Grapes are juicy, grapes are tasty but are they good for weight loss? Isn’t it heartbreaking to ignore this bunch of sweetness that appears in most of the desserts, salads, and other yummy dishes throughout the year? Grapes are no less touted for their health benefits too!! But are grapes good for weight loss? Let us find out!Contents:
|Nutrients||Green grapes, seedless, raw||Red grapes, seedless, raw|
|Water||79.9 g||78.2 g|
|Calories||80 kcal||86 kcal|
|Total Carbohydrates||18.6 g||20.2 g|
|Sugar||16.1 g||17.3 g|
|Total Fat||0.23 g||0.16 g|
|Fibre||0.9 g||0.9 g|
|Protein||0.9 g||0.91 g|
|Potassium||218 mg||229 mg|
|Sodium||3 mg||7 mg|
|Magnesium||7.1 mg||8.6 mg|
|Calcium||10 mg||10 mg|
|Phosphorus||22 mg||25 mg|
Grapes can help you lose weight in the following ways.
The thumb rule of every weight loss food is that it should contain high fibre. The insoluble fibre in grapes absorbs water and tends to swell up in your stomach and intestine. This delays digestion and keeps you full for a longer time. This prevents frequent snacking and overeating, which in turn helps control your calorie intake and promotes weight loss.
The fibre also supports the growth of healthy gut bacteria, which improves digestion, and metabolism and produces necessary vitamins.
Grapes also contain high amounts of water, which makes you feel full and prevents overeating. It helps keep your body hydrated and improves your metabolism.
Grapes are chock-full of antioxidants like resveratrol. It helps lower the insulin resistance in the cells of your muscles, which means more glucose (calories) goes into muscle cells and less into fat cells.
Studies suggest that the antioxidants, especially ellagic acid which is found in grapes, may have positive fat-burning effects. It helps boost the metabolism of fatty acids in your liver, slow down the growth of fat (adipose) cells and prevent the formation of new fat cells, all of which can help in weight management.
Grapes are high in sugar but have a low glycaemic index. A 100 g of grapes contain 18 to 20 g of carbohydrates. Hence, if you are trying to lose weight, you should have grapes in moderation.
Wondering how many grapes in a day is good for weight loss? Most doctors recommend eating 1.5 to 2 cups of fruits a day, which amounts to 200 to 300 g. So, limit your consumption of grapes to 150 g (1 cup) per day, and add more fruits to your diet to get a wide range of nutrients.
Eating grapes as a morning snack can provide you with an energy boost. It also improves your overall metabolism and can help your body make the most out of the nutrients in this bountiful fruit.
Having a cup of grapes as a snack in the evening or between meals can help you avoid junk or processed food. The water and fibre content in grapes can keep you full until your next meal.
Eating a cup of grapes at night can keep you full for a longer period and prevent midnight craving for food.
Want to include this tasty fruit in your diet? Here are a few ways you can do that:
No doubt, grapes are good for your health, but having too many grapes can lead to an increased intake of sugar, carbohydrates and calories. This can nullify the health benefits of grapes and lead to weight gain. So exercising portion control can help you keep your weight in check while also enjoying this delicious fruit.
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