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.
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)|
|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.
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:
- It may damage your digestive health
- It can cause certain diseases
- Raisins may develop an allergic reaction
- Raisins make you gain weight
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.
May Cause Certain Diseases
Some other disadvantages of eating raisins are their high amount of antioxidants such as polyphenols, bioflavonoids, and phytonutrients. Adequately consumed, antioxidants promote the health of the body’s vital organs, like the liver and kidneys, by helping them dispose of toxins, pollutants, and other contaminants.
Although they are suitable for our health at low concentrations, excess antioxidants may make us liable to certain diseases and cancers. They first interact with the free radicals and then react with the healthy cells around them.
Among all disadvantages of eating raisins, we should pay enough attention to this one. Raisins are not customarily considered food allergens, but they can create allergic reactions in the immune system in people, especially those with mold allergies. This happens when your immune system reacts to the proteins in the raisin as if they are harmful instead of identifying them as safe. That’s when disease-fighting agents called antibodies are created to destroy the substance.
Common allergic reactions to raisins include the following:
- Raised risk of bacterial infections
- Increased histamine
- Nasal congestion
- Runny nose
- Trouble breathing
- Chest tightness
Other disadvantages of eating raisins come from their number of calories. If you are on a weight loss diet and trying to get rid of the extra pounds, you should cut back on raisins consumption as they are high in calories. And if you are already consuming enough calories through your daily diet, then eating large amounts of raisins may increase the total calorie load in your body and raise the risk of weight gain.
Raisins’ Negative Effects on Pregnant Women
While eating raisins in moderate amounts can benefit the mother’s health as well as the fetus’s, we should be mindful of raisins’ side effects for pregnant women. Editing too many raisins can be detrimental to anybody’s health, and pregnant women are no exception. You can consume a handful of raisins if you like but to gorge on them is probably not a good idea. Here’s why;
Eating raisins in excessive amounts can raise your blood sugar levels.
Eating too many raisins can cause gestational diabetes.
Eating large quantities of raisins can cause type 2 diabetes in your baby.
How Many Raisins to Eat in a Day
Like other dried fruits, raisins have more sugar than grapes. Although it’s natural sugar, it might be harmful in high amounts. That’s why you need to keep an eye on how many raisins you consume in a day, which depends on your gender, age, and health condition. For example, it might be OK for a person without any health condition to eat 1 cup (40 to 50 grams) of raisins each day. But, it should be so much lower when it comes to people who have diabetes. That said, people with diabetes need to consult with their doctor about taking raisins or any other food containing sugar.
Raisins are a source of fiber, antioxidants, potassium, iron, and boron. They also have high calories and sugar contents. Regularly eating moderate amounts of raisins may help keep the body healthy and prevent some disorders. On the other hand, eating too many raisins can be as unhealthy as overeating any other food. Be safe and avoid the disadvantages of eating raisins by eating in moderation.
Have you had any incidents with eating raisins? Write about it in the comment section.