Are Grapes Good for Weight Loss?

If you’re trying to reach a healthy weight, grapes can be a delicious, filling and nutritious part of your daily routine. Grapes are low in calories and low in fat. They make a great snack and can also brighten up a meal. Here’s a look at why grapes are a good food to consider for weight loss.

This article will discuss the nutrients in grapes, research on grapes and weight loss, how to enjoy grapes as part of a healthy diet, and their disadvantages.

Healthy Nutrients in Grapes

What’s in grapes? Here’s a list of what you’ll get from about 150 grams (g) of grapes, which equals about 1 cup, according to the U.S. Department of Agriculture (USDA):

Carbohydrates (carbohydrates) are largely simple sugars that are easily consumed by the body. Grapes have almost no fat, and their high water content and fiber can help you feel full. Grapes also contain important nutrients such as potassium, manganese, vitamin K, vitamin C and some B vitamins.

Grapes contain antioxidants: resveratrola compound that may help protect against serious health conditions such as heart disease and cancer, and also has potential anti-obesity properties.

According to the USDA, a healthy daily serving of fruit contains about 1.5 to 2 cups for women and up to 2.5 cups for men.

Research on Grapes and Weight Loss

Fresh fruits, including grapes, have many health benefits, but can they help you lose weight beyond reducing your calorie intake? Here’s a look at what the researchers found.

A 2016 study noted that although grapes and other fruits contain sugar (which is often thought to contribute to weight gain), they are associated with weight loss.

A review of studies published in 2020 examined whether resveratrol aids weight loss by helping the body absorb sugar and speeds up metabolism. The review concluded that it helps reduce weight and increase lean mass.

But another review published the following year found no evidence that resveratrol helps obesity. Another evaluation in 2022 concluded there was no evidence of weight loss.

While research on grapes and weight loss remains inconclusive, there is interest in their other health benefits. A study conducted on mice showed that grapes reduced fatty deposits in the liver and could even extend lifespan. Similar benefits have not been demonstrated in humans to date.

Using Grapes for Weight Loss

Grapes are one of the most popular fruits sold in the United States. Delicious, satisfying and low-calorie, grapes are also a whole, unprocessed food that contains no additives and only natural sugar.

Grapes may play a role in helping you reach your target daily calorie goal. Remember that cutting calories too much can harm your health; so talk to your healthcare provider about setting a healthy calorie goal for weight loss.

Ideas for using grapes as part of a weight loss nutrition plan include:

• Grapes are a great snack to take with you to school, work or post-workout.
• Throw grapes in the freezer for a slightly crunchier snack.
• Sliced ​​or cut grapes can be a delicious addition to a light chicken salad.
• Sauté the grapes and serve with boiled fish.
• Toss the grapes into the wild rice and add a small amount of chopped pecans to combine the nutty and sweet flavors.
• When you need a little something sweet, grapes can be a good substitute for sugary foods like cookies or ice cream.

Are There Any Disadvantages of Grapes in Weight Loss?

All things considered, grapes are a healthy choice, but they do have a few downsides. But too much of most foods can ruin your weight loss plans, so keep portion control in mind. If you record your meals and snacks, be sure to also record how many grapes you eat.

Grapes are relatively high in sugar, so people concerned about their sugar intake should keep this in mind. If you have diabetes, fruit (including grapes) is considered part of a healthy diet due to its low glycemic load (the effect of foods on increasing blood sugar levels after consumption).

If you eat too many grapes, you may notice digestive issues such as diarrhea or gassiness, which can lead to stomach upset.

Summary

When it comes to losing weight while cutting calories, grapes are a good choice. They are satisfying and sweet and contain important nutrients. Research on whether grapes or grape resveratrol helps with weight loss is mixed and inconclusive.

As long as you don’t overdo it (a cup or two of grapes is plenty) they can be part of your weight loss plan.