Raisins, also known as raisins, are raisins that have been dehydrated and have a sweet taste due to their high content of fructose and glucose, these grapes can be consumed raw or in different dishes and can vary in color depending on the type.The most common are yellow, brown and purple.
The consumption of raisins can have several health benefits, as long as they are consumed in moderation, since they contain enough fiber and tartaric acid, a substance that contributes to the health of the intestine, in addition, this type of grape provides energy, is antioxidant and has a high content of vitamins and minerals.
The main health benefits of raisins are
The raisins are rich in soluble and insoluble fibers that help to increase the volume of faeces and make them softer, stimulating the functioning of the intestine and facilitating its expulsion, in addition the raisins also provide a greater feeling of fullness so that, if consumed in small amounts, it can contribute to weight loss.
This dried fruit is also considered a prebiotic because it is rich in tartaric acid, an acid that is fermented by gut bacteria and helps improve intestinal function.
Dried grapes can be a good supplement to the diet to improve and maintain the health of bones and teeth, as they are rich in calcium, a very important mineral for bone tissue, so in addition to keeping bones strong, they prevent the onset of osteoporosis.
In addition, raisins also contain a trace element, called boron, which facilitates the absorption of calcium, magnesium, phosphorus and vitamin D, essential for the entire bone system, as well as for the nervous system, so the boron present in the raisins can help prevent arthritis, an effect tested by studies that show that people with osteoarthritis have very low levels of this trace element.
Raisins are rich in antioxidants such as flavonoids, phenols, and polyphenols, which are compounds that help reduce oxidative stress, eliminate free radicals, and prevent cell damage; for example, raisins can help reduce the risk of developing chronic diseases such as heart problems or cancer.
Raisins are a good source of fero, so it improves the transport of oxygen to the cells of the body and favors the production of red blood cells, preventing the appearance of iron deficiency anemia.
Pass fibers have the ability to decrease the absorption of bad cholesterol in the gut, which helps to keep cholesterol and triglycerides more regulated in the blood and to prevent the deposit of fat in blood vessels, as well as antioxidant and decreases the risk of cell damage, the raisins are perfect for reducing the risk of cardiovascular disease.
This table presents the nutritional information for every 100 grams of raisins:
To eat raisins in a healthy way it is important that they are consumed in small amounts, since they are very caloric and contain a good amount of sugars, however, whenever consumed in moderation, raisins can have several health benefits.The recommended ration is 2 tablespoons, added to yogurt, salads, cereals, cakes or granola, for example.
For people with diabetes, raisins have an average glycemic index and therefore mean that they can moderately increase blood sugar levels, which can be consumed whenever there is good control of glucose levels, following a balanced diet.
Ingredients
Preparation mode
In a bowl mix the oats with the almond milk, then add the sugar, eggs, yogurt and vanilla, stir until smooth, gradually add the flour, cinnamon, baking soda and yeast, finally add the raisins, put the mixture into small shape and cook for 375o for 15 to 20 minutes. This recipe gives 10 cookies.
Ingredients
Preparation mode
Put a little oil in a small saucepan over medium heat, let the onion fry until golden brown, then add the rice, raisins, salt and pepper, add the water and wait for it to bubble.When it starts to boil, simmer and cover the pan for 15 to 20 minutes, finally remove the pan from the heat and add the almonds, nuts or cashews.