Grapes are so good for weight loss!

grapes for weight loss

Grapes are good for weight loss. They’re low in calories, reduce appetite, hydrate, contain vitamins C & K, and powerful antioxidants, such as resveratrol!

Are grapes high in calories?

Grapes are low in calories. 100g of grapes contain only 67 calories.[1] Practically, you can’t get fat from eating grapes.

Grapes enhance weight loss, as they can help you consume fewer calories than you burn. Caloric deficit is necessary for losing those extra pounds.

Fiber reduces hunger

Moreover, grapes contain modest amounts of fiber. 100g of grapes contain 0.9g of fiber.

A diet high in fiber is good for weight loss. Consuming the recommended daily dose of fiber reduces the risk of obesity, and improves body composition! We should consume 28g of fiber per 2,000 calories.[2]

Fruits and vegetables are the best dietary sources of fiber. We should eat at least 5 servings a day![3]

Water in grapes enhances belly fat burn

Also, grapes are pretty high in water. In fact, they’re 80% water.

Foods high in water, fiber, and protein tend to have a high satiating effect.[4]

Moreover, grapes hydrate us. Only a well-hydrated body can burn fat mass effectively.[5]

Last, but not least, you could eat grapes before a high-calorie meal. Water and fiber of grapes can significantly reduce hunger. So, we consume fewer calories.

As a rule of thumb, consume foods high in volume, but low in calories, before the main meal of the day, such as grapes, watermelon, apples, kiwis, tomatoes, or carrots. They control appetite and enhance weight loss!

How much sugar in grapes?

Many people avoid eating grapes when follow a diet for weight loss, due to their sugar content.

In fact, 100g of grapes contain 16g of sugars.

Certainly, most calories of grapes come from sugars. But, despite their high sugar content, eating grapes won’t spike your blood sugar levels. They’ve a pretty low Glycemic Load of 9.[6]

High amounts of fiber, water, and polyphenols in grapes prevent blood sugar spikes.

It’s good for weight loss to consume lots of foods with a low Glycemic Load. They help decrease fat mass, and maintain a healthy body weight.[7]

What’s the best time to eat grapes to lose weight?

First, the best time to eat grapes to lose weight is before a high-calorie meal. Water and fiber in grapes take a lot of space in the stomach. So, we feel full for a long time. Therefore, grapes help us consume fewer calories!

Furthermore, we could eat grapes as a dessert. Grapes can be a healthy, low-calorie snack to satisfy your sweet tooth.

Additionally, you could eat them after exercise to properly hydrate your body. Besides water, grapes contain electrolytes. We lose electrolytes when we sweat. You should replenish these essential minerals, as soon as possible. Eating foods high in water, such as cucumber, or watermelon, after a workout, is the best way to hydrate the body, replenish electrolytes, and speed up muscle recovery.

Grapes are high in vitamin C

Also, grapes contain modest amounts of vitamin C. 100g of grapes have 4 mg of vitamin C.

The recommended daily intake of vitamin C is 75 mg for women, and 90 mg for men.

Vitamin C is vital for weight loss, as it helps the body burn fat for energy.

Vitamin K in grapes burns belly fat

Additionally, grapes are good dietary sources of vitamin K. 100g have about 15 mcg.

The recommended daily intake of vitamin K is 90 mcg for women, and 120 mcg for men.

Vitamin K is necessary for the metabolism of fat. Especially, for burning belly fat![8]

Antioxidants in grapes promote weight loss

Certainly, grapes protect from obesity, due to their high antioxidant content. They’re particularly high in many healthful phytonutrients, such as catechins, anthocyanins, polyphenols, and flavonoids.[9,10]

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.[11]

Anthocyanins are beneficial for weight loss. The richest common fruit in anthocyanins is blueberry!

Antioxidants neutralize the dangerous free radicals. Chronic low antioxidant concentrations may lead to oxidative stress, which is a common cause of obesity!

Most noteworthy, grapes are pretty high in resveratrol, a powerful antioxidant compound. High doses of resveratrol seem to be beneficial for reducing body weight, Body Mass Index (BMI), and waist circumference.[12]

Moreover, grapes may be better for weight loss, as compared to 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 the highest amounts of resveratrol in their skin.

In fact, 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 keeps the skin elastic, thick, and prevents skin-aging. More here.

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.

Are grapes with seeds better for weight loss?

Furthermore, you better prefer grape varieties with seeds. Grapes seeds are particularly rich in polyphenolic compounds. These compounds have potent antioxidant properties and anti-obesity effects.[14]

Grape juice can make you fat

As a rule of thumb, prefer to consume whole foods, if you want to lose weight. Fruit juices lack of fiber. Also, they don’t reduce hunger, and they’re packed with sugars. Even fresh squeezed fruit juices, such as orange juice, can make you gain weight, if you consume too many 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.[15]

Certainly, you should prefer whole grapes to lose weight. Grape juice is high in calories, and fructose. High intake can lead to weight gain and insulin resistance!

Are raisins good for weight loss?

Raisins are dried grapes. They’re high in calories and sugars. In fact, 100g of raisins have about 300 calories and 65g of sugars.[16]

Although they’re packed with vitamins, polyphenols and fiber, you should avoid them, if you want to lose weight. They can’t keep you full for a long time.