Health Benefits of Green Grapes

The green grape is a sweet fruit that grows in bunches. The fruit makes a popular snack, both because of its sweet flavor and because you can one whole without making a mess. 

But green grapes are more than just a convenient snack. They’re also packed with vitamins and minerals that help keep your body strong.

Health Benefits

Green grapes are a convenient snack, easy to pack into a lunch box or carry with you in the car. Beyond their portability, green grapes offer many health benefits. Here are just a few advantages of making green grapes part of your regular diet:

Weight Management

Grapes contain a chemical compound called resveratrol. Studies have shown that resveratrol can help your body metabolize fatty acids, increase your energy level, and improve your overall metabolism, all of which can help with weight loss. 

Grapes also contain lots of flavonoids, a strong type of antioxidant that some studies show can help you maintain a healthy weight.

Lower Blood Pressure

High blood pressure affects more than 100 million Americans. 

One way to control high blood pressure is to eat foods that are rich in potassium. Potassium binds to the sodium in your bloodstream, helping to flush it out of your system. Green grapes are packed with potassium and fiber, which can help lower high blood pressure by regulating your cardiovascular system. 

Nutrition

Like many fruits, green grapes are packed with vitamins and minerals. Most notable are their high levels of Vitamin C and Vitamin K. Green grapes also contain: 

Nutrients per Serving

A single ½ cup serving of green grapes contains: 

  • Calories: 52
  • Fat: 0 grams
  • Cholesterol: 0 milligrams
  • Sodium: 2 milligrams
  • Carbohydrates: 14 grams
  • Dietary Fiber: 1 gram
  • Sugar: 12 grams
  • Protein: 1 gram

Portion Sizes

Grapes are a high-fructose food, which means that eating too many grapes can spike your blood sugar levels, especially if you have type 2 diabetes or fructose intolerance

But that doesn’t mean you need to avoid grapes altogether. Even people with type 2 diabetes can eat grapes as part of a healthy diet.The key is to pay attention to your portion sizes and limit yourself to 4-5 servings of fruits per day. Try to balance high-fructose fruits like grapes with low-fructose fruits like bananas. 

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How to Prepare Green Grapes

One of the benefits to eating green grapes is that you can eat them whole, right off the stem. Wash green grapes before eating them to rid them of any pesticides that may have been sprayed on them. 

In addition to eating green grapes raw, many people enjoy eating frozen green grapes. One trick is to freeze green grapes and then use them to chill your glass of wine or grape juice. As the grapes thaw, they won’t leave your beverage tasting watered down the way ice might, and you can snack on them when you’re done!

Grapes also mix well into fruit salads and yogurts, and they make ideal pops of flavor and color for a cheeseboard. Add them to cold savory dishes like chicken salad to shake up the texture and introduce a bit of sweetness.

WebMD Medical Reference Reviewed by Arefa Cassoobhoy, MD, MPH on September 09, 2020

Sources

SOURCES: 

American Heart Association: “More than 100 million Americans have high blood pressure, AHA says.”

American Heart Association: “How Potassium Can Help Control High Blood Pressure.”

American Heart Association: “Whole Grains, Refined Grains, and Dietary Fiber.”

American Association for the Advancement of Science: “Studies force new view on biology of flavonoids.”

Belviranli, M. and Okudan, N. Antioxidants in Sports Nutrition, CRC Press / Taylor & Francis, 2016. 

BMJ: “Dietary flavonoid intake and weight maintenance: three prospective cohorts of 124 086 US men and women followed for up to 24 years.”

Mayo Clinic: “DASH Diet: Guide to Recommended Servings.”

Mayo Clinic: “Diabetes Diet: Should I Avoid Sweet Fruits?”

Mayo Clinic: “Fructose Intolerance: Which Foods to Avoid?”

© 2020 WebMD, LLC. All rights reserved.

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