Inputs in this article are given by dietitian Silky Mahajan, and recommendations given are part of general advice only. When it comes to fruits, we all like to have grapes. Grapes are delicious and also come in different varieties according to their colour and taste. Some common grape varieties are red, green, and black. And among them, black grapes tend to stand out the most. This is because they have a sweet taste and are also good for our health.
In this blog, we shall explore how black grapes benefit our health and their role in managing diabetes. So, let’s jump right in!
Benefits of black grapes
For the last 6,000 years, black grapes have been grown in Asia and Europe. It is believed to be one of the oldest fruits that were cultivated in Europe. Its scientific name is Vitis Vinifera, and it was originally cultivated for making red wine. Black grapes contain a high amount of anthocyanins, which gives them their colour. Apart from this, black grapes contain high levels of antioxidants as compared to other fruits. This is why they can be an ideal food to have if you want to stay healthy with a strong body immunity. Below, let’s take a look at the numerous benefits of black grapes.
1. Nutritional powerhouse
Recommended by nutritionists, black grapes are nutritional powerhouses, brimming with essential minerals, antioxidants, and vitamins that promote good health. These tiny fruits provide recommended daily doses of vitamins K and C, along with vital minerals such as potassium and magnesium. Additionally, they contain an antioxidant known as resveratrol, endorsed by nutritionists for its cancer-fighting properties, as well as its support for heart and brain health while reducing oxidative cell damage.
2. Controls blood sugar
People who have diabetes or are at risk of developing it need to control their blood sugar. Black grapes have a low glycemic index (GI). This means they cause a slow rise in blood sugar levels as compared to high-GI foods. This makes them a suitable choice for diabetics looking to manage and control their blood sugar levels effectively.
Moreover, resveratrol found in grapes can decrease our insulin resistance and also improve our body’s process of insulin secretion. This can alleviate complications that arise in diabetes.
3. Protects our heart
Maintaining heart health is of utmost importance to every individual, especially those living with diabetes, as they are at increased risk of heart disease. Black grapes can provide a heart-healthy addition to your diet due to the antioxidants contained in them, which reduce inflammation and oxidative stress – two contributing factors to cardiovascular diseases.
Additionally, the high levels of potassium in black grapes help in regulating blood pressure, reducing strain on the cardiovascular system. The abundance of dietary fibre in black grapes also aids in lowering cholesterol levels, further supporting heart health.
4. Promotes digestive health
A healthy digestive system is crucial for our overall well-being. Black grapes are a good dietary fibre source, supporting regular bowel movements and preventing constipation. Fiber also promotes regular bowel movements, which serves as a natural defence against constipation.
Moreover, the fiber content in black grapes contributes significantly to the cultivation of a thriving and well-balanced gut microbiome. The high water content of black grapes also supports hydration, which is essential for maintaining healthy digestion. Regular consumption of black grapes as part of a balanced diet can contribute to overall digestive health and ensure the smooth functioning of the gastrointestinal system.
5. Promotes weight management
Maintaining a healthy body weight is crucial for diabetes management. Black grapes are a low-calorie and naturally sweet snack, making them a smart choice for curbing your sweet cravings without adding excess calories to your diet. Plus, the fibre in black grapes helps you feel fuller for longer, reducing the urge to overeat.
Additionally, the polyphenols in black grapes have been associated with improved metabolic function and enhanced fat metabolism, potentially aiding in weight management efforts. When consumed as part of a well-balanced diet and a healthy lifestyle, black grapes can serve as a nutritious and satisfying option to support weight management goals.
6. Promotes healthy brain function
Studies have found that the antioxidants present in black grapes are great for reducing oxidative effects and also have a positive effect on our ageing process. People who eat black grapes have better motor function and verbal memory. Moreover, the plant compounds present in black grapes, namely flavonoids and polyphenols improve our cognition and neural functioning, two aspects of our health that tend to decline with age.
Furthermore, the abundance of vitamins and minerals, including vitamin C, vitamin K, and potassium, in black grapes contributes to overall brain health by supporting neurotransmitter function and aiding in the maintenance of cognitive abilities. Incorporating black grapes into a balanced diet may thus be beneficial in promoting and maintaining healthy brain function over a period of time.
7. Has anti-cancer properties
Black grapes are known to contain several compounds that are associated with potential anti-cancer properties. For example, the compound called resveratrol has gained significant attention due to its potential anti-cancer effects. Resveratrol has been shown to have antioxidant properties that can help neutralize free radicals in the body, thus reducing oxidative stress, which is known to contribute to the development of cancer.
Black grapes contain various types of flavonoids, such as quercetin and catechin, which have been studied for their anti-cancer properties. These compounds have shown potential in inhibiting the growth of cancer cells and reducing the risk of certain types of cancer.
Final thoughts
As you can see, incorporating black grapes into your diet can have numerous health benefits. Their rich antioxidant content protects against various diseases and helps support overall well-being.
However, although black grapes can help in managing diabetes, they are not a complete solution. To effectively manage diabetes and stay healthy, you need a complete approach, including regular exercise, a balanced diet, any prescribed medications, and monitoring your blood sugar levels regularly.