What’s the sugar content of grapes?

Grapes have a high sugar content. A serving has about 15 g of sugars. But, even people with diabetes should eat them, as they’re high in antioxidants.

Sugar & health

Too much sugar can be dangerous for health. It has been linked to obesity, type 2 diabetes, metabolic syndrome, inflammatory diseases, and cardiovascular disease. Also, too much sugar may lead to fat accumulation in the liver, decreased insulin sensitivity, increased uric acid and high cholesterol.[1]

How much sugar can we consume in a day?

We shouldn’t consume more than 25 g of extra sugar a day. But, as sugar is added to sodas, sweets, and most processed products, people who follow the standard American diet probably consume much more.[2,3]

Most noteworthy, cutting down sugar isn’t easy. Sugar interferes with the reward system of the brain. It affects eating behavior and causes overeating. Also, high consumption is sugar may lead to obesity because it prevents the production of the leptin hormone. This hormone helps regulate energy balance by inhibiting hunger.[4]

How much sugar in grapes?

Grapes are mainly sugars. Most grape varieties contain between 16 and 18 g of sugars per 100g. Practically, we’ll get about 15 g of sugars per a typical 1-cup serving. In fact, grapes have a much lower sugar content than raisins.

Furthermore, grapes contain only 0.9 g of fiber, 0.6-0.9 g of protein, and only 0.2-0.4 g of fat per 100g.[5]

Fructose and glucose are the two main types of sugars in grapes. They consist of 54% fructose and 46% glucose.

Is grape juice high in sugar?

Grape juice is mainly of sugar as well. It has 14 g of sugars per 100 mL. An 8 fl oz glass of grape juice contains about 32 g of sugars.

As grape juice is high in sugars, the best time to drink it is at breakfast and before/after exercise.

Can people with diabetes eat grapes?

Although, grapes contain sugars, people with diabetes can consume reasonable amounts. As grapes are mainly water, they don’t spike blood sugar. In fact, their Glycemic Load is pretty low. It’s between 6 and 9.[6]

As a rule of thumb, foods with a pretty low Glycemic Load (equal or less than 10) are suitable for people with diabetes.

A handful of grapes is considered one fruit portion. It’s highly recommended to have 5 portions of fruits a day. Fruits are high in vitamins and phytochemicals, which may protect against stroke, high blood pressure, heart disease and certain cancers.[7]

In contrast, people with diabetes should avoid drinking grape juice or any other fruit juice, as they’re high in sugars. Fruit juices tend to spike blood sugar, as they lack of fiber.

Moreover, you better consume whole grapes, as their skin is high in an antioxidant compound, called resveratrol. Resveratrol may help stop compilations in people with diabetes, such as damage to blood vessels, caused by the high levels of blood glucose.[8]

The only other common foods high in resveratrol are berries, peanuts and red wine!

Grapes are high in other antioxidants as well. For instance, they’re high in phenolic acids, stilbenes, anthocyanins, and proanthocyanidins. These compounds fight free radicals. High amounts of free radicals can lead to oxidative stress and many dangerous chronic diseases.

Can people on keto eat grapes?

Neither grapes, nor grape juice are keto-friendly, as they’re high in carbs and sugars.

People who follow a ketogenic diet should typically consume no more than 50 g of carbs a day. In some cases, they shouldn’t consume more than 20 g of carbs a day.[9]

Just a handful of grapes contains about 6 g of sugars, or about 30% of the upper recommended daily intake of a ketogenic diet. Moreover, a typical 1-cup serving contains about 75% of the maximum recommended daily intake of carbs!

Should I eat grapes regularly?

Consuming grapes regularly is good for your health.

First, they hydrate the body during the summer. Secondly, they help us lose weight, as they’re low in calories. Also, they’re packed with antioxidants, protecting from chronic diseases!