Grapes Are the Superfruit Your Fridge Needs, According to Nutritionists

We also asked them about wine…

Grapes Are the Superfruit Your Fridge Needs, According to Nutritionists

We know them as the sweet fruit fermented for wine and dried to become raisins, but are grapes good for you? Absolutely. In addition to their versatility, grapes are a healthy fruit, rich in vitamins, antioxidants, and nutrients, with the skin of red grapes containing resveratrol, which supports heart function.

Because of their excellent health benefits, grape (and wine) production date back to at least 2400 BCE with ancient Egyptian hieroglyphics portraying the vine-grown fruit. Today, more than 77 million tons are grown every year, with China, Italy, and the United States leading the charge.

So how exactly are grapes good for you? We asked nutritionists to break it down.

Grapes nutrition

For a small fruit, grapes pack a lot of punch. “There are 100 calories in a one cup serving of grapes, which makes them a high-volume, nutrient-dense snack,” says May Zhu, RD, LDN, a registered dietician nutritionist. For every cup of grapes, there is 1.1 grams of protein, 1.4 grams of fiber, 27.3 grams of carbohydrates, 15 grams of sugar, and 0.3 grams of fat, according to the USDA.

Health benefits of grapes

There are many health benefits of grapes. “Grapes tend to get a bad rap because they taste sweet, but they are very nutrient-dense. Grapes contain a variety of antioxidant phytonutrients, including stilbenes, flavonols, phenolic acids, and carotenoids,” says Tamar Samuels, M.S., R.D., a registered dietician and co-founder of Culina Health.

These high levels of antioxidants can help protect the body’s cells against oxidative stress, but it’s best to consume them whole rather than as a juice. “Keep in mind that most of the antioxidants in grapes are found in the skins and seeds of the fruit,” says Samuels. Here’s what else makes grapes a healthy fruit:

“Grapes are packed with vitamin C, K, and potassium which all help support skin, bone, and heart health,” says Zhu. One cup of grapes provides approximately 27% of your daily intake of vitamin C, which supports your immune system, boosts collagen production, and helps to increase the absorption of iron.

A cup of grapes contains 1.4 grams of dietary fiber, which is 5% of your recommended daily intake. “When consumed in adequate amounts, the fiber in grapes can support digestion and help lower cholesterol and blood sugar levels,” says Zhu.

According to Samuels, grapes are most well known for their high concentration of resveratrol, which is a phytonutrient with well-known antioxidant properties. The resveratrol in grapes helps to improve your immune system, according to research.

While many of the studies on the health benefits of resveratrol have not been conducted on humans, they do give us insight into the health benefits of grapes. “Research has found that resveratrol may help prevent and delay cancerous tumors, reduce the risk of cardiovascular disease, lower blood pressure, and protect against diabetic neuropathy,” says Samuels.

Green grapes vs. red grapes

When you’re at the supermarket, you might be confused about whether to reach for the green grapes or the red grapes. But nutritionally speaking, how do they compare? “When we compare the nutritional profile of green grapes and red grapes, both contain the same vitamins, minerals, and fiber and provide around 100 calories per 1 cup serving,” says Zhu.

But there is research to support that red grapes might have the advantage. The difference in the color of the grape color essentially comes down to antioxidants known as anthocyanins, which are responsible for the deep, purple pigment in red grapes.

“Red grapes contain larger amounts of antioxidant phytonutrients called anthocyanins and flavonoids, which have been linked to more health benefits,” says Samuels.

So, it boils down to preference. Perhaps you prefer red grapes to roast with goat cheese and focaccia as a delicious appetizer, or perhaps you like to pop your green grapes in the freezer for a refreshing summer snack.

Is grape juice good for you?

We know grapes are packed with nutritious benefits, but is grape juice good for you? Like most fruits, it’s best to consume them whole rather than as juice. “Opting for fruits in their whole form keeps the fiber in the fruit to support smooth and healthy digestion. If you enjoy grape juice, there’s nothing wrong with drinking it occasionally—it’s low in sodium and contains vitamins and minerals. Just opt for 100% real juice without any added sugars,” says Zhu.

Research has also shown that grape consumption is associated with a lower risk of type 2 diabetes, while a greater consumption of fruit juice is linked to a higher risk.

Is wine good for you?

Of course, drinking alcohol calls for moderation. But in the scheme of drinks, wine is the richest in antioxidants.

Red grapes, which are used to make red wine, contain larger amounts of antioxidant phytonutrients. Consuming red wine also offers more nutritional benefits than white wine due to it having a longer contact with the skin, stem, and seeds of the grape during the production process. Research has shown that this contact increases the polyphenolic content up to 10-fold compared with white wine.

Risks associated with grapes

If you’re a dog owner, it’s important to remember that all varieties of grapes are toxic to dogs. If consumed, grapes can cause kidney damage—sometimes acute kidney failure—in dogs.

When it comes to humans, there are few risks associated with grapes. “Grapes are a great fruit choice unless you have a grape allergy or if you are on any medications that affect blood thinners. This is because they contain vitamin K which may affect those on specific medications,” says Zhu.

This story originally appeared on: Glamour - Author:Serena Coady