You may have been shocked by the title and wondered whether a sweet and tasty food like raisins could ever be bad for your health. This article discusses some of the side effects or disadvantages of eating raisins. Something might happen to you if you gorge on raisins, that is to eat too many of them at once every day. We also briefly discuss raisins’ nutrition facts that can cause those side effects.
Before You Read
- We use the term “raisins” in its general sense, including raisins, sultanas, and currants. These dried fruits vary considerably in origin, the type of grape used, and how they are made.
- This article is for general purpose only and shouldn’t be considered medical advice or an alternative to seeking a medical expert. Although we have tried our best to keep the data as precise and updated as possible, we make no guarantee of the accuracy of the same.
- Raisins can cause serious side effects if you consume them above daily recommendations.
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Nutrition Facts of Raisins
Before we get into the discussion of how raisins could be bad for your health, it often helps to know the nutrition facts for “raisins.” In this way, you can enjoy a healthy, sweet snake while avoiding the raisins’ side effects by keeping your consumption in check.
Raisins are loaded with nutrients and antioxidants. The nutrition facts for 28 grams (1 ounce) of raisins is shown in the table below:
| Calories | 79 (106 in currents) |
| Carbs | 22gr |
| Protein | 1gr |
| Fat | 0gr |
| Fiber | 1- 2gr |
| Sugar | 17-22gr |
| Potassium | 6% of referenced daily intake (RDI) |
| Vitamin C | 1% of the RDI |
| Vitamin K | 1% of the RDI |
Here is the breakdown of the table.
- Dried grapes are a good source of potassium (6% of RDI) and vitamins, even though drying can significantly reduce fresh grapes’ vitamin C and K content. As you can see, 28 grams of raisins provides 1% of your recommended daily intake (RDI) of these vitamins.
- Not included in the table, raisins are also a good source of iron, which is a vital element for producing hemoglobin or the Oxygen carrying molecules.
- Also not included in the table, raisins are an excellent source of antioxidants such as phenols and polyphenols. These are the molecules that protect the body against harmful free radicals.
- One ounce of raisins has around 20mg of Calcium which provides 4% of your RDI, and a considerable amount of trace element Boron.
- Twenty-eight grams of raisins contain 79-106 calories and 17-22 grams of sugar. If you don’t have a measuring device in the kitchen, this may help you get the idea: One-half cup of raisins has about 217 calories and 47 grams of sugar. In comparison, a 12-ounce can of soda has, on average, about 150 calories and 33 grams of sugar.
- Raisins are also rich in carbs (22gr per ounce).
So, raisins are not precisely a low-calorie or low-sugar food, hence “nature’s candy.” The implication is that raisins (raisins, sultana, and currants) should be consumed in moderation, preferably with other nutritious foods such as nuts, seeds, or yogurt.
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The Disadvantages of Eating Raisins
Like any dried fruit, eating too many raisins can be unhealthy due to their high sugar, antioxidant contents, and calories. The rest of the article focuses on why you shouldn’t be eating too many raisins, in the order given below:
raisins side effects :
- It may damage your digestive health
- It can cause certain diseases
- Raisins may develop an allergic reaction
- Raisins make you gain weight
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Damage Your Digestive Health
Although dietary fiber in raisins is excellent for your digestive system, eating many raisins can harm your digestive system. Excessively high fiber uptake may cause poor absorption of nutrients, intestinal blockage, and intestinal gas.
Dietary fibers can absorb excess fluid from our system. This – while aiding in treating diarrhea- may cause dehydration, indigestion, and other stomach disorders if we don’t drink lots of water.
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May Cause Certain Diseases
Some other disadvantages o
I have been putting sultan’s in my over night poridge along with apple and banana 6 nights a week for years but over the last 12 months have had burning sensation in lower stomach by chance I left them out and since then no pain tried reintroduced and ended up burn sensation again ..gutted as I love them in porridge
Ladies and gentlemen…consider this article generic and bland. The EXACT same thing can be said gorging on anything…let alone a helpless grape. Like any thing else, regardless of FDA etc standards, if you are adding something NEW to your diet, make sure you are aware of how it reacts in your body.
Raisins and too much fiber is absolutely ridiculous (as long as you follow what I have said earlier) and would rarely if ever cause any problems digestively. Think about this for a moment. An ounce of raisins (28grams) is a pretty decent amount. Double that and you’ve got two ounces and a stomach that is beginning to feel full. Most people will not eat more than a serving or serving and a half of raisins.
Two servings of raisins (according to my package) has 1.5 grams of fiber. They say (the nutritional people) you should get about 30 grams of fiber per day. If you can manage to choke down two full servings of raisins you are going to be short 28.5 grams of your daily fiber needs. I can give you a list of over 1000 foods that have more fiber per serving than grapes.
Did you know that grapes are not even considered a ‘high fiber’ food? They are low to moderate when considered as a ‘fiber’ food. I can tell you what they are if you’d like…They are a POWERHOUSE of vitamins and minerals and micro-nutrients (w/some fiber and protein) which means they ‘can be’ more difficult to process because of their nutritional value rather any fiber issues.
Please do not consider this a hate message or anything of that nature. It is all love hope and compassion. That’s all. Happy 2023! 🙂 🙂 🙂
Thank you
I don’t consider this a hate message at all, I like raisins because of the calcium information,I don’t drink milk,I don’t eat ice cream,but now,and then I still eat cheese,but not a lot,so I really need calcium,I am 63, and have been exercising like two to three times a week,with no arthritis, and thank God I have learned about pressure points in the body,so if I do have pain I know how to get rid of it,just yesterday I had a pain in my right hand, I got rid of it quick, because of knowing the pressure point.reedjudith141@gmail.com
I started eating raisins yesterday and had approx a cupful throughout the day and noticed by the evening my stomach had bloated and a dull ache on left side of my stomach lasted all through the night which was really uncomfortable. I had read that they were good for lowering cholesterol but not sure whether I will continue to do so now.
I am satisfied now to know that raisins are actually just as dangerous as holding hands and aerobics class three times per week
One thing you failed to mention is the pesticide levels in raisins, since most of them are not organic. I’m guessing that since grapes are heavily sprayed, and everything in raisins is more concentrated than it is in grapes, the pesticides would be more concentrated in raisins as well. Maybe you could add some info on that to the article.
Hi Bob,
Thank you for bringing that up. It is true that raisins have a concentrated amount of everything from grapes, but that does not include pesticides.
I have witnessed that grapes are thoroughly checked for impurities, not to mention strict chemical experimentation in the laboratory.
Although few are produced organic as you mentioned, they are washed a couple of times and passed through several metal detectors to be safe for human consumption.
I may gorge myself every time they are around me.
I appreciate your advice on eating to many raisins. I’m 66 now and we have been eating raisin bran every day now for a couple weeks and I’m developing stomach pain. I also had been adding extra raisins to each serving. As I say I will be stopping this after reading your article thank you
Very well and informative article
Read my comment closer to the top.
CHEERS! 🙂