“Nuts have been part of the human diet since ancient times: they are part of many traditional and new recipes in the gastronomy of many countries. These nutrient-dense foods are an excellent source of health-promoting bioactive compounds. And one of them is raisins. What is it for? Is it true that it is harmful to teeth and who should limit its use? Now we will solve it.”
What are the benefits of nuts?
It is worth noting that all dried fruits contain many biologically active phytochemicals, including:
phenolic compounds; flavonoids; carotenoids; proanthocyanidins; phytoestrogens.
These substances have antioxidant effects, help cells recover, slow down the aging process, strengthen the immune system and reduce the risk of heart disease.
Photo: istockphoto.com/Professor25
Nuts are a diverse group of products with different flavors, composition and fiber content. Its types, such as raisins, cranberries, dates and prunes, have a beneficial effect on the composition of the human intestinal microbiota.
Raisins and their positive effects on health
Raisins are dried grapes that contain many components beneficial to human health.
KBJU (calories/protein/fat/carbohydrates) of raisins per 100 g: 264/2.9/0.6/66.
The beneficial properties of the product include:
1. Improved sleep quality. This is due to the presence of melatonin in it, a hormone that is produced in the brain and is responsible for regulating sleep.
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2. Strengthening the immune system. Grapes and grape products contain certain compounds necessary to support the immune response.
3. High nutrient content. Raisins are recommended as a nutritious snack because they contain fiber, potassium, and health-promoting phytonutrients and antioxidants.
Photo: istockphoto.com/Mehmet Onur Bozkurt
4. Moderate glycemic index. Eating raisins is associated with lower post-meal blood glucose levels than other foods.
5. Positive effect on blood pressure. High nut consumption is associated with lower systolic and diastolic blood pressure.
6. Provide a feeling of satiety. By keeping blood sugar levels stable, raisins prevent hunger and cravings for food and sweets.
7. Reduce cholesterol levels. The inclusion of raisins in the diet is accompanied by a decrease in serum cholesterol levels. Thus, consuming this nut can protect against the risk of diabetes and cardiovascular diseases.
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8. Effect on the microbiota. Nuts such as raisins contain phytochemicals and dietary fiber that promote health by altering the composition and activity of the intestinal microbiota. Additionally, this is influenced by the content of prebiotics in the product.
Raisins and oral health.
Raisins have long been thought to promote cavities due to their “stickiness” and high sugar content. However, according to new research, low oral pH, food sticking to teeth, and plaque formation are the culprits.
Photo: istockphoto.com/Jennifer
Eating raisins alone does not lower the pH of the mouth below the threshold that favors the dissolution of enamel, the dried fruit does not remain on the teeth longer than other foods and contains many antioxidants that inhibit the bacteria that are the main cause of dental caries.
Harmful effects of raisins if consumed incorrectly
Dried fruits have less volume but contain more sugar and calories than fresh fruits. Therefore, people with high blood sugar levels and excess weight should use them with caution.
It is recommended not to consume more than 30 g of raisins per day.
All nuts contain many vitamins, minerals and other substances beneficial for human health. Therefore, it is recommended to use them in normal quantities and in combination with fresh fruits: they should not replace usual products. This will allow you to fully benefit from the nutrients and biologically active substances, the antioxidants they contain and a pleasant taste sensation.
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