Sun-dried raisins and good nutrition
First of a series
September 1999
Energy. The natural sugars that are a great source of energy come packaged with
fiber that plays a key role in preventing the typical low blood sugar levels found a few
hours after consumption of refined sugars. This was confirmed with clinical studies that
compared raisins to various pure sugars. When we fed raisins to 12-to-17-year-old soccer
players during the mid-game break, their blood sugar was much higher at the end of the
game. This tells us that raisins are a good energy source, because the sugar comes
together with fiber and other healthful nutrients.
Potassium. Their large amount of potassium and low amount of sodium make sun-dried
raisins very valuable as a way to increase the intake of this mineral as most diets are
too high in sodium in relation to potassium. This high "ratio" of potassium to
sodium is ideal to help maintain a proper blood pressure in people. A recent study at Loma
Linda University in California confirmed that adding raisins to the diet lowers blood
pressure.
Fiber. The fiber in raisins not only helps with sugar metabolism, but regulates
intestinal function and proper elimination and combined with tartaric acid creates a more
protective environment in the large intestine, which may help protect against possible
cancer development when consumed with a proper diet. Tartaric acid is unique to grapes and
a few exotic fruits. In a recent study in collaboration with Purdue University, we showed
that tartaric acid is a key part of the beneficial effect of sun-dried raisins on the
digestive system. It works together with the good fibers found in sun-dried raisins, not
only in preventing constipation but also in creating a healthy environment in the large
intestine. The combination of tartaric acid, fiber and potassium in sun-dried raisins
could be the reason that in Mediterranean countries the "grape cure" is so
popular in the early fall.
Antioxidants. Phenolic compounds are powerful, protective antioxidants. They could
be one of the reasons why fruits and vegetables are considered protective against heart
disease and cancer. Sun-dried raisins are a good source of phenolics. In a recent study, a
diet high in raisins caused biochemical changes in the blood that showed that there were
increased antioxidant defenses when compared to a typical refined, low-fruit-and-vegetable
diet. Perhaps phenolics in grapes and their products may be one of the reasons for the
French Paradox. Analysis of sun-dried raisins at Oregon State University shows that they
contain a very powerful phenolic antioxidant, quercetin, and some related compounds.
Phenolics in general, like quercetin have been found to protect against experimental
cancer in animal studies. This may be why, in a 20-year study of over 34,000 people by
researchers at Loma Linda University, raisins were one of the items that appeared to be
protective against pancreatic cancer.
Blood cholesterol. In some recent studies, we fed sun-dried raisins with a
plant-based diet, and in a few weeks the subjects' blood cholesterol was significantly
lowered. Later you’ll learn about a study with some of the raisin and rice recipes
from this book.
Blood triglycerides. These blood fats should be low. Diets high in refined sugars
and refined carbohydrates tend to raise triglycerides, a risk factor for heart disease. In
a 1997 study, when we increased carbohydrates as sun-dried raisins and whole grain bread,
there was no rise in blood triglycerides, showing the value of feeding carbohydrates in
their unrefined form.
Write to Nutrition@Sphera.org for more information about raisins and health.
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