Raisins support weight loss when consumed in moderation. 2 tbsp a day, as part of a well-balanced diet, can reduce postprandial glucose response, improve insulin sensitivity, and promote satiety. As raisins are high in calories and sugars, much higher amounts can make us fat, though!
Getting too many calories from raisins can make you fat
Above all, raisins can make us gain weight because they’re high in calories. They have approximately 300 calories per 100g. Even a handful has 85 calories. So, consuming high amounts of raisins can certainly make you fat.
As a rule of thumb, consuming foods high in sugar, with a high glycemic index, makes us fat. Too much added sugar, in particular, can make us gain weight, as it increases hunger, leading to overeating. It affects hunger signals in the brain.
However, raisins are packed with fiber and other compounds that prevent spikes of blood sugar. In fact, raisins can improve insulin sensitivity, and reduce postprandial glucose response! Actually, despite their high sugar content, moderate consumption of raisins is good for people with diabetes.[3,4]
Consuming 2 tbsp of raisins a day, as part of a well-balanced, hypocaloric diet, is good for weight.
Why do people get fat eating raisins?
Certainly, raisins are super healthy calorie-dense foods. You should eat them regularly. But, they’re high in calories. Therefore, we should only eat reasonable amounts.
People get fat consuming raisins because they eat them with other calorie-dense foods, like nuts and oatmeal. Nuts, seeds, and whole grains are healthy foods as well. However, they’re particularly high in calories. For instance, 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.
Raisins at night may make you gain weight
The best time to consume raisins 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 gain weight. The human body stores excess sugar as body fat when consumed late at night.
Raisins after exercise won’t make you fat
Actually, the best time of the day to eat raisins for weight loss is after exercise. 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.