Raisins are delicious, nutritious, and packed with antioxidants.
They are rich in many essential vitamins and minerals. They contain high amounts of dietary fiber, potassium, calcium, and other minerals. They are a great source of energy. They are also rich in carbohydrates, which makes them a good snack option especially if you want to reduce your calorie intake.
However, eating too many raisins may cause digestive problems, weight gain, and even diabetes.
In this article, we will talk about the major disadvantages of eating raisins
Disadvantages of Eating Raisins
1. Weight Gain And Obesity
Raisins are high in calories. They contain about 140 calories per cup. A study published in the Journal of Nutrition found that eating raisins could lead to weight gain. Researchers gave rats either a diet rich in carbohydrates or one rich in fat. After six weeks, the rats fed on the carbohydrate-rich food gained twice as much weight as those fed on the fat-rich food.
Eating too many raisins can lead to weight gain and obesity. A study published in the American Journal of Clinical Nutrition found that eating one ounce of dried grapes daily increased participants’ waist circumference by 0.7 cm over three months.
In addition, consuming more than four ounces per day led to a 3% increase in body mass index (a measure of body fat). This is compared to a 2% decrease in BMI for those who ate less than two ounces of raisins each day.
They contain fructose, a sugar that causes insulin spikes and increases belly fat. If you’re looking to shed some pounds, stick to whole grains like oats, brown rice, quinoa, barley, and wheat berries. These foods fill up your stomach without adding excess calories.
However, eating small portions of raisins every day won’t hurt you. In fact, it might help you reach your weight loss goals.
2. May Damage Your Digestive Health
Raisin consumption is associated with increased risks of constipation and digestive issues. A study published in the American Journal of Clinical Nutrition found that women who ate one serving per day had a 50% greater chance of developing constipation compared to those who didn’t eat raisins at all. In addition, eating three servings of raisins daily was linked to a 60% increase in the odds of having constipation.
The researchers believe that the reason why raisins are linked to constipation is that they contain high amounts of insoluble dietary fibers such as pectin and cellulose. Insoluble fibers pass through the stomach without being digested and reach the colon intact. They cause water retention and slow down bowel movements. This leads to hard stools that take longer to move out of the body.
If you want to enjoy the benefits of raisins, stick to one serving per day. Choose dried fruits over canned ones since the latter tend to have added sugar.
3. May Cause Certain Diseases
Raisins are high in fiber, potassium, vitamin B6, and magnesium, making them a healthy snack option.
However, according to a study published in the journal Food Chemistry, raisins contain phytate, a compound that binds minerals like iron, zinc, calcium, copper, manganese, and phosphorus.
Phytic acid prevents the absorption of those nutrients into our bodies, potentially causing problems such as osteoporosis, kidney stones, and colon cancer.
4. Risk of Allergic Reaction
Raisins contain a protein called amylase, which causes an allergic reaction in some people. If you’re allergic to raisins, you’ll experience symptoms such as hives, rashes, itching, nausea, and vomiting. Although most people won’t have any problems with raisins, others may develop anaphylactic reactions. These include swelling of the throat, difficulty breathing, and sometimes even death.
If you think you might be allergic to raisins or another food product containing raisins, check the ingredients list carefully.
You could save yourself a lot of trouble.
5. Raisins’ Negative Effects on Pregnant Women
The sweet treat known as a raisin contains many nutrients, including fiber, potassium, vitamin B6, copper, magnesium, manganese, phosphorus, niacin, riboflavin, thiamine, zinc, folate, iron, selenium, calcium, and protein.
But eating too many raisins could actually cause harm during pregnancy.
A study published in Diabetes Care found that women who ate about one ounce of raisins per day had increased risks of developing gestational diabetes, while those who consumed more than three ounces per day had a greater chance of delivering a baby with type 2 diabetes.
Researchers say it’s possible that consuming large amounts of sugar causes insulin resistance, which leads to elevated blood sugar levels.
6. Eating Raisins During Breastfeeding
According to a study published in Pediatrics, babies who were fed raisins had lower birth weights than those who weren’t given any fruit snacks. The researchers suggest that this may be because the infants were exposed to higher levels of fructose, a form of sugar.
Fructose can cross the placenta and enter breast milk. It’s been shown to disrupt infant growth by increasing appetite and decreasing energy expenditure.
7. Too Many Antioxidants Are Bad
Raisin consumption is associated with a lower occurrence of some diseases such as diabetes, heart disease, cancers, etc.
