Grapes for diabetics: To eat or not to eat

Are grapes the forbidden fruit for people with diabetes, or can they be the sweet escape from boring dietary restrictions? Let’s dive into this discussion and find out if grapes are a fruitful addition to a diabetic’s diet. In this article, we will explore the benefits and risks of eating grapes for people with diabetes.

nutritional value of grapes

There are different types of grapes such as red, green, black and white varieties of grapes that are typically found locally. One important note is that all grapes contain almost similar nutritional value.

Snehal Ghorpade, a senior dietitian at Ruby Hall Clinic, explains that the hypoglycemic index is used to assess the rise in blood glucose in response to food. The GI provides an indication of the quality of carbohydrates in food. The glycemic load is used to provide information about the amount of carbohydrate in a food and insulin demand. “People with type 2 diabetes are advised to maintain a low glycemic load diet to maintain blood sugar,” says Ghorpade.

green grapes
Grapes can help maintain blood sugar levels! Image courtesy: freepik

Here is the nutritional composition of grapes as told by the dietician. 100 grams of grapes contain the following nutritional values:

* Energy: 69 kcal
* Carbohydrates: 18.1 gms
* Dietary fiber: 0.9g
* Fat: 0.16g
* Protein: 0.72g

Do grapes raise blood sugar levels?

Grapes contain a variety of nutrients that may be beneficial for people with diabetes. They are low in calories and high in fiber, which can help regulate blood sugar levels and promote satiety. Additionally, grapes are a good source of vitamins C and K, as well as minerals such as potassium and magnesium.

One of the most important nutrients found in grapes is resveratrol, a polyphenol that has been shown to have antioxidant and anti-inflammatory properties. Resveratrol can also improve insulin sensitivity and glucose uptake, which can help lower blood sugar levels.

Ghorpade told HealthShots that grapes have a medium glycemic index of 56, and at 9.6, their glycemic load is in the low range. Grapes contain numerous polyphenols that have shown potential to reduce hyperglycemia and improve beta cell function. Polyphenols are found in all kinds of grapes. “It could be a dietary therapy for the prevention and control of type 2 diabetes. Thus, with a medium glycemic index and low glycemic load, grapes may provide type 2 diabetes health benefits,” says Ghorpade. .

So yes, eating grapes in moderation, but not with any meal, is perfectly safe for type 2 diabetes.

Risks of grapes for diabetes

While grapes may be beneficial for people with diabetes, there are also some potential risks to consider. Grapes are high in natural sugars, specifically fructose, which can cause blood sugar levels to spike if consumed in excess. Dried grapes, also known as raisins, have a higher sugar content and should be avoided.

Additionally, some people may be allergic to grapes or have an intolerance to their natural sugars, which can cause gastrointestinal upset such as bloating, gas, or diarrhea. It is important to pay attention to your body’s response to consuming grapes and to consult a health professional if you experience any adverse effects.

Diabetics should eat grapes in moderation. Image courtesy: freepik

How many grapes can a diabetic eat a day?

According to the dietitian, a diabetic person can eat grapes every day but the recommended serving for diabetics is 15 small grapes (1/2 cup) which provides 14 grams of carbohydrates and 58 calories, 1 gram of protein and fiber, in addition to other vitamins and minerals

What color grapes are best for diabetics?

Today, several factors influence the glycemic index of grapes. These include how ripe they are, the variety, and whether they are processed in any way. “It is advisable to choose a variety of different colored grapes in a particular season, i.e. summer, with the recommended serving size, for people with diabetes,” says Ghorpade.

What grapes are healthier?
What grapes are healthiest for diabetics? Image courtesy: Adobe Stock

Also read: Green, black or red grapes: find out which is the healthiest of all

Grapes can be a healthy and nutritious addition to a diabetic diet when eaten in moderation. However, people with diabetes should be aware of the potential risks associated with consuming grapes, specifically their natural sugar content. It is important to incorporate grapes as part of a well-balanced meal plan and control blood sugar levels accordingly.

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