RAISINS: ARE THEY REALLY GOOD FOR YOU?

 Raisins (Kishmish) are basically dry grapes. They are super healthy and can be added to your diet if people consume moderation. Kishmish are natural candies and have numerous benefits. There are various types of raisins with different kind of colour and sizes. They contain essential nutrients, vitamins and minerals in form of sugar and calories.

So, firstly let’s understand What are Raisins?

The shrunken yellow, purple or brown morsels are known as raisins. If we put it across simply then, kishmish or raisins are made from drying the grapes. They are usually dried in the sun light or by the use of food dehydrator. Drying process decreases content of Vitamin C in raisins and this drying process preserves antioxidants.

Nutrients Present in Raisins

The most common nutrient present in raisins is Sugar and Calories. Raisins aren’t exactly a low-calorie or low-sugar dry fruit but they are nutrient-dense hence it is referred to as a ‘nature’s candy.’ One and half cup of raisins has about 217 grams of calories and 47 grams of sugar and along with that it has -

• Fibre

Fibres help in increasing the weight and size of your stool and aid your digestive system and digestion. One and half cup of raisins will give you 3.3 grams of Fibre.

• Iron

Iron is important for making red-blood cells and helping them carry oxygen to every cell of our body. Every person needs to eat enough amount of iron in order to prevent iron-deficiency anemia. One and half cup of raisins contains 1.3 milligrams of iron.

• Antioxidants

Raisins are an exceptional source of naturally occurring chemical ‘phytonutrient’, such as phenols and polyphenols. These nutrients are considered as antioxidants. Antioxidants prevent damage of cells and DNA and helps remove free radicals from your blood.

Nutritious facts of kishmish (Raisins)

 Generally serving size of raisins is about 1 ounce (oz), or a small box or about 40-50 grams (g).

According to this serving size raisins have:

• Calories - 129

• Proteins - 1.42 grams

• Fats - 0.11 grams

• Carbohydrates - 34.11 grams

• Sugar - 28.03 grams

• Dietary Fibre - 1.9 grams

As per same serving size nutrients and minerals present in raisins are:

• Sodium - 11 milligram

• Potassium - 320 milligram

• Magnesium - 15 milligram

• Phosphorus - 42 milligram

• Iron - 0.77 milligram

• Calcium - 27 milligram

• Vitamin C - 1 milligram

Benefits of Raisins (Kishmish)

Raisins can be helpful and beneficial if added in diet as they:

• Prevent Problem of Acidity: Alkaline, or basic minerals on Ph scale helps in balancing acidity level in stomach. Raisins contain these kinds of minerals like magnesium, iron, copper and potassium that may help eliminating acidity problems.

• Aids In Digestion: Raisins are rich source of soluble fiber which helps in digestion, helps body pass stool through intestine easily.

• Improves Skin Health: The combination of nutrients like Vitamin C, Selenium and zinc and Antioxidants focuses on skin health. Raisins contain this combination and it is great addition in your diet.

• Protects Eye’s Health: Antioxidants containing polyphenol protects eye cells from free radical damages. It also protects eye from various other eye disorders.

Uses Of Raisins

The most common use of raisins is eating them in several ways such as:

• Salad Topping

• In Yogurt

• In Granola and Cereals

• In Protein Shakes

• And Mixed into Oatmeal.

In Indian household it is consumed in every type of meals sweet, salty or sour. 

How Can You Add Raisins in Your Diet?

You can enjoy raisins alone as well as in variety of other ways such as:

• Adding them in fresh salads as toppings

• Can be add in pancakes and other bake goods for natural sweetness

• Can be cooked in oatmeal and other breakfast cereals

• Added in cooked broccoli

• Sprinkled in sweet dishes

Can You Make Your Own Raisins (Kishmish) At Home?

A big ‘YES’!!! You can make raisins by yourself at home so simply. Recipe of making raisins at home is so easy that you can fill a big jar with it. All you have to do is to follow 4 simple steps given below:

Preparation Time: 3 days; Cooking Time: Under 5 minutes;

STEP1: Take sweet grapes of desired quantity, clean them and rip off the upper skin;

STEP2: Then arrange them in any perforated plate;

STEP3: Steam them for 4-5 minutes;

STEP4: After that spread them all on a plastic sheet, cotton cloth or tray and keep under sunlight.

Till evening you will see your grapes are shrunk and after 2 days your raisins are ready to eat. Keep them in room temperature for a day to get rid of sunlight smell and then you can store them in airtight container and enjoy them in many different ways.

Is There Any Side Effect Of Raisins?

Raisins are generally beneficial but can generate problem in some case. Such as, people who are working on reducing calories should avoid excess consumption of kishmish (Raisins).

Single raisins contain same amount of calorie as single grapes, raisins are smaller in size. Raisins contain soluble fibre and increase of this fibre can make your gastrointestinal upset which lead to problems like gas, bloating and cramps. Some people can also develop diarrhea. Excess amount of anything can cause side effect. Note that proper number of raisins are beneficial. Last but not the least; avoid giving small kids raisins to prevent choking as they are small in size.

Conclusion

Raisins (Kishmish) or dried grapes contain enough amount of sugar to give you a boost of energy and it is great addition to a healthy diet for so many people. If you’ve got sweet tooth, consider replacing unhealthy sugary snack with raisins and enjoy it. Include raisins in your diet today. Now you know everything about raisins and its benefits and also how you can make kishmish at home easily. So, enjoy raisins but in moderation as it is the most safe and beneficial way to consume them.