Raisins are snacks that many of us have been carrying in our lunch boxes since we were children.
Tasty, sweet, and fruity, they make a great mid morning snack, and also feel far healthier than gorging on a pack of potato chips.
You may have found yourself wondering if these delicious little morsels are actually beneficial for weight loss.
If this is the case, then look no further, because we’ve got the answers.
Simply keep reading below as we take a closer look at the nutritional value of raisins.
How Many Calories Are In Raisins?
First of all, let’s cover how many calories are actually contained in a portion of raisins, as this seems to be the main way that most of us track our weight loss.
So, a half cup of raisins will contain approximately 217 calories, making them a really good low calorie snack.
The only thing you need to watch out for when consuming dried raisins, and all other dried fruits for that matter, is the sugar content.
A half cup of raisins contains 47 grams of sugar, which isn’t a very low number, but if they are consumed in moderation, they can aid a healthy and balanced diet.
How To Make Raisins Healthier
In order to get the most out of your dried raisins, one of the best things that you can do is to simply soak them overnight in some water.
This may seem like a strange practice at first, but it can actually be very beneficial for your health.
If raisins are soaked properly, this will help to dissolve all of the vitamins and minerals present in their outer skin.
This in turn, prepares the nutrients to be easily absorbed by the body.
Enhancement of the antioxidant content will also be enhanced in the process. So, be sure to soak your raisins before consuming them the next time.
What Are Some Of The Benefits Of Eating Raisins?
Now that we’ve covered the calorie content of dried raisins, we can move on to discuss some of the amazing benefits that these little pieces of fruit have.
Despite their small size, they actually present a whole host of helpful properties that can aid you in your weightloss journey.
Take a look below, as we’ve compiled a breakdown of some of their most useful purposes.
Weight Loss
This is probably the most obvious benefit of consuming dried fruits such as raisins.
Because they have a high content of natural sugars, they can actually help to curb your cravings for processed sugars, because they satisfy that natural craving.
Raisins that have been soaked will also help to maintain your blood sugar, and therefore won’t add any extra calories to your body.
This makes them a great alternative to sugary, processed snacks such as potato chips and chocolates.
Provides The Body With Energy
Because of their natural sugar content, raisins are an excellent snack to consume before you start a workout.
The sugar content that they provide will help to give you the energy you need before hitting the gym.
This is especially true for those who are just starting out on a workout plan, and it can be incredibly easy to get tired out very quickly and give up.
The glucose and fructose will give you that added energy boost, and keep your stamina up throughout the entire workout.
Improves Digestion
Another amazing thing about raisins is that they can help to aid healthy digestion.
Taking the effect of a probiotic, raisins contain around 4.5 grams of fiber per 100 gram portion.
This makes them incredibly healthy for your gut, and promotes the growth of flora, which is ultimately responsible for weight loss.
They also can help with constipation, as they will help to regulate the function of the bowel.
All of the unwanted waste products in your body will be flushed out.
Help Eyesight
Eating raisins can actually help to improve your vision, which is great news for those of us who are spectacle wearers.
They contain polyphenolic phytonutrients that can help to give you better vision, by producing degeneration of your eye muscles.
Good For Bones
Raisins are also incredibly healthy in terms of supporting the bones in your body.
Women especially can experience struggles with bone density after the age of thirty, and eating raisins can help to improve this.
They not only contain a whole host of different micronutrients, but also a healthy dose of calcium, which we all know is important for healthy bones.
How Many Raisins Should I Eat A Day?
In order to get the full benefits of consuming raisins, without overdoing it, women should aim to eat around one cup per day.
Men can consume up to 1.5 cups of raisins a day. If you have not been eating them regularly up until now, start with an even smaller portion and work your way up gradually.
Can Raisins Be Eaten On An Empty Stomach?
The simple answer is, yes, raisins can be eaten on an empty stomach.
In fact, this is the best time to eat raisins because it allows all of the nutrients to be more easily absorbed by your body.
Leave them to soak the previous night and consume them first thing in the morning.
This will help you to stay energized throughout the whole day.
Final Thoughts
Raisins are a great choice of snack for those who are trying to lose weight.
They not only help with weight loss in general, but also with providing energy for exercise, improved digestion, improved eyesight, and improved bone health.
Consume these delicious little morsels in the morning to get the full nutritional benefits.
One of the most common things I talk to my clients about is calories, but so few of them actually know anything about them.
Calories is not a dirty word. If you remove emotion from it, it is simply a unit of energy.
We need calories to live and thrive, and knowing how many to consume is important to ensure that you’re living a healthy lifestyle.
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