Are Grapes Good for Weight Loss? How many to eat, benefits explained
It’s much easier to eat well when the healthy foods are also the tasty ones. Grapes have this benefit and are the third most popular fruit among Americans. And while they may not be the healthiest fruit of them all, they’re pretty good for you and, as such, very popular.
According to the International Organization of Vine and Wine, grapes sell almost better than any other fruit worldwide, with more than 77.8 million tonnes consumed annually.
Grapes also have the distinction of being associated with weight loss, but only as part of an otherwise healthy diet and lifestyle.
What are the health benefits of eating grapes?
Grapes have a host of health benefits on their own, but they’re also often part of popular foods and drinks, from jams and jellies to juices and wine. Although there are literally thousands of different grape varieties around the world, red seedless grapes and green seedless grapes are the most popular varieties in America.
Different grape varieties have different nutrient compositions. Red grape skins, for example, are a particularly good source of resveratrol, a compound that supports cardiovascular and cognitive health. But all grapes are packed with antioxidants and have anti-cancer and anti-inflammatory properties that make them one of the best fruits for the heart.
“Grapes are also a good source of vitamin K and fiber,” says Josh Redd, NMD, founder of RedRiver Health and Wellness and author of The Truth About Low Thyroid.
Lisa Young, PhD, associate professor of nutrition at New York University and author of Finally Full, Finally Lean, praises the antioxidants in grapes, which “help reduce the risk of cancer because they fight free radicals,” and that Vitamin C in the fruit, which contributes to a stronger immune system. “Grapes are also very low in sodium and high in potassium,” she explains. “This helps lower blood pressure because it helps relieve tension in your blood vessels.”
Are Grapes Good for Weight Loss?
Research shows that eating fruit every day helps reduce weight gain, and this may be especially true for grapes. Grapes are primarily associated with weight loss due to their high water content, which makes you feel full. The fiber in grapes also contributes to the feeling of fullness. And they are low calorie dense, which means lower calorie volume than other fruits. The Centers for Disease Control and Prevention (CDC) notes that a full cup of grapes contains the same number of calories as a small box of raisins — their dried counterpart.
Audra Wilson, MS, bariatric nutritionist at Northwestern Medicine Delnor Hospital, agrees that “grapes can be a filling food,” but says the fruit is particularly helpful as part of a balanced diet. “Pairing grapes with a lean protein like low-fat cheese or yogurt is a great snack because of the combination of filling fiber and filling protein,” she explains.
How Many Grapes Should I Eat?
Though the U.S. Department of Agriculture’s MyPlate guidelines for daily grape intake vary by age and gender, a recent study shows that two cups of grapes per day may be the ideal amount — an amount that research shows you could even help you live longer.
Walter Willett, MD, a professor of epidemiology and nutrition at the Harvard TH Chan School of Public Health, suggests “enjoying grapes in modest amounts but not overloading them to help control weight.”
Redd agrees, also warning that the fruit contains a higher amount of fructose than some believe. “Remember that grapes and other fruits today have been bred to be a lot sweeter than they were originally,” he says. “Grapes are best enjoyed in moderation due to their high sugar content.”
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