Doctor of Dietology and Obesity Treatment Center of “Cardiolitas Clinic” Kaunas Dr. According to Rasa Rajgunite, nutritionist, grapes are rich in various vitamins and minerals, mainly copper and vitamin K.
“Copper is an essential mineral for energy production, and vitamin K is essential for maintaining good blood clotting and healthy bones.” Grapes are rich in B vitamins such as thiamin, riboflavin and B6. Both thiamine and riboflavin are needed for growth and development, but B6 is mainly needed for protein metabolism,” says R. Razgūnaitė.
© Organizer’s photo
One of the biggest benefits of grapes is the antioxidants contained in these berries. Their amount depends on grape variety, storage conditions after harvesting and other environmental factors.
“Antioxidants help repair damage caused by free radicals, which are considered harmful molecules to the body’s cells. Free radicals are known to cause oxidative stress, which is linked to chronic diseases such as diabetes, cancer and heart disease, so moderate consumption of grapes can help lower cholesterol and improve cardiovascular health. Grapes Skins and seeds are high in antioxidants,” the nutritionist responds.
Substitute for a handful of grapes
According to him, for this reason, a diet rich in resveratrol, one of the antioxidants such as the Mediterranean diet, contributes not only to good well-being but also to health.
Marius Gudauskas, manager of Eckes-Granini Lietuva, says one way to enjoy grapes is to drink their juice. According to data from a Lithuanian population survey conducted last year on behalf of the company, every fifth resident of the country drinks grape juice (17 percent of respondents). In addition, in terms of popularity of consumption, grape juice is the fifth choice of the country’s population.
“We must clarify that in Lithuania, we don’t usually see grape juice on store shelves, but their nectar is more pleasant to drink and more refreshing,” says M. Gudauskas.
Although grapes have a low or medium glycemic index, their juice often has a high glycemic index, so you should carefully judge the amount you consume.
“I don’t recommend using grapes for those trying to lose weight and those suffering from diabetes. One cup of grapes contains 23 grams of sugar, when the upper limit of sugar intake is calculated as 10 to 15 grams per day, including all added sugar from food. If we consume too much grape berries and their juice, we still We get a lot of sugar, so we have to be more careful about how much we eat or drink. When choosing what to eat, I recommend choosing natural fruits and berries, if possible”, notes the interviewer.
Which grapes are healthy?
Depending on the variety, grapes are fruits with a medium or low glycemic index. In Lithuania, on store shelves, sweet, high glycemic index varieties of grapes are commonly found. Not only are the grape varieties different, but so are their advantages.
“Red grapes are a better choice than green for several reasons. First, green grapes lack anthocyanin, which is why unripe grapes are green, and the lack of anthocyanin lowers antioxidant levels. Also, the skin of dark grapes contains a polyphenol called resveratrol, which protects cells from damage caused by free radicals. And helps reduce inflammatory processes in the body or prevent oncological diseases,” said R.
According to M. Gudauskas, red grape juice is used for “Elmenhorster” grape nectar produced in Lithuania.
“In terms of taste, red grapes are sweeter than green grapes. The sweetness of the berries is greatly influenced by the growing conditions and the number of sunny days, so when choosing raw materials, it is necessary to carefully assess the quality of the harvest,” he says.
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