Which grapes have less calories

The glycemic index of grapes is estimated to be about 59, while the glycemic load for a one-cup serving is Grapes are a nearly fat-free food, providing far less than 1 gram per serving. There is just 1 gram of protein per serving of grapes. They pair well with cheese and nuts, which are good sources of protein and can help build a balanced, satisfying snack.

Grapes are an excellent source of vitamin K and manganese. You'll also benefit from a healthy dose of vitamin C , which helps to keep immunity high and aids in repairing tissues, such as healing wounds.

Grapes are a vitamin-rich and hydrating fruit that provides plenty of vitamin C, K, and A. Grapes are a nutrient dense source of carbohydrates, but provide minimal amounts of protein and fat. Grapes are a sweet, low-fat, and low-calorie treat. If you are trying to reduce your intake of processed foods or added sugars, grapes can be a good substitute for snacks like cookies and candy.

Most of the health benefits of grapes come from the vitamins they contain. Vitamin K is important for strong bones and blood clotting. Note: If you take Coumadin warfarin or other blood thinners, your vitamin K intake should be consistent.

Talk with your doctor about your diet. Grapes contain relatively large amounts of phytonutrients, especially flavonoids such as resveratrol found in the skins of red grapes. Resveratrol has antioxidants that may help to lower the risk for high cholesterol, high blood pressure, blood clots, and heart disease.

Grapes also contain quercetin a flavonoid , which may help protect cells from damage. For instance, there is some evidence that quercetin offers a number of health benefits including being an anti-inflammatory, antiviral, and antioxidant agent. Some research indicates that consumption of resveratrol sometimes in the form of supplements can also help to improve memory and cognitive function in older adults. Some research has shown that resveratrol can be helpful for people with type 2 diabetes.

Resveratrol may improve glycemic control and decrease insulin resistance, both of which are beneficial for people with diabetes.

People with irritable bowel syndrome IBS and Crohn's disease may experience digestive symptoms when they consume foods high in FODMAPs fermentable oligo-, di-, monosaccharides, and polyols, a collection of short-chain carbohydrates. Medical experts have identified five major allergens present in grapes. Symptoms of a grape allergy may include hives, rash, or swelling or more severe reactions. Eating grapes may slow blood clotting because of their vitamin K content.

Ask your healthcare team for advice, especially if you take blood thinners like Coumadin warfarin and monitor your Vitamin K intake. Whole grapes are a choking hazard for kids 4 years old and younger. Cut grapes into quarters before serving to young children. Grapes, both European and American variety, are grown in the United States. European grapes are harvested in California, mostly for making raisins , while American grapes are mostly used in making jam, jelly, juice, and other food products.

There are many varieties of table grapes, ranging from white, black, green, and ruby-red. Each variety of grape has a distinct flavor. Seeded grapes tend to have more flavor, but most people prefer seedless varieties. Deep-purple, red, and black grapes are a richer source of antioxidants than green grapes.

In general, though, there is not much difference in the nutritional value of grape varieties. However, grape juices, jams, and jellies usually have more sugar than fresh grapes since sugar is typically added in preparation. It is important to read the ingredient label. A tablespoon of grape jelly has 10 grams of sugar. What's available in the grocery store depends on the time of year and where you live, as different varieties of grapes are harvested throughout the summer and fall.

But you can always find imported grapes any time you need them. When purchasing grapes, avoid grapes with mold or those that are shriveled. Choose grapes that are rich in color. Green grapes are the sweetest and best flavored when they are yellow-green in color.

Red and black grapes are best when they have full, rich color. Grapes that have a powdery-white coating, called bloom , are safe to eat.

The coating is a naturally occurring substance that protects grapes from moisture loss and decay. Sometimes it doesn't wash off easily, but it is safe to eat. If stored correctly, grapes can keep in the refrigerator for several weeks.

To maintain optimal freshness, follow these steps:. In fact, over 1, beneficial plant compounds have been identified in this fruit 5 , 6. The highest concentration of antioxidants is found in the skin and seeds. For this reason, most of the research on grapes has been done using seed or skin extracts 7. Red grapes contain higher numbers of antioxidants due to the anthocyanins that give them their color 5. The antioxidants in grapes remain present even after fermentation, which is why red wine is also high in these compounds 8.

