit. *chef’s kiss* Enjoy roasted grapes as you would any other cooked fruit, topping pizza, in warm fall salads, or with meat. Check out A Dash of Megnut’s recipe for roasted grapes.
