Eat Grapes every day for Weight Loss

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.

Benefits of Grapes for Weight Loss


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 by eating grapes. They help us consume fewer calories in a day. A caloric deficit is necessary for weight loss.


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.

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]

How much sugar in a cup of grape juice?Pin

Although, grapes contain sugar, people with diabetes can consume reasonable amounts. They don’t spike blood sugar. Their Glycemic Load is pretty low. The glycemic load of grapes is between 6 and 9.[2]

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 fiber.

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. 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![3]

Grapes reduce appetite

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![4]

Grapes contain about 0.9 grams of fiber per 100g. A typical 1-cup serving contains approximately 0.83 grams of fiber or 2% of the recommended daily intake.

High fiber intakes have been associated with a lower risk of developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Also, it may lower elevated blood pressure and serum cholesterol levels, improve insulin sensitivity and enhance immune function![5]

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![6]

Raisins contain up to 7 times more fiber than grapes!

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.[7,8]

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.[9]


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.[10]

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.[11]

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 of 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.

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.[12]

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.


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.[13]

Moreover, grapes hydrate us. A well-hydrated body burns more belly fat.[14]

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?

At Breakfast

Grape juice is mainly sugar. A glass contains about 32 grams of sugar and 150 calories. Breakfast is the best time of the day to drink grape juice. The body can metabolize sugar better in the morning, as it has increased insulin sensitivity. Most sugars in grape juice are stored as glycogen in the muscle tissue when consumed at breakfast.

In addition, drinking reasonable amounts of grape juice in the morning is good for the skin and the eyes. Grape juice is packed with powerful antioxidant compounds, like resveratrol and vitamin C. These compounds protect the skin, hair, nails, and eyes from oxidative stress, due to air pollution, sun radiation, and smoking!

Before a high-calorie meal

The best time of the day to eat grapes for weight loss is before a high-calorie meal. Water and fiber in grapes take up 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.

As a Dessert

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.

Around Exercise

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.

How much sugar in a cup of grapes?Pin

On the contrary, you can drink grape juice before and after exercise. Consuming easily digested carbs before exercise is beneficial for athletes. Drinking grape juice after a workout is also beneficial, as sugar replenishes glycogen stores, promoting muscle recovery. Muscle glycogen stores are depleted after strenuous workouts.

At Dinner

The worst time of the day to drink grape juice is late at night. Sugar at night may cause metabolic changes and higher levels of glucose. Hence, drinking grape juice at night may make you gain weight.

You should prefer eating foods with a low glycemic index at dinner, like whole grapes.

Whole grapes are a great late-night dessert because they’re a natural source of melatonin. Melatonin supports a good night’s sleep.

How many Grapes can I eat a day on a Diet?

We lose weight when we consume fewer calories than we burn. A glass of grape juice has about 150 calories. Hence, you shouldn’t consume more than a glass of grape juice a day if you want to lose weight.

The USDA recommends adults aim for 2-2.5 cups of fruit per day. One serving of grapes is typically around ½ cup or 16 grapes. Sticking to 1–2 servings of grapes throughout the day is a reasonable recommendation for most diets.

It’s beneficial to incorporate a variety of fruits into your diet to get a wider range of nutrients.

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.[15]

Raisins are dried grapes. They’re also high in calories and sugars. Raisins have about 300 calories and 65 grams of sugar per 100g. Although they’re packed with vitamins, polyphenols and fiber, you should avoid them if you want to lose weight.

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