Grapes are juicy, tasty and refreshing. Despite being small, they are full of an array of health-benefiting nutrients. From polyphenols, antioxidants and flavonoids, grapes are a powerhouse for nutrition enhancement.
According to various studies, increasing fruit consumption can help avoid many chronic diseases, including diabetes. If you have diabetes, you might believe that the natural sugars in fruits might cause a spike in your blood glucose levels.
However, the sugar in fruit differs from the sugar in other foods like chocolates, refined sugar, and baked goods. The sugar in fruit is fructose, and your body absorbs it more slowly. So it doesn’t cause a spike in blood glucose levels.
Read more: Benefits of Grapes, Their Types and Nutritional Values
This article will explore the relationship between grapes and how they can affect blood sugar levels.
Grapes and Their Effect on Blood Sugar
If you consume grapes regularly, you can lower the risk of developing diabetes because grapes contain anti-diabetic components. By consuming grapes, you lower the risk of metabolic syndrome, which significantly contributes to diabetes. In addition, grapes help control the body’s glucose levels.
Grapes contain several bioactive compounds, including polyphenols. Polyphenols are present in all grape types and are known for their antioxidant properties, which help the body combat free radicals. Most polyphenols are found in the pulp of grapes. Additionally, grapes contain flavonoids, which have anti-diabetic properties.
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According to numerous studies, resveratrol, an ingredient in grape skin, boosts insulin sensitivity, improving the glucose process in the body and lowering blood sugar levels.
Several studies have found that resveratrol, an ingredient in grapes, is effective in promoting health and managing disease. Research shows that resveratrol effectively modulates blood glucose levels, decreasing insulin resistance and inhibiting chronic inflammation.
Resveratrol also plays a significant role in the prevention of diabetes-related complications. Moreover, investigations have shown that it has anti-hyperglycemic effects via enhancing and energy expenditure.
One hundred grams of grapes provides 71 calories. The glycemic index of grapes is 53. The lower the GI of a particular fruit or food, the more acceptable it is for diabetes. However, people with diabetes should consume not more than 100-150 grams of grapes daily.
If diabetic patients eat grapes regularly, they will not experience sudden blood sugar spikes because grapes contain components that shield the body from increasing sugar levels. Although grapes are known to control glucose levels in the body, it is still advisable for diabetic patients to monitor their blood sugar levels regularly.
Which is Better for Diabetics – Whole Grapes or Grape Juice?
Fruit juices contain a high amount of beneficial nutrients. However, health professionals recommend that patients with diabetes not consume fruit juices because juicing takes away fruit’s healthy fibre.
Whole grapes contain fibre and may not significantly raise blood sugar levels, making them a better choice for people with diabetes than grape juice.
One cup of grape juice contains approximately 36 grams of sugar. Moreover, people with diabetes must avoid consuming store-bought grape juice because it contains high amounts of added sugar, preservatives, and artificial food colouring. To get all of its benefits, consider consuming grapes as a whole.
According to the medical professionals, diabetics should avoid having fruit juices. Though low in GI (Glycemic Index) score, fruit juices lose the fiber content of whole grapes. Also, fruit juice has concentrated fructose and added sugar content that may impact blood glucose levels.
How to Include Grapes in Your Diet?
- Add grapes to a fruit or green salad.
- Your favourite chicken salad recipe can now include chopped grapes.
- Freeze grapes. It is, therefore, a quick snack choice. The fruit can be cut into slices and put in a glass of sparkling water. You can enjoy frozen grapes as a cool summer treat.
- Put a few grapes into a blender while making a smoothie.
- You can chill grapes and add them to pasta salad, chicken, or seafood.
The HealthifyMe Note
Diabetics usually avoid eating grapes because they fear that it will raise their blood sugar levels. But by doing this, they are missing out on all the health benefits of consuming grapes.
So, the best way to incorporate grapes is to have it whole and avoid the juice as it is devoid of fiber. This will not only help manage better blood sugar levels but also improve cardiac health.
Whole grapes are an excellent addition to a diabetic diet. If you practice portion control, you can add them regularly and reap many health benefits.
Fruit is a nutritious and necessary component of a diet for managing diabetes. Controlling one’s portions is crucial while eating any fruit. Grapes are a beloved fruit that is healthy and safe for people with diabetes.
They are safe to eat, and you can include them in a diabetic diet because they don’t cause a rise in blood sugar. Consuming grapes can lower the risk of getting type 2 diabetes.
Due to their fibre content, grapes keep one feeling full. Furthermore, consulting with a doctor or a HealthifyMe nutritionist can help you create a food plan that includes fruit in the right portion sizes to suit your health and fitness needs.
Disclaimer: The purpose of this article is just to disperse knowledge and share awareness. It does not intend to replace medical advice by professionals. For further information please contact our certified nutritions Here.
Frequently Asked Questions (FAQs)
Q. Do grapes boost blood sugar levels?
No, whole grapes do not spike blood glucose levels because they are low in GI (Glycemic Index) and also rich in fiber. On the contrary, grapes contain resveratrol, quercetin and other compounds that lower blood glucose levels.
Q. How many grapes can a diabetic eat per day?
You may consume half a cup or 250 grams of grapes per day if you do not have diabetes. As for diabetic people, the recommended serving size must be under 100- 150 grams.
Q. What are the benefits of consuming grapes everyday?
Grapes offer a plethora of health benefits, they are low calorie fruits. They are rich in antioxidants and anti-inflammatory compounds that lowers the risk of chronic diseases like cancer, heart disease, diabetes, lowers blood pressure and cholesterol levels.
Q. Which types of grapes are good for diabetes?
Though a diabetic may have black, red and green grapes that are all low in GI, a diabetic person may benefit from consuming red grapes because they contain high levels of anthocyanins and resveratrol. Also, the darker the hue the richer the fruit in antioxidants.
Q. Should a diabetic person have whole grapes or grape juice?
Health professionals do not recommend diabetic people to opt for fruit juices because the fructose or natural sugar in fruits can cause an immediate spike in the blood glucose levels. Instead it is always ideal to have whole fruits. So, one should have whole grapes rather than grape juice.
- Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies
- Resveratrol, in its natural combination in whole grape, for health promotion and disease management
- Resveratrol for the Management of Diabetes and its Downstream Pathologies
- Resveratrol and Diabetes
Our Review Process
The entire review process entails levels of screening and evaluation by efficient groups of writers, editors and accredited medical experts. With the aim to establish long-lasting healthy lifestyle habits, we are committed to writing concurrent, medically backed and evidence-based articles. Read more
By – Parul Dube, MDS in Public Health Nutrition
Medically Reviewed by – Dr. Priyanka Marakini.
Reviewed: April 05, 2023
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