One of the antioxidants in this fruit is resveratrol , which is classified as a polyphenol. Numerous studies have been performed on its benefits, showing that resveratrol protects against heart disease, lowers blood sugar and protects against the development of cancer 9.

Grapes also contain vitamin C, beta-carotene, quercetin, lutein, lycopene and ellagic acid, which are powerful antioxidants as well 6. Grapes contain high levels of beneficial plant compounds, which may help protect against certain types of cancer 6. Resveratrol, one of the compounds found in this fruit, has been well-studied in terms of cancer prevention and treatment.

It has been shown to protect against cancer by reducing inflammation, acting as an antioxidant and blocking the growth and spread of cancer cells within the body However, the unique combination of plant compounds found in grapes may be responsible for their anti-cancer benefits. In addition to resveratrol, grapes also contain quercetin, anthocyanins and catechins — all of which may have beneficial effects against cancer Grape extracts have been shown to block the growth and spread of human colon cancer cells in test-tube studies 12 , Additionally, one study in 30 people over the age of 50 showed that eating 1 pound grams of grapes per day for two weeks decreased markers of colon cancer risk Studies have also found that grape extracts block the growth and spread of breast cancer cells, both in laboratory and mouse models 15 , 16 , While studies on grapes and cancer in humans are limited, a diet high in antioxidant-rich foods, such as grapes, has been linked to a lower risk of cancer Low intake of potassium has been linked to increased risks of high blood pressure, heart disease and stroke A study in 12, adults showed that people who consumed higher levels of potassium in relation to sodium were less likely to die from heart diseases than those who consumed less potassium Compounds found in grapes may help protect against high cholesterol levels by decreasing cholesterol absorption White grapes did not have the same effect Additionally, diets high in resveratrol, such as the Mediterranean diet , have been shown to decrease cholesterol levels as well Furthermore, compounds found in grapes may even decrease blood sugar levels.

In a week study in 38 men, those who took 20 grams of grape extract per day experienced decreased blood sugar levels, compared to a control group Resveratrol also increases the number of glucose receptors on cell membranes, which may have a beneficial effect on blood sugar Managing your blood sugar levels over time is an important factor in reducing your risk of diabetes. In one study, mice fed a diet supplemented with grapes showed fewer signs of damage to the retina and had better retinal function compared with mice who were not fed the fruit In a test-tube study, resveratrol was found to protect retinal cells in the human eye from ultraviolet A light.

This may lower the risk of developing age-related macular degeneration AMD , a common eye disease According to a review study, resveratrol may also help protect against glaucoma, cataract and diabetic eye disease Additionally, grapes contain the antioxidants lutein and zeaxanthin.

Several studies have demonstrated that these compounds help protect the eyes from damage from blue light Eating grapes may benefit your brain health and boost your memory. In a week study in healthy older adults, mg of a grape supplement per day significantly improved scores on a cognitive test measuring attention, memory and language compared to baseline values Another study in healthy young adults showed that drinking about 8 ounces ml of grape juice improved both the speed of memory-related skills and mood 20 minutes after consumption Studies in rats have shown that resveratrol improved learning, memory and mood when taken for 4 weeks Grapes contain many minerals necessary for bone health , including calcium, magnesium , potassium, phosphorus, manganese and vitamin K 1 , Though studies in rats have shown that resveratrol improved bone density, these results have not been confirmed in humans 36 , 37 , In one study, rats fed freeze-dried grape powder for 8 weeks had better bone absorption and retention of calcium versus rats that did not receive the powder Numerous compounds in grapes have been shown to protect against and fight bacterial and viral infections 39 , Grapes are a good source of vitamin C, which is well known for its beneficial impact on your immune system 1 , Grape skin extract has been shown to protect against the flu virus in test-tube studies Additionally, compounds in grapes stopped the herpes virus, chicken pox and yeast infections from spreading in test-tube studies Here is everything you need to know about grapes from its health benefits to unique culinary uses.

Serving Size : 1 cup g. Some specific health benefits of grapes include:. Aside from differences in color and taste, you may be wondering if the different colors of grapes have different nutritional benefits. However, green grapes do contain an array of other polyphenols and may have a different mix of other types. Romano advises shoppers to look for grape bunches with green, pliable stems and plump berries.

Ever notice a powdery white coating on your grapes?