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Written By Anna & Alex, dietitians from The Biting Truth - April 05 2016
You have probably seen red wine praised for its health benefits, but what about grapes? If you’re looking for a bunch of reasons why you should be eating these little fruits, read on… Digestive Health Grapes contain adequate amounts of fibre, a nutrient responsible for the health of our digestive system. One serving of grapes provides us with around 2.5g of fibre, most of which is found in it’s skin and seeds. Reduced risk of diabetes The prevalence of diabetes in Australia is on the rise, according to Diabetes Australia approximately 1.7 million Aussies currently have diabetes. There is scientific evidence to suggest that particular fruits, including grapes have been linked with a lower risk of developing type 2 diabetes. Cardiac Health Despite their size, grapes contain a number of different phytochemicals, each offering different health benefits. The flavonoid, Quercetin is found in grapes and has antioxidant properties. It is believed that quercetin has the ability to relax our blood vessels and therefore reduce blood pressure. Suitable for individuals with Irritable Bowel Syndrome Around one in seven Australians suffer from symptoms of irritable bowel. The low fodmaps diet, developed by researchers at Monash University has been shown to improve these symptoms. Grapes are an appropriate fruit choice for individuals following a low fodmap diet as they are lower in fructose compared with other fruits. For further information on the low fodmaps diet we recommend seeking the assistance of a dietitian. Remember: everything in moderation Aim for one small bunch (approximately 100g) as a snack. Like other fruits, if over consumed, grapes can cause your blood sugar levels to increase more than they should. Overeating grapes or certain fruits could also mean you are displacing your intake of other nutrients in your diet. Our favourite ways to enjoy grapes:
Choose fresh grapes over sultanas for a lower energy snack. One small bunch of grapes (284kJ, 68calories) has the same amount of energy (kJ) as 1.5 tablespoons of sultanas
We love coming home on a hot summers day and enjoying a handful of frozen grapes
Dip grapes in dark chocolate for a healthier sweet treat