Grapes have a high sugar content. A serving has about 15 grams of sugars. But, even people with diabetes should eat them, as they’re high in antioxidants.
How much sugar can we consume in a day?
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]
We shouldn’t consume more than 25 grams 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 grams of sugar per 100g.
A cup of grapes has about 15 grams of sugar.
In fact, grapes have a much lower sugar content than raisins.
Also, grapes contain 0.9 grams of fiber, and 0.6-0.9 grams of protein per 100g.[5]
What’s the main type of sugar in grapes?
Fructose and glucose are the two main types of sugars in grapes. Grapes consist of:
- 54% fructose
- 46% glucose
Is grape juice high in sugar?
Grape juice has about 14 grams of sugar per 100 mL. An 8 fl oz glass of grape juice has about 32 grams of sugar.
In fact, grape juice contains almost 3 tablespoons of sugar! Hence, we should drink grape juice in moderation.
As grape juice is high in sugar, the best time to drink it is at breakfast and before/after exercise.
Can people with diabetes eat grapes?
Although, grapes contain sugar, 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. The glycemic load of grapes is between 6 and 9.[6]
As a rule of thumb, foods with a 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, and heart disease.[7]
In contrast, people with diabetes should avoid drinking grape juice or any other fruit juice, as they have too much sugar. 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 complications in people with diabetes, such as damage to blood vessels, caused by 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 sugar.
People who follow a ketogenic diet should typically consume no more than 50 grams of carbs a day. In some cases, they shouldn’t consume more than 20 grams of carbs a day.[9]
Just a handful of grapes contains about 6 grams of sugar, 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!
