People on earth know that foods high in sugar can promote obesity and increase the risk of many chronic diseases such as diabetes and high blood pressure. However, many people always want something sweet during the day. How can we balance sweetness, nutrition and health? This is to recommend the protagonist of today's article-raisins.

Grapes are a very sweet fruit. After drying, the sugar will be concentrated and the heat will be concentrated. According to the Chinese food composition table, 100 grams of raisins contain 334 kcal, which is similar to rice white noodles. Among them, 83.4 grams of carbohydrates, 2.5 grams of protein and 0.4 grams of fat. From the point of view of protein, it is lower than rice white flour, and the carbohydrate content is slightly higher than that of various grains, mainly fructose and glucose, and the sucrose content is very low.

Some people may say: raisins are just a lot of sugar. In fact, there are many good things in raisins, and there are many health effects.

1. Reduce the risk of dental caries.

In people’s impressions, raisins are sweet and sticky, should they promote tooth decay? However, more and more studies in recent years believe that eating raisins will not cause dental caries, but can reduce the risk of dental caries. The premise is to brush your teeth normally. If you eat raisins before going to bed without brushing your teeth, it is not the fault of raisins.

The sweetness in raisins is mainly contributed by glucose and fructose, while sucrose is so little that it can be ignored. You know, sucrose is a good raw material for bacteria in dental plaque to synthesize "adhesive glucan", and "adhesive glucan" is an important pathogenic factor for dental caries and gum disease.

Scientists believe that eating raisins in a daily diet is good for oral health.

2. Increase satiety and improve diet quality.

Raisins are rich in dietary fiber, compared with the same calories, they have a good feeling of fullness. At the same time, it is not easy to overdose. Putting a dozen raisins makes the food taste delicious, but few people eat raisins in a big bowl, because it is easier to produce satisfaction.

3. The blood sugar is not raised quickly, and it is a low- and medium-glycemic index food.

Although raisins are sweet, their blood sugar index is not high. Therefore, people with diabetes or insulin resistance can enjoy small amounts of raisins without increasing their total carbohydrate intake. Studies in my country have found that when raisins and rice are combined in a ratio of 1:1, blood sugar does not rise more than when eating rice alone. If you eat raisins, almonds, and rice together, your blood sugar will be significantly lower after the meal.

4. High potassium food is good for blood pressure management.

Studies have shown that if raisins are used to replace daily snacks as a tea break food, it will help control blood pressure and prevent cardiovascular disease.

First of all, raisins concentrate the mineral components in fresh grapes, especially potassium. The potassium content in 100 grams of ordinary raisins reaches 995 mg, which is nearly 20 times that of refined white rice. In addition, there are dozens of milligrams of calcium, which is higher than rice white noodles.

Secondly, the dietary fiber and antioxidant substances in raisins are relatively rich. Then, raisins also "inherit" a variety of antioxidant substances in grapes. During the drying process, some antioxidant components are concentrated, and some components are oxidized and decomposed. Among them, the dark brown, purple-black raisins, because the peel contains more anthocyanins, its antioxidant capacity will be stronger. ——After all, you have to spit out the skins of grapes when you eat grapes, and no one will spit out the skins of raisins.

By the way, if it is a thicker raisin, the dietary fiber content is also considerable, which is good for preventing constipation and bowel cancer.

Of course, raisins are good, but they are only part of a healthy diet. A balanced diet is the foundation of health. Don’t overeat it if it’s delicious. Use it to replace other processed snacks for better health.