By Taylor Sutton, MS, RDN, LD
Research is ongoing to uncover just how grapes may deliver so many health benefits. Numerous studies on grapes and grape products, including table grapes, grape juice and wine, suggest that table grapes contribute to many things. Studies suggest that grape polyphenols may help protect the health and function of our cells in multiple ways, contributing to antioxidant action and influencing an array of cell communications that affect important biological processes. Research spans across the board from heart health, eye health, diabetes, and more.
Grapes come in many different colors which all have a health attribute to them so varying up your source can be key. If grapes are on your weekly shopping list, try letting your little shoppers pick which ones they want or try a few. Grapes are a food that most all family members can eat if cut appropriately. If a child is under the age of 5 grapes can be tricky as they are considered a choking hazard so halving or quartering them can help significantly.
1 cup of grapes provides 62 calories, no fat or cholesterol, 176 mg of potassium (5% DV), 16 grams of carbohydrate and 1 gram of fiber. Not bad for the perfect sweet little treat. Outside of providing energy, it also provides a fair amount of water concentration.
While it has only 1 gram of fiber, that is considered 3% of your overall daily need which can be significant for some as most Americans do not consume the recommended amounts. Dietary fiber is commonly recognized as an important factor in weight loss and weight management by functioning as a bulking agent in the digestive system. High fiber foods increase satiety and reduce appetite, allowing you to feel fuller, longer and help you lower your overall caloric intake. If you couple that with the water you’ll be thanking us later.
Easy Fruit Salad
Ingredients
- 1 Medium Apple
- 1 Large Orange
- 3 c. Grapes
- 1/4 c. Pomegranate Arils
- Mint to garnish as desired
Directions
Dice apples.
Peel away the rind from orange flesh.
Dice grapes into quarters.
Mince the mint.
Combine all ingredients in a bowl and mix.
Top with pomegranate arils.
