The best time of the day to eat grapes for weight loss is before a calorie-dense meal. Water, fiber, resveratrol, and chromium in grapes reduce hunger and burn belly fat, with only a few calories.
Grapes reduce appetite!
Above all, grapes are good for weight loss because they’re low in calories.
American type grapes have 67 calories per 100g, while a serving has only 62 calories.
Practically, healthy people can’t gain weight eating grapes. Actually, they help us consume fewer calories in a day. Caloric deficit is necessary for weight loss.
Despite their relatively high sugar content, eating grapes won’t spike blood sugar levels. They have a low glycemic load of 9. High amounts of fiber, water, and polyphenols in grapes control postprandial glucose responses. It’s good for weight loss to consume foods with a low glycemic index. They help burn belly fat and maintain a healthy body weight.[1]
As grapes contain a decent amount of fiber and water, they can reduce hunger! A diet high in fiber substantially reduces the risk of obesity, and improves body composition! We should consume about 28 grams of fiber per 2,000 calories.[2]
Fruits, vegetables, beans, and whole grains are the best dietary sources of fiber. We should eat at least 5 servings of fruits and vegetables per day![3]
Also, grapes are pretty high in water. In fact, they’re 80% water. Foods high in water, fiber, and protein have a high satiating effect.[4]
Moreover, grapes hydrate us. A well-hydrated body burns more belly fat.[5]
Furthermore, grapes are among the richest foods in chromium. This trace element seems to enhance weight loss, as it reduces cravings for fattening foods.
What’s the best time to eat grapes for weight loss?
The best time of the day to eat grapes for weight loss is before a high-calorie meal. Water and fiber in grapes take a lot of space in the stomach. Also, fiber slows digestion. So, as grapes keep us full for a long time, they reduce total energy intake!
As a rule of thumb, try to consume foods high in volume, but low in calories, before the main meal of the day in order to lose weight. Besides grapes, watermelon, cucumber, apples, kiwis, tomatoes, and carrots are great for reducing appetite.
Furthermore, we could eat grapes as a dessert. Grapes can be a healthy, low-calorie snack that satisfies your sweet tooth with only a few calories.
Additionally, you could eat grapes after exercise to properly hydrate the body after strenuous exercise. Besides water, grapes contain electrolytes. We have to replenish electrolytes daily. Eating foods high in water, like grapes after a workout, is the best way to hydrate the body.
Antioxidants in grapes support weight loss
Moreover, grapes are good for weight loss, due to their high antioxidant content. Antioxidants neutralize the dangerous free radicals, which can lead to obesity! Grapes are particularly high in many healthful phytonutrients, such as catechins, anthocyanins, polyphenols, and flavonoids.[6,7]
For instance, purple peel grapes have about 120 mg of anthocyanins per 100g. But, red peel grapes have only 27 mg of anthocyanins per 100g. These powerful antioxidants give plants their red or purple color.[8]
Anthocyanins are beneficial for weight loss. The richest common fruit in anthocyanins is blueberry!
Most noteworthy, grapes are pretty high in resveratrol; a powerful antioxidant compound. High doses of resveratrol are beneficial for reducing body weight, Body Mass Index (BMI), and waist circumference.[9]
Moreover, grapes may be better for weight loss than resveratrol supplements. The combination of many phytonutrients in grapes makes them more efficient for losing weight, and improving body composition.
Prefer eating dark purple grapes. They have high amounts of resveratrol in their skin.
In addition, the skin is the richest part in polyphenols and fiber. As pesticide residues concentrate in the skin of fruits and vegetables, you better prefer organic grapes.
Other foods high in resveratrol are berries, peanuts and red wine.
Resveratrol in grapes is also beneficial for the skin.
Furthermore, you better prefer grape varieties with seeds. Grape seeds are particularly rich in polyphenolic compounds. These compounds have potent antioxidant properties and anti-obesity effects.[10]
Grapes are beneficial for Gut microbiota
Additionally, grape consumption may alter gut microbiota. Eating grapes regularly may increase the number of beneficial bacteria in the gut.[11]
Imbalances in the population and diversity of gut bacteria may lead to chronic inflammation and obesity. On the other hand, regular consumption of grapes can alter gut community structure and reduce fat tissue inflammation, leading to lower percentages of body fat.
Can grape juice or raisins make you fat?
As a rule of thumb, prefer to consume whole foods if you want to lose weight. Fruit juices don’t reduce hunger, as they have negligible amounts of fiber. Moreover, they’re packed with sugars and calories.
But, it seems that daily consumption of moderate amounts of grape juice won’t make you gain weight. Mainly, due to its superior antioxidant content, and increased thermogenesis. The best time to drink a glass of grape juice is at breakfast or before exercise, though.[12]
Raisins are dried grapes. They’re also high in calories and sugars. In fact, raisins have about 300 calories and 65 grams of sugars per 100g. Although they’re packed with vitamins, polyphenols and fiber, you should avoid them if you want to lose weight.
