Raisins not only enhance the flavor of smoothies, cake, cookies, etc. but they are full of nutrients. That said, raisins are full of essential minerals, vitamins, and electrolytes. On the other hand, raisins are packed with fruit sugar. Thus, you get instant energy after consuming a handful of them. Likewise, raisins are also packed with antioxidants. In effect of this, your body will get rid of unwanted free radicals. If you want to know more about the benefits of raisins, then go through the article. Also, this article includes different recipes made from raisins.
What Are Raisins?
Most of the people wonder what are raisins. At present, seedless grapes are used as the source for the production of raisins. After the harvest, grapes are covered with brown paper and dried under the natural sunlight. The dark brown outer layer of raisin is made due to caramelization and oxidation of sugars. Sultanas and golden raisins differ due to the sun-dried process. As compared to sultanas, golden raisins contain higher antioxidant and phenolic compounds. On the other hand, sultanas have high sugar content. In effect of this, they are ideal for making cookies, desserts, as well as cakes.
The Nutrition of Raisins
If you are wondering what are raisins made of, then keep on reading the article below. Henceforth, you can better judge whether it would be beneficial to consume them or not.
- Energy and sugar
To begin with, raisins are high in calories and sugars. For instance, a cup full of this natural delicacy contains 47 grams of sugar and 217 calories.
- Iron and fiber
One hundred grams of raisins contains 3.7 grams of fiber and 1.88 mega-grams of iron. Besides, they also contain vitamin C, antioxidants, and potassium. Meanwhile, raisins also help to lower the level of bad cholesterol.
How to Use & Eat Raisins for Good Health
All in all, you can consume raisins as a treat or evening snack. However, you can also make delicious cuisines from them. Likewise, raisins are also used to garnish rice dishes, yogurt, oatmeal, trail mixes, salads, etc. Raisins retain the moisture when placed inside of oatmeal or any other baked product. More importantly, always store raisins away from direct sunlight or in a moist place. If possible, then store them inside a refrigerator at a low temperature. This will maintain their original taste, overall look as well as nutritional values.
Top 5 Benefits of Raisins Which You Should Know
All in all, there are several benefits of raisin bran. These naturally dried fruits are rich in antioxidants and several micronutrients. Besides, you should know the properties of raisins beforehand. Thus, it would be easier to avoid any side effects.
1. Aid in Proper Digestion
This is considered as one of the best benefits of eating raisins. This is so because raisins are rich in fibers. Hence your gut health will enhance. Furthermore, proper fiber balance in the body also maintains the bowel movement. In effect of this, you do not have to deal with constipation and bloating.
2. Provide Relief from Inflammations
Sun-dried grapes are boosted with phenolic compounds as well as antioxidants. For this reason, you will get authentic relief from bodily inflammation and pain. Likewise, anti-oxidants also offer comfort from stress by eliminating free radicals.
3. Offer Instant Energy
First things first, raisins are the power-house of energy. This is so because a handful of these dried fruits contain 217 calories. Raisins are rich in fruit sugar and essential nutrients. Henceforth, you can consume them after and in between a strenuous workout. Last but not least, these dried-fruits also contain little amount of protein.
4. Good for Bones
Besides offering relief from stress and inflammation, these dried fruits also help to maintain bones’ health. This is so because raisins are rich in calcium. To be specific, 100 grams of raisins contain 50 megagrams of calcium. This micronutrient prevents bones from osteoporosis and other chronic diseases.
5. Improve Heart Health
Raisins are rich in vitamin C and potassium. Both of these micro-nutrients are good for the heart. In addition to this, your blood cholesterol level will also decrease. Thereby, you do not have to worry about several various heart-related ailments.
Can You Make Your Own Raisins and Gain Benefits of Raisins?
Primarily, pick only fresh grapes, and then wash them thoroughly with running water. You then have to drain the excess water and boil the grapes till the wall turns soft. After this, drain the excess water again and place them on a dehydrator tray. Make sure that the tray is dry. If you are using the oven, set the temperature to 225 degrees Fahrenheit for 180 minutes. On the other hand, dehydrate grapes on a dehydrator-tray for 24 hours at 135 degrees Fahrenheit. Once the process is finished, place the raisins in an air-tight box.
5 Healthy Recipes Using Raisins to Try at Home
For starters, you can add additional flavor to a mouth-watering salad by adding raisins. In addition to this, you can also use mayo cheese as well as several herbs for garnishing. You can eat this salad with any traditional or continental dish.
All in all, the trail mix is the easiest way to include raisin in a daily diet. This is so because the trail mix doesn’t need any complicated cooking steps. Meanwhile, you can also add several nuts viz. almond, cashews, walnut, etc. This will increase the nutrition value of the evening snack.
Who doesn’t like muffins? They are the all-time favorite snack. More importantly, you can consume them as a perfect snack before a workout. You can enhance the overall flavor of muffins by adding a handful of raisins.
Couscous is another side dish that is complementary to several cuisines. Moreover, you can enhance the nutrient value by adding raisins, almonds, and turmeric to it.
Caramelized onions, as well as raisins, will give an exotic taste to a chicken dish. Besides, these dried grapes are rich in fibers and micronutrients. You can use this dish for any family gathering or on a special occasion.
Risks and Side Effects of Raisins
Even though raisins offer a long list of benefits, they might even trigger. Therefore you should not consume more than a handful of dried grapes at a time.
High in Sugars
As stated above, dried grapes are high in sugar levels. You might want to know can people with diabetes eat raisins or not. Well, to play safe, you must consult a physician beforehand. However, patients who are on insulin injections are advised not to consume raisins.
In case you have asthma, then do not consume golden raisin. This is so because these dried grapes are treated with sulfur dioxide. Consequently, your condition might worsen.
Final Thoughts for the Benefits of Raisins
You might want to know what are golden raisins and sultanas. Well, they differ only on the level of sugar and antioxidant concentration. That said, these dried grapes are rich in fibers as well as essential vitamins and minerals. Likewise, they have a savory taste. Hence you can use them in a wide range of exotic and traditional dishes. Besides, these dried grapes also offer relief from osteoporosis, inflammations, etc. Finally, raisins can also trigger a few complications. This is the reason why you should always consume them in a moderate quantity.