![]() ![]() If you take a look at their glycemic index (GI) rating - a measure of how quickly a food raises your blood sugar - you’ll see that it ranges from 49–59, depending on grape variety ( 27, 28). Grapes contain 23 grams of sugar per cup (151 grams), which may make you wonder if they’re a good choice for people with diabetes ( 1). ![]() May protect against diabetes and lower blood sugar levels SummaryĪntioxidants in grapes may prevent the growth and spread of multiple types of cancer, though human research is lacking.ĥ. While more human studies are needed, a diet high in antioxidant-rich foods, such as grapes, has been linked to lower cancer risk ( 26). Test-tube and animal studies show that grape extracts may block the growth and spread of human colon and breast cancer cells ( 22, 23, 24).Īdditionally, a 2-week study in 30 people found that those over the age of 50 who ate 0.3–1 pound (150–450 grams) of grapes per day experienced decreased markers of colon cancer risk ( 25). Grapes also contain quercetin, anthocyanin, and catechin antioxidants - all of which may have cancer-fighting effects ( 21). In fact, it has been studied for its effects against numerous cancers ( 17, 18, 19, 20). Resveratrol, an antioxidant in this fruit, may help by reducing inflammation, acting as an antioxidant, and blocking the growth and spread of cancer cells in your body. Grapes are rich in antioxidants, which are beneficial plant compounds that may protect against chronic health conditions.Īntioxidants in grapes may protect against certain types of cancer ( 14). Grapes also contain vitamin C, beta carotene, lutein, and ellagic acid, which are also powerful antioxidants ( 14). Other important antioxidants in this fruit are resveratrol and quercetin, which may protect against heart disease, high blood sugar levels, and cancer ( 14, 16). Human and animal studies indicate that anthocyanins may help prevent or treat brain and heart diseases ( 14, 15). ![]() Some grape varieties contain a higher content of anthocyanins, a class of flavonoids that give these fruits orange, red, blue, pink, and purple colors. Interestingly enough, these beneficial compounds remain present even after fermentation, which is why wine is also an antioxidant source ( 14, 15). However, multiple factors may affect their concentration, including grape variety, maturity, post-harvest storage, and environmental factors ( 14). The highest concentration of antioxidants is found in the skin and seeds. Grapes are rich in several powerful antioxidants. Oxidative stress is associated with several chronic health conditions, including diabetes, cancer, and heart disease ( 13). SummaryĬompounds in grapes may protect against heart disease by lowering blood pressure and cholesterol levels.Īntioxidants are compounds that help repair the damage to your cells caused by free radicals - harmful molecules that cause oxidative stress. However, white grapes didn’t have the same effect ( 11).Īdditionally, diets high in resveratrol - an antioxidant in grapes - such as the Mediterranean diet have been shown to decrease cholesterol levels ( 12). In an 8-week study in 69 people with high cholesterol, eating 3 cups (500 grams) of red grapes per day helped lower total and LDL (bad) cholesterol levels. May help reduce cholesterolĬompounds found in grapes may help protect against high cholesterol levels by decreasing cholesterol absorption ( 10). Researchers advised sticking to the current daily intake recommendation of 4.7 grams ( 9). However, a review of 32 studies determined that potassium intakes that are both too low and too high may lead to high blood pressure. It may also help excrete sodium and prevent the narrowing of arteries and veins that would otherwise increase blood pressure ( 8). This mineral is necessary for maintaining healthy blood pressure levels ( 1, 7).Įvidence shows that potassium helps lower blood pressure primarily by helping dilate your arteries and veins. One cup (151 grams) of grapes contains 6% of the DV for potassium. Grapes may boost heart health in several ways. Grapes contain many important vitamins and minerals, including copper and vitamins B and K. Both thiamine and riboflavin are needed for growth and development, while B6 is mainly required for protein metabolism ( 4, 5, 6). ![]() Grapes also provide good amounts of B vitamins like thiamine, riboflavin, and B6. Copper is an essential mineral involved in energy production, while vitamin K is vital for blood clotting and healthy bones ( 2, 3). Just 1 cup (151 grams) of red or green grapes provides ( 1):Īs you can see, grapes are a rich source of copper and vitamin K. Grapes are high in several important nutrients. ![]()
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