Learn what nutrients grapes have in one article

As we gradually enter autumn, it is the season for eating grapes! There are so many varieties of grapes, round, oval, green, purple, etc. that you can hardly eat them all. Grapes are a fruit that is widely grown in temperate regions and should be one of the most popular fruits in the world.

So, how much do you know about grapes, which you love to eat? Come and accept my question challenge!

1 Are all grapes sweet?

A: No. The sweet grapes we often eat belong to the "fresh eating" variety. In fact, there is a large category of grapes used specifically for winemaking. They are generally smaller in size, taste more sour and less sweet.

2 Do grapes have a high sugar content?

According to the food composition table, 100 grams of grapes (average) contain 10.3 grams of carbohydrates and provide 44 kcal of calories, which is a medium level among fruits. However, there are also super sweet varieties of grapes, with a sugar content of up to 16% to 20%! In contrast, many grapes used to make dry red wine have a relatively low sugar content.

3 Can diabetics eat grapes?

Some people think that grapes taste sweet, and "glucose" sounds sweeter, so grapes must raise blood sugar levels quickly, which is not conducive to preventing diabetes, and diabetics should not eat them - in fact, this is wrong. The GI value of grapes is 43, which is a low-glycemic fruit, and diabetics can also enjoy them in moderation.

There are even studies that suggest that eating grapes can help reduce the risk of type 2 diabetes. In 2013, the British Medical Journal published a study that followed 187,382 people for 22 years, showing that people who ate three servings of grapes and other fruits per week had a 7% lower risk of developing diabetes than those who did not . [1]

4 Are grapes good for bone health?

Grapes are rich in vitamin K. According to the database on the website of the United States Department of Agriculture, one cup of grapes (150 grams) can provide 22 micrograms of vitamin K, which is 1/4 of the recommended daily intake of vitamin K for Chinese adults (80 micrograms). Vitamin K is an important fat-soluble vitamin that is very important for blood coagulation and bone health.

5 Are white grapes less nutritious than red grapes?

Not necessarily! The main phenolic substance in red grapes is anthocyanin, which varies from 69 to 151 mg/kg fresh weight depending on the specific variety. Flavan-3-ol is the most abundant phenolic substance in white grape varieties, with a content of 52 to 81 mg/kg fresh weight.

6 You don’t spit out the skins when you eat grapes, right?

Most of the antioxidants in grapes are found in the grape skin and grape seeds, with very little in the flesh. Therefore, if you value the antioxidant properties of grapes, it is best not to spit out the grape skins when eating grapes, and it is best to chew the grape seeds and eat them. [2][3] However, if you are worried about pesticide residues in grapes, it is recommended not to eat the grape skins.

7. Is eating grapes and drinking red wine good for cardiovascular health?

Experimental studies have shown that a large amount of polyphenols from grape skins and seeds may help reduce the risk of cardiovascular disease, including improving endothelial function, lowering blood pressure, inhibiting platelet aggregation, and reducing inflammation. Because there are not many people who eat grapes without spitting out the skins, drinking red wine seems to be an important way to obtain polyphenols in grape skins.

Several studies have shown that a diet rich in fruits and vegetables can reduce the risk of cardiovascular disease. Epidemiological studies have shown that drinking wine, grape products, and other foods containing polyphenols is associated with a reduced risk of cardiovascular disease. However, I do not recommend drinking alcoholic beverages to improve cardiovascular health. [4]

8 Can eating grapes and drinking red wine beautify your skin?

One study gave 35 women aged 40 to 70 years old a supplement rich in antioxidants, including vitamin C, zinc, and grape seed extract. After eight weeks, the women's skin became more radiant and dullness improved. [6] A Japanese study also found that taking grape seed extract for six months reduced the severity of melasma in the women. [7]

However, the samples of these studies are not large enough . In addition, eating grape seed extract is not the same as eating grapes or drinking red wine. So I think that eating grapes is just a nutritious fruit, and there is no need to pursue the beauty effect too much.

9 Can eating grapes protect your eyesight?

Red grapes may protect against age-related vision loss and macular degeneration. A report published in the Journal of Nutrition showed that the polyphenols in mescadin grapes help reduce eye inflammation, a key factor in retinal diseases that affect vision. Studies have shown that eating three servings of grapes per day can reduce the risk of macular degeneration by more than 36% . In addition, they may help prevent cataracts. A rat research model showed that the powerful antioxidant proanthocyanidins in grape seed extract prevented the formation of cataracts. [5]

What kind of grapes do you like to eat? What kind of special grapes are there in your hometown? Let's share in the comments section!

References:

[1]Researchers find link between blueberries, grapes and apples and reduced risk of type 2 diabetes, BMJ, 29 August 2013

[2] Ali Reza Rahbar. Comparative effects of red and white grapes on oxidative markers and lipidemic parameters in adult hypercholesterolemic humans. Food Funct. 2015 Jun;6(6):1992-8)

[3]Emma Cantos 1 Varietal differences among the polyphenol profiles of seven table grape cultivars studied by LC-DAD-MS-MS J Agric Food Chem. 2002 Sep 25;50(20):5691-6.

[4]Mustali M. Grapes and Cardiovascular Disease J Nutr. 2009 Sep; 139(9): 1788S–1793S

[5]Jun Yamakoshi, Procyanidin-rich extract from grape seeds prevents cataract formation in hereditary cataractous (ICR/f) rats, J Agric Food Chem. 2002 Aug 14;50(17):4983-8.

[6]Marion Dumoulin, Clinical effects of an oral supplement rich in antioxidants on skin radiance in women,Clinical,Cosmetic and Investigational Dermatology 2016:9 315-324

[7]Jun Yamakoshi, Oral Intake of Proanthocyanidin-Rich Extract from Grape Seeds Imporves Chloasma, phytother, Res. 18, 895-899 (2004)

Wu Jia

Well-known popular science author

Registered Dietitian

Master in Nutrition and Food Safety

Registered nutritionist representative of the first "China Nutrition 30 Forum"

Served as a nutrition guest on CCTV, Beijing TV, Beijing Radio, etc. for many years

He is the author of the first science fiction book on children's nutrition in China, "The Adventures of Pagoda - A Popular Science Book on Food Education Written by a Nutritionist Mom for Children", which has a Douban score of 9.1; "A Small Nutrition Dictionary Written by a Nutritionist Mom for Children"

Participated in compiling popular nutrition books such as "Nutrition Bible" and "Don't Let Food Hurt You"