Raisins are rich in antioxidants which help protect us against free radicals that damage cells and DNA and increase the risk of many chronic diseases.
However, too much antioxidant intake can be harmful. Some studies suggest that excessive intake of antioxidants can cause cell death.
Other studies show that oxidative stress increases the risk of cardiovascular diseases. So, it is important to consume enough antioxidants without causing harm.
8. May Increase Hypotension Risk
Hypotension occurs when the pressure inside the arteries decreases below normal levels. It may also occur due to dehydration, low sodium levels, or other medical conditions.
Eating too many raisins can lead to hypotension. If you experience dizziness, nausea, vomiting, diarrhea, weakness, fatigue, palpitations, shortness of breath, chest pain, or fainting episodes after eating raisins, consult your doctor immediately.
9. Increased Risk of Hypoglycemia
Diabetes mellitus is a metabolic disorder characterized by hyperglycemia due to defects in production or utilization of insulin. Insulin is a hormone produced by beta cells of the pancreas.
Type 2 diabetes accounts for 90% of diabetes cases and it occurs because of either lack of insulin secretion or a decrease in insulin sensitivity. In type 2 diabetes, there is no specific treatment; however, diet control, exercise, weight loss, oral medications, and/or insulin therapy can be used to manage blood sugar levels.
Raisin is one of the most common food items consumed worldwide. It is a dried fruit obtained from the grape family. It is commonly eaten alone or added to cereals, cakes, cookies, etc. There are several types of raisins such as dark, light, golden, black, white, red, purple, green, orange, and mixed varieties. Dark raisins are generally considered to be better tasting than others. They are high in dietary fiber and low in calories.
They are known to lower cholesterol levels and improve cardiovascular health. They are also rich in potassium, iron, magnesium, manganese, copper, phosphorus, zinc, calcium, vitamin B1, niacin, folate, thiamine, riboflavin, pantothenic acid, and selenium. They are good sources of energy and protein.
However, diabetic patients should avoid consuming large amounts of raisins as they increase the risk of developing hypoglycemia. This happens because of the excessive intake of carbohydrates.
Hypoglycemia is defined as an abnormally low concentration of glucose in the blood. It is caused by an insufficient amount of insulin present in the body or excess use of insulin.
Symptoms include weakness, sweating, headache, palpitations, tremors, confusion, blurred vision, dizziness, nausea, vomiting, anxiety, irritability, hunger, cold sweats, shivering, and seizures.
If left untreated, hypoglycemia can lead to coma or even death.
10. Bleaching And Added Chemicals
Raisins are treated with sulfuric acid which makes them acidic. This damages the skin and causes damage to the liver. They are bleached to make them white and lose their natural color. To prevent mold growth, sulfur dioxide is added to the processing.
The chemicals used during the manufacturing process of raisin products have been shown to cause cancer. The chemical compounds that are found in raisins are: acrylamide, benzene, butylated hydroxytoluene (BHT), formaldehyde, furan, hexane, nitrosamines, phenols, propylene glycol, styrene, sulfites, and xylene.
while buying raisins make sure that you buy organic ones.
11. Tooth Decay
overeating raisins may lead to tooth decay. Raisins contain tannins, which help to protect teeth against cavities. However, when these tannins are digested, they release gallic acid which weakens enamel.
12. Sugar Crash
A sugar crash occurs when you eat too many sweets. Your blood sugar spikes, making you feel energized. But it also causes your body to produce extra insulin, which lowers your blood sugar. If your body isn’t able to regulate your blood sugar, you could experience symptoms like those listed above. In addition to being unpleasant, sugar crashes can lead to long term health issues such as diabetes.
Raisins are high in sugar content. Consuming too many raisins will result in a sudden drop in blood sugar levels. This leads to symptoms like fatigue, headaches, dizziness, fainting, and muscle cramps.
How Many Raisins to Eat in a Day
According to the American Diabetes Association, people with diabetes should limit themselves daily to no more than 25 grams of raisins. This is equivalent to about 2/3 cup, or half a pouch of raisins. However, if you want to go overboard, you can always eat up to 50 grams per day.
In general, eating too many raisins can lead to health issues, such as obesity and heart disease. These days, however, there are plenty of healthy alternatives to traditional raisins. For example, you can make your own granola bars with oats, nuts, and fruit. Or try making your own trail mix with almonds, peanuts, sunflower seeds, and dried cranberries.
Raisins are loaded with nutrients and provide many benefits as long as you eat them in moderation. However, overeating raisins can be harmful to your health.