How Many Grapes Can a Diabetic Eat? 7 Health Benefits

Are you always confused about your diet and its specifications as a diabetic patient? It can often be tiring to follow a strict food plan and assist it with regulated portions.

But this is what we are here to help you with. Today, we are back with another health and diabetes-related topic. We will discuss the specifications related to grapes.

Grapes are much-loved and nutritious fruits. But you must be curious about whether diabetes and grapes are a good choice? Are you wondering …?

  • Are grapes safe for diabetes?
  • How many grapes can a diabetic eat?
  • What is the glycemic index of grapes?
  • What are the nutrition facts for grapes?
  • What are the benefits of eating grapes?
  • Are there any side effects of eating grapes?

We will inform you about all these and more. Let us get started and look at the various aspects that one must consider before including grapes in their diabetic diet plans.

Here we go!

Are Grapes safe for diabetes?

Are-Grapes-safe-for-diabetes

The first thing you think about as a diabetic after hearing about any food goes for grapes. You might be wondering … Can diabetics eat grapes? Do grapes raise blood sugar levels? Etc.

Veggie causing Diabetes

Well, the very to the point answer is – Grapes are safe for diabetics. They can be eaten and included in your diabetic meal plans, and they do not harm or raise your blood sugar levels.

Grapes fall under the safe berries categories for diabetic individuals.

Grapes are among the safe and recommended list of fruits for diabetic individuals. They are a treat to the mouth and a source of nourishment to the overall body.

Grapes are sweet fruits, meaning that they do contain sugars. Sugars are simple forms of carbohydrates. Carbohydrates, if taken in excess and uncontrolled amounts, can lead to high blood sugar levels, resulting in diabetic complications.

So what about the sugars in grapes and their effects on the diabetic body? Well, the good thing is that although grapes have sugars, their glycemic index is really low. This is what makes it safe for diabetic consumption. We will discuss the glycemic ranges of grapes in the upcoming sections.

Grapes are fruits that are rich in vitamin C. This is essential nutrition providing vitamins and keeping diabetes and immunity levels safe.

Moreover, it is also packed with a variety of antioxidants. They are necessary to prevent many diseases and internal ailments that can encourage due to the prevailing diabetic conditions.

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Eating grapes can lower the vulnerability to develop Type 2 diabetes. It is a good snack and also filling.

Grapes can be your little sweet treats when you miss eating sweet or sugary foods as a diabetic patient.

Grapes are also full of water. This is also beneficial to the body in a lot of ways. We will look at the different advantages of eating grapes in detail as we move further on.

For now, let us have a look at the glycemic ranges of grapes to justify their safety over diabetic health and blood sugar levels.

What is the glycemic index of Grapes?

What is the glycemic index of Grapes

We said earlier that grapes’ safe quality despite their sugar-content is because of the low glycemic index of grapes. But what is the glycemic index?

Glycemic index can be defined as a measure of food’s carbohydrate levels and its eventual effects on the body’s blood sugar levels.

The Glycemic Index is calculated by appointing observed numbers to food ranging from 0 to 100. These foods are then also categorized into three glycemic index categories representing how they will influence the body and health.

The three glycemic index classifications are as follows:

Sl. No. Glycemic Index categoriesGlycemic Index ranges
1.Low Glycemic Index (safe for diabetics) 0 to 55
2.Medium Glycemic Index (safe if taken in controlled quantities)55  to 69
3.High Glycemic Index (unsafe for diabetics)From 70 and above

From the above-presented table, you can find out what the safe margins for a diabetic patient are. It is always better for diabetics to go for foods that fall under the low glycemic index margins. Fortunately, grapes do fall under a low glycemic range.

The glycemic index of grapes is – 46. This is very low and even safe for diabetic consumption. With the goodness of its nutritional profile and this low glycemic property, it is even better for diabetics to have grapes.

Moreover, it is also beneficial to look at the glycemic load of foods to find out their real effect on the body according to the portions consumed by someone. Let us find out the same for grapes.

What is the Glycemic load of grapes?

What is the Glycemic load of grapes

The glycemic load of foods is measured on a scale and then classified as safe or unsafe for diabetics. The major points taken into consideration are the carbohydrates present in the food and its portion consumed.

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The glycemic load of foods is a more accurate way to determine a particular food item’s safety for diabetic patients. The table for the glycemic load is as follows:

Sl. No. Glycemic Load categoriesGlycemic Load ranges
1.Low Glycemic Load (safe for diabetics) 0 to 10
2.Medium Glycemic Load (safe if taken in controlled quantities)11  to 19
3.High Glycemic Load (unsafe for diabetics)From 20 and above

You would be pleased to know that the Glycemic Load of Grapes is only 6. Hence, this is a very low level proven to be safe to be fitted in the diabetic diet plans.

