Getting too many calories from raisins can make you fat. Just a handful has 85 calories. But, eating 1 oz of raisins per day, as part of a well-balanced diet, supports weight loss. They may improve insulin sensitivity and promote satiety.
Getting too many calories from raisins can make you fat
Consuming too many raisins can make us gain weight because they’re high in calories. They have approximately 300 calories per 100g. A handful has 85 calories.
In fact, raisins have about 65 grams of sugar per 100g, or 19 grams of sugar per serving. After all, raisins are a dried fruit.
Too much added sugar can cause belly fat, though. Added sugar increases hunger, leading to overeating. Sugar affects hunger reward signals in the brain.
However, raisins are more than sugar. Actually, they’re packed with fiber and other compounds that prevent spikes of blood sugar. In fact, raisins can improve insulin sensitivity, and reduce postprandial glucose response! Despite their high sugar content, moderate consumption of raisins is good for people with diabetes.[3,4]
Actually, consuming 1-2 tbsp of raisins a day, as part of a well-balanced, hypocaloric diet, is good for weight.
Why do people gain weight eating raisins?
Certainly, raisins are super healthy food. But, people gain weight consuming raisins because they tend to eat them with other calorie-dense foods, like nuts and oatmeal. Nuts, seeds, and whole grains are healthy foods, but they’re also high in calories. For instance, oatmeal, almonds, walnuts, and hazelnuts have between 160 and 185 calories per serving!
A cup of oatmeal with a handful of raisins and a handful of nuts has more than 400 calories! Hence, you should be very cautious with your portion sizes if you want to lose weight. Even eating healthy foods.
What’s the best time to eat raisins for weight loss?
The best time to consume raisins for weight loss is at breakfast. The body metabolizes sugar better in the morning. Most sugar is stored as muscle glycogen, which the body burns it during the day.
On the contrary, eating foods high in sugar before bed can make you fat. The human body stores excess sugar as body fat when consumed late at night.
Raisins after exercise won’t make you fat
Another great time of the day to eat raisins for weight loss is after exercise. The sugar of raisins can help replenish muscle glycogen stores. Consuming sugar after strenuous exercise is beneficial for fast muscle recovery.
Moreover, active people and athletes should regularly consume raisins because they contain antioxidants, vitamins (e.g. vitamin B6), and minerals (e.g. iron, calcium, potassium) that promote muscle recovery, fight fatigue, and are involved in energy metabolism.
Avoid consuming raisins before exercise, though. As they’re high in fiber, raisins may upset your stomach during exercise. Consuming foods high in fiber right before a workout may cause bloating, gas, or discomfort.