How Snacking on Raisins reduces Blood Sugar Levels

What are Raisins?

Raisins are dried grapes/currants. However, unlike fresh grapes, they are indeed rich and dense natural sources of energy, vitamins, electrolytes, and minerals. In addition, they are packed with many health benefiting poly phenolic anti-oxidants, dietary fiber, and other phyto-nutrients.

Health benefits of raisins

1. Raisins, like dried apricots, figs, prunes, are concentrated sources of energy, vitamins, minerals, and anti-oxidants. On comparison to fresh ones; 100 g of dried grapes provide 249 calories, several times more fiber, vitamins, minerals and poly-phenol antioxidants. However, they contain fewer amounts of vitamin C, folic acid, carotenes, lutein and xanthine than in fresh grapes.
2. They are gluten free and can be consumed by people who do not tolerate gluten as an alternative healthy food.
3. As in grapes, raisins also contain phytochemical compound resveratrol. Resveratrol, a polyphenol anti-oxidant, has anti-inflammatory, anti-cancer, blood cholesterol lowering activities. Studies suggest that resveratrol has been found to be protective against cancers like melanoma, colon and prostate, coronary heart disease (CHD), degenerative nerve disease, Alzheimer's disease and viral/ fungal infections.
4. In addition, resveratrol reduces stroke risk by altering the molecular mechanisms in the blood vessels. It does so firstly by reducing susceptibility of blood vessels damage through decreased activity of angiotensin (a systemic hormone causing blood vessel constriction that would elevate blood pressure) and secondly, through increased production of the vasodilator substance, nitric oxide (a beneficial compound that causes relaxation of blood vessels).
5. Like in grapes they, especially those derived from red/purple grapes, are very high in anthocyanins, another class of polyphenolic anti-oxidants. Anthocyanin’s have been found to have anti-allergic, anti-inflammatory, anti-microbial and anti-cancer activities.
6. 100 g raisins provide 3.7 g or 10% of daily-required levels of dietary fiber. Studies suggest moderate fiber in the diet help lower body weight, cholesterol levels in the blood, and colon and breast cancer incidence as well as constipation episodes by decreasing GI transit time of food. Furthermore, they are also abundant in flavonoid compounds such as tararic acid, tannins, catechism...etc. Along with inulin and fiber, these compounds aid in the laxative action.
7. Raisins are dense sources minerals like calcium, iron, manganese, magnesium copper, flouride, and zinc. Copper and manganese are an essential co-factor of antioxidant enzyme, superoxide dismutase. 100 g provides 23% daily requirement levels of iron.
8. In addition, they are rich in heart healthy electrolyte potassium. 100 g provide 749 mg of potassium. Potassium reduces heart rate, blood pressure by countering sodium and thereby helps prevent stroke, CHD, and peripheral vascular diseases. 
9. They are also good source of some B-complex vitamins such as thiamin, pyridoxine, riboflavin, and pantothenic acid.

What is the blood sugar level?

The blood sugar level is the amount of glucose (sugar) in the blood. It is also known as plasma glucose level. It is expressed as mill moles per litre (mmol/l).

Normally blood glucose levels stay within narrow limits throughout the day: 4 to 8mmol/l. But they are higher after meals and usually lowest in the morning.

In diabetes the blood sugar level moves outside these limits until treated. Even with good control of diabetes, the blood sugar level will still at times drift outside this normal range.

 

New Research- Overall Post-Meal Blood Sugar Levels Reduced By Snacking On Raisins\

New research debuted at the American Diabetes Association's 72nd Annual Scientific Session suggests eating raisins three times a day may significantly lower postprandial (post-meal) glucose levels when compared to common alternative snacks of equal caloric value. The study was conducted at the Louisville Metabolic and Atherosclerosis Center (L-MARC) by lead researcher, Harold Bays, MD, medical director and president of L-MARC. The study was conducted among 46 men and women who had not previously been diagnosed with diabetes mellitus, but who had mild elevations in glucose levels. Participants were randomly assigned to snack on raisins or pre-packaged commercial snacks that did not contain raisins or other fruits or vegetables, three times a day for 12 weeks. Findings included:

Compared to control snacks, raisins significantly decreased mean post-meal glucose levels by 16 percent Compared to baseline within group paired analysis, raisins significantly reduced mean hemoglobin A1c by 0.12 percent Consumption of the control snacks in the study did not significantly reduce mean post-meal glucose or hemoglobin A1c .Compared to the snacking control group, the group consuming raisins had a

significant statistical reduction in their after-liquid meal blood sugar levels among study participants who had mean baseline fasting glucose levels between 90 and 100 mg/dl.," said Dr. Bays. This favorable glucose effect of raisins was further supported by the statistically significant reduction in hemoglobin A1C (a standard test for overall blood sugar control in diabetes mellitus) in the within group comparison to baseline. The within group comparisons from baseline with snacks did not demonstrate a reduction in hemoglobin A1C.

The study was funded by the California Raisin Marketing Board through a grant to the L-MARC Research Center in Louisville, Kentucky.  "Raisins have a relatively low glycemic index and contain fiber and antioxidants, all factors which contribute to blood sugar control," said James Painter, Ph.D., R.D., and nutrition research advisor for the California

Raisin Marketing Board. "Decreasing blood sugar and maintaining normal hemoglobin A1C levels is important because it can prevent long-term damage to the heart and circulatory system. This research is part of a two-part study by L-MARC that looked at raisins and possible impacts to blood pressure and blood sugar levels. The first part of the study announced at the American College of Cardiology's 61st Annual Scientific Session suggests eating raisins three times a day may significantly lower blood pressure among individuals with slightly higher than normal blood pressure, otherwise known as prehypertension.

(Source- American Diabetes Association)