Raisins are naturally sweet and high in sugar and calories. But they also contain fiber, antioxidants, and important minerals like iron food.
The nutrition of raisins.
There are several factors to consider about the nutritional benefits of raisins. Read on for a breakdown of what raisins have to offer, both good and bad, to determine if the benefits outweigh any risks สมัคร ufabet
Sugar and calories.
One-half cup of raisins has about 217 calories and 47 grams of sugar. For reference, a 12-ounce can of soda has about 150 calories and 33 grams of sugar, depending on the brand.
For this reason, raisins aren’t exactly a low-calorie, or low-sugar treat. It’s no wonder they are sometimes referred to as “nature’s candy.”
High amounts of sugar and calories are pretty typical of dried fruit, which is why keeping an eye on how many raisins you are eating in one sitting is key.
Raisins are often sold in small, single serving boxes, each containing roughly 100 calories. If you have problems with portion control, try purchasing these prepackaged raisins to keep your intake in check.
For endurance athletes, raisins are a great alternative for expensive sports chews and gels. They offer a quick source of much-needed carbohydrates and can help improve your performance.
A 2011 study found that raisins were just as effective. As a brand of sports jelly beans in improving performance for athletes engaging in moderate- to high-intensity endurance exercise.
Fiber
One-half cup will give you 3.3 grams of fiber, or roughly 10 to 24 percent of your daily needs. Depending on your age and gender.
Fiber helps aid your digestion by softening and increasing the weight and size of your stool. Bulkier stools are easier to pass and can help prevent constipation.
Fiber also helps keep you full for longer because it slows down the emptying of your stomach. If you’re trying to lose weight, eating fibrous foods may help.
Fiber also plays a role in cholesterol levels. Dietary fiber is known to decrease levels of the “bad” low-density lipoprotein (LDL) type of cholesterol.
Iron
Raisins are a good source of iron. One-half cup of raisins contains 1.3 milligrams of iron. That’s about 7 percent of the recommended daily amount for most adult females, and 16 percent for adult men.
Iron is important for making red blood cells and helping them carry oxygen to the cells of your body. You need to eat enough iron in order to prevent iron-deficiency anemia.
Calcium and boron
Raisins have about 45 milligrams of calcium per 1/2-cup serving. This translates to about 4 percent of your daily needs. Calcium is essential for healthy and strong bones and teeth.
If you’re a postmenopausal woman, Are a great snack for you because the calcium helps prevent the development of osteoporosis. A disorder characterized by bone loss that usually occurs as you age.
To add to that, raisins contain a high amount of the trace element boron. Boron works with vitamin D and calcium to keep your bones and joints healthy. It also plays a role in treating osteoporosis.