Now that we have told you that good portion sizes of grapes have a low and recommended glycemic load, you might be wondering what this good portion size is?

Let us have a look at it.

How many grapes can a diabetic eat?

How many grapes can a diabetic eat

Portion control is a necessity when it comes to ways of keeping the body healthy. Be it any healthy food; it is still important to have anything in limited amounts for assured safety.

The same principle applies to grapes as well. They are also deemed safe and healthy for diabetics, but they must not be taken for granted.

There is a good limit to it as well. Here are how many grapes a diabetic can eat?

  • A patient diagnosed with diabetes should consume lesser than the daily limit that is set for non-diabetic individuals.
  • The daily limit for everyone when it comes to grapes is a bowl of them. This accounts for around 35 to 40 grapes. More than this can be harmful to the body.
  • When it comes to diabetic patients, this amount goes down and must be followed.
  • A diabetic must not eat more than 30 grapes in a day. A handful and a half of grapes is a good enough amount for diabetics.

It is important to restrict yourself to the mentioned norms and follow the limitations for your safety.

Besides, it is also advisable to consult your health experts or diabetes specialists to ensure the recommended amount and food portions. They have a better knowledge of your health conditions and can suggest the best according to your health needs.

What are the nutritional components of Grapes?

Moving on, let us now have a look at the number, types, and quantities of nutrients found in grapes. The table below lists down the various nutrients found in 100 grams of grapes.

Sl. No. Nutrients available in 100 g grapesAmount available
1.Calories67
2.Carbohydrates

–         Fibers

–         Dietary sugar

17g

–         1g

–         16g

3.Proteins1g
4.Fats0g
5.Water81.3g
6.Cholesterol0mg
7.Manganese0.718mg
8.Potassium191mg
9.Calcium14mg
10.Copper0.04mg
11.Iron0.29mg
12.Choline5.6mg
13.Magnesium5mg
14.Phosphorus10mg
15.Zinc0.04mg
16.Selenium0.1mg
17.Sodium2mg
18.Vitamin C4µg
19.Vitamin A100 µg
20.Vitamin K14.6 µg
21.Vitamin B10.092 µg
22.Vitamin B60.11 µg
23.Vitamin E0.19 µg
24.Vitamin B20.057 µg
25.Folate4 µg
26.Vitamin B30.3 µg
27.Vitamin B50.024 µg

Now that we know what the building blocks of grapes are let us look at how they can benefit the body and keep one healthy.

What are the benefits of eating Grapes in Diabetes?

What are the benefits of eating Grapes in Diabetes

Listed below are some great reasons to include grapes in your diet. They are enriched with many useful nutrients, as we saw in the table. Let us now see its good effects on the health:

  1. They are good for keeping the body weight under control. Diabetic individuals must have a bodyweight that is safe and does not hamper the health.
  1. The presence of vitamin K and C helps build immunity and better absorption of other minerals.
  1. Grapes are enriched with several antioxidants and anti-inflammatory nutrients that protect the cells and tissues from damage. This, in turn, also safeguards from many diseases and health impairments.
  1. These protective and enriching qualities of grapes also help in preventing certain kinds of cancers.
  1. It is also good for the heart. It does not have any bad cholesterol that can affect the body and cause heart risks.
  1. Berries, such as grapes, also keep the skin safe and protected from UV ray damages.
  1. Grapes are juicy and provide the body with proper hydration. It is necessary and useful to the body.

References

  1. https://europepmc.org/article/med/11339016
  2. https://academic.oup.com/jn/article/139/9/1794S/4670548
  3. https://www.bmj.com/content/347/bmj.f5001
  4. https://www.annualreviews.org/doi/abs/10.1146/annurev-nutr-072610-145149
  5. https://academic.oup.com/nutritionreviews/article/68/11/656/1864445
  6. https://www.sciencedirect.com/science/article/abs/pii/S0899900713003730
  7. https://www.ingentaconnect.com/content/ben/cmc/2015/00000022/00000001/art00005
  8. https://link.springer.com/article/10.1186/2251-6581-12-43
  9. https://www.mdpi.com/1420-3049/22/1/68
  10. https://academic.oup.com/jn/article/139/9/1788S/4670547
  11. https://www.goodhousekeeping.com/health/diet-nutrition/a47266/health-benefits-of-grapes/
  12. https://foodstruct.com/food/grape

 

Dr Sharon Baisil MD
100 Best Foods for Diabetes

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