Grapes for diabetics: to eat or not to eat

Are grapes the forbidden fruit for people with diabetes, or can they be the sweet escape from boring dietary restrictions? Let’s jump into this discussion and find out if grapes are a fruitful addition to a diabetic’s diet. In this article, we will examine the benefits and risks of eating grapes for people with diabetes.

Nutritional Value of Grapes

There are different types of grapes such as red, green, black and white grape varieties typically found locally. An important note is that all grapes contain almost the same nutritional value.

Snehal Ghorpade, senior nutritionist, Ruby Hall Clinic, explains that the hypoglycemic index is used to assess the rise in blood sugar levels in response to food. The GI gives an indication of the quality of carbohydrates in food. The glycemic load provides information about the amount of carbohydrates in a food and the need for insulin. “People with type 2 diabetes are advised to follow a low-glycemic load diet to maintain blood sugar levels,” says Ghorpade.

green grapes
Grapes can help maintain blood sugar levels! Image courtesy: freepik

Here is the nutritional composition of grapes as given by the nutritionist. 100 grams of grapes contain the following nutritional values:

* Energy: 69 calories
* Carbohydrates: 18.1 g
* Fiber: 0.9 g
* Fat: 0.16g
* Protein: 0.72g

Do Grapes Increase Blood Sugar Levels?

Grapes contain a variety of nutrients that may be beneficial for people with diabetes. They’re low in calories and high in fiber, which can help regulate blood sugar levels and promote feelings of fullness. In addition, grapes are a good source of vitamins C and K, as well as minerals such as potassium and magnesium.

One of the most important nutrients in grapes is resveratrol, a polyphenol that has been shown to have antioxidant and anti-inflammatory properties. Resveratrol may also improve insulin sensitivity and glucose uptake, which may help lower blood sugar levels.

Ghorpade told HealthShots that grapes have a mean glycemic index of 56 and at 9.6 their glycemic load is in the low range. Grapes contain numerous polyphenols that have shown potential to reduce hyperglycemia and improve beta cell function. Polyphenols are found in all grape varieties. “It could be nutritional therapy to prevent and treat type 2 diabetes. Therefore, grapes with a medium glycemic index and low glycemic load may offer health benefits for type 2 diabetes,” says Ghorpade.

So yes, eating grapes in moderation, but not with a meal, is perfectly safe for type 2 diabetes.

Risks of grapes for diabetes

While grapes may be beneficial for people with diabetes, there are also some potential risks to consider. Grapes are high in natural sugars, particularly fructose, which, if consumed in excess, can raise blood sugar levels. Dried grapes, also known as raisins, have a higher sugar content and should be avoided.

Additionally, some people may be allergic to grapes or have an intolerance to their natural sugars, which can cause gastrointestinal symptoms like gas, gas, or diarrhea. It’s important to pay attention to how your body is reacting when consuming grapes and to consult a doctor if you experience any side effects.

Diabetics should eat grapes in moderation. Image courtesy: freepik

How many grapes can a diabetic eat per day?

According to the nutritionist, a diabetic can eat grapes every day, but the recommended serving size for diabetics is 15 small grapes (1/2 cup), which provide 14 grams of carbohydrate and 58 calories, 1 gram of protein and fiber, and other vitamins and minerals.

What color grapes are best for diabetics?

Nowadays, various factors influence the glycemic index of grapes. These include the degree of ripeness, the variety and whether they are processed in any way. “For diabetics, it’s wise to choose a variety of different colored grapes with recommended serving sizes at a certain time of year, which is summer,” says Ghorpade.

Which grapes are the healthiest
Which grapes are the healthiest for diabetics? Image courtesy Adobe Stock

Also Read: Green, Black or Red Grapes: Find Out Which is the Healthiest of Them All

Grapes can be a healthy and nutritious addition to a diabetic diet when consumed in moderation. However, people with diabetes should be aware of the potential risks associated with eating grapes, particularly their natural sugar content. It is important to include grapes as part of a balanced diet and monitor blood sugar levels accordingly.