Grapes are juicy and tasty fruit and the third most popular fruit for Americans. They are highly nutritious and have potential health benefits. But have you found the best time to eat grapes for weight loss yet?
Highlights:
- Grapes are a tasty and juicy fruit that is full of minerals, vitamins, and nutrients.
- Apart from general health benefits, they also help in weight loss.
- There isn’t any specific best time to eat grapes for weight loss. One can eat a cup of grapes at any time of the day and the grapes can keep your stomach full for a long period.
- You can incorporate grapes into your diet for weight loss in several ways.
Grapes may not be the healthiest fruits of all but they are good for you.
Grapes are easy to munch on and full of nutrition that gives your health an uprise. But did you know that they also help with weight loss? Yes! You read it right!
Apart from giving other benefits, grapes are good for weight loss.
Therefore, in this blog, we will look into their nutritional content, how they help in losing weight, and what is the best time to eat grapes for weight loss.
READ: 7 Proven Black Grapes Benefits for Males
Nutritional Content of Grapes
Grapes are rich in nutrients, minerals, and vitamins. They are enriched with Vitamin C, K, and B-complex. They also have negligible amounts of protein and fat.
They are full of antioxidants such as resveratrol, flavonoids, anthocyanins, catechines, quercetin, caffeic acid, etc.
According to the United States Department of Agriculture (USDA), the following is the nutritional content for 100 g of grapes:
| 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 |
The nutritional profiles of all varieties of grapes vary. The amount of sugar, carbohydrates, and calories in green grapes is slightly lesser as compared to red grapes.
Are Grapes Good for Weight Loss?
Eating fruit daily can help in reducing weight gain, this is specifically true for grapes.
Grapes are mainly associated with weight loss because they have high water content which makes one feel fuller. It aids in keeping the body hydrated and improving the metabolism.
Moreover, they have fiber which also gives a feeling of fullness. Fiber slows down digestion and makes you feel fuller which means no overeating or snacking. The insoluble fiber in grapes absorbs water and swells up in the stomach and intestine. This slows the digestion process and promotes weight loss.
The fiber in grapes also supports the growth of healthy gut bacteria which improves metabolism, and digestion, and also provides necessary vitamins.
Despite being sweet, they have low caloric density as compared to other fruits. Additionally, they are also fat and protein which makes them best for weight loss.
On the other hand, grapes are a rich source of antioxidants such as resveratrol. It aids in lowering the insulin resistance in the muscle cells which means more calories (glucose) go into muscle cells and less into fat cells.
Moreover, some studies show that antioxidants like ellagic acid which is present in grapes have a positive fat-burning effect. It also slows down the growth of adipose (fat) cells and prevents the generation of new ones.
READ: 7 Benefits of Eating Grapes at Night
What is the Best Time to Eat Grapes for Weight Loss?
One can eat grapes at any time of the day. They are a great snack for those who are trying to lose weight.
Following we have described the effects of eating grapes at different times of the day:
1. At Morning
Grapes are an excellent addition to breakfast as they can provide an energy boost. The fiber content in grapes can fill you up and give you a feeling of fullness.
It also improves overall metabolism. As the insulin sensitivity is highest in the morning, you might be better able to metabolize the sugar in grapes.
2. At Evening
Eating grapes between meals or as a snack in the evening can help in avoiding processed or junk food. The fiber and water content can help in keeping your stomach full till the next meal.
3. At Night
Taking a cup of grapes at night can keep your stomach full for a long time and prevent midnight carving for fast food. This can also help in weight management and overall health.
How Many Grapes Should You Eat in a Day to Lose Weight?
Grapes are rich in sugar; however, they have a low glycaemic index.
100 grams of grapes have 18-20 grams of carbohydrates. Therefore, if you want to lose weight, then you should eat grapes in moderation.
Now you must be thinking how many grapes in a day is ideal for weight loss?
Well, most doctors recommend consuming 1.5-2 cups of fruits a day which is approximately 200-300 grams.
Therefore, one should eat 150 g (1 cup) of grapes per day.
You can add a variety of fruits to have a range of nutrients.
Which Grapes Are Good for Weight Loss?
All types of grapes including red, green, and black, have a decent dose of fiber and water and calorie count.
Moreover, only black and red grapes have ellagic acid and other antioxidants such as anthocyanins and resveratrol. Ellagic acid is a plant compound that can help in burning body fat.
Therefore, you can go for any type or variety of grapes for your weight loss journey. One can opt for darker grapes to reap the most nutritional benefits.
What is the Best Way to Eat Grapes for Weight Loss?
If you want to lose weight and incorporate grapes into your diet, then follow the below-mentioned ways to eat grapes for weight loss:
- Eat it as a whole fruit
- Blend them with other fruits such as bananas
- Use them in fruit salad made with grapes, apples, berries, kiwis, pomegranate, papaya, etc
- Add them to a green salad
- Eat frozen grapes (in summer to beat the heat)
- Use them in smoothies
What are the Risks of Consumption of Grapes?
You might have heard that “excess of everything is bad”.
The same is the case here! No doubt, grapes promote weight loss but consuming too many grapes can cause an increased intake of carbohydrates, sugar, and calories.
This can contradict the benefits of grapes and cause weight gain.
Therefore, one should exercise portion control to keep the weight in check and also enjoy this fruit.
Other Health Benefits of Grapes
Some of the other potential health benefits of grapes other than weight loss are as follows:
- Grapes have potassium which helps in lowering blood pressure. It does so by eliminating excess sodium from the body.
- They aid in stabilizing blood sugar levels and improve insulin sensitivity.
- They also boost heart health by lessening cholesterol levels and reducing the risk of cardiovascular diseases.
- They have anthocyanins and resveratrol which also have antibacterial properties. They can help in providing protection against microbial infections.
- They also have some compounds that can improve vision and prevent common eye conditions.
- They have Vitamin C which keeps you healthy by boosting the immune system.
- They are also enriched with antioxidants which prevent free radicals from cell damage in the body. This provides anti-aging effects on the skin, protection against chronic health diseases such as diabetes, cancer, heart diseases, and Alzheimer’s disease, and also improves memory.
- Being a good source of fiber, they can also help in relieving constipation.
To learn more about the health benefits of grapes, you can also watch the video by Zainab Gondal in which she talks about the health benefits of grapes for skin and stomach.
Final Words
Grapes have a high nutritional content which means they are beneficial for overall health. Apart from other health benefits, grapes are also best for weight loss.
The isn’t any specific and best time to eat grapes for weight loss. Instead, one can have a cup of grapes at any time of the day for weight loss as they keep the stomach full for a longer period.
However, one shouldn’t do overconsumption of grapes as it can lead to weight gain and other associated issues. Therefore, it is recommended to eat grapes in moderation at the right time for maximum weight management.
If you have any queries or want to lose weight and have a diet plan, then you can consult the best nutritionist in Pakistan via Marham.pk.
You can also book an appointment with any doctor in Pakistan by calling us at 03111222398 or by downloading Marham’s application.