Raisins are the dried grapes that are eaten as raw and are also used for cooking, baking and brewing purposes. They are grown in many regions of the world such as the United Kingdom, Ireland, New Zealand and Australia. Raisins are an excellent source of many nutrients like vitamins, minerals, antioxidants, phytonutrients, and polyphenols etc. and presence of these compounds make them very beneficial for our us and provides a number of health and beauty benefits. However, an excess of everything is bad and the same is true for raisins. Eating too many raisins is bad for us and may give rise to health complications. In this article, we will know about the major side effects of eating too many raisins, but first, let’s take a look at the below-mentioned nutrition chart of raisins.
Nutrition Chart of Raisins
Side Effects of Eating Too Many Raisins
(1) Too Much Dietary Fiber Is Bad For Stomach
Eating raisins on a regular and moderate basis is very beneficial for our stomach and improves our digestive health.
This benefit of raisins is mainly due to the presence of dietary fibers in them. The dietary fibers present in the raisins acts as a natural laxative which means it improves bowel movement and ensures smooth elimination of stool from our system.
This provides relief from constipation and also helps in treating other gastrointestinal problems such as abdominal pain, irritable bowel syndrome, gas, bloating and flatulence etc.
Although dietary fibers are good for our digestive system, it is recommended to be on the safe side and eat raisins in moderation.
This is because excessive intake of dietary fibers is bad for our digestive health and may lead to poor absorption of nutrients, intestinal gas, intestinal blockage etc.
Dietary fibers are also known to absorb excess fluid from our system and aids in treating diarrhea. However, high intake of dietary fibers without drinking plenty of water may cause dehydration, indigestion and other stomach disorders.
(2) Too Many Antioxidants Are Bad
Raisins are rich in various antioxidants like vitamin C and other antioxidantal compounds like polyphenols, bioflavonoids and phytonutrients etc in them.
These compounds protect our cells Joe tissues from the oxidative damage caused by the free radicals in our body and reduce the risk of various cancers.
They also help our body to get rid of toxins, pollutants, and other impurities in an efficient manner and thus improves the health of our vital organs like liver and kidneys.
They also provide a number of other benefits such as promotes cardiovascular health, strengthens the immune system, improves cognitive functions etc.
Although antioxidants are good for us and provide numerous benefits, it is advisable to be on the same side and enjoy raisins in moderation.
This is because too many antioxidants over a long period of time can cause damage to our system.
As per a research study conducted by the National Cancer Institute, it was found that smokers who took beta-carotene supplements over a long period of time were more likely to develop lung cancer in comparison to the individuals who didn’t. Another study conducted by the office of the Dietary supplements found that high doses of vitamin E can increase the risk of hemorrhagic stroke in some individuals.
This negative effect is mainly because of the way antioxidants interacts with the cells. When antioxidants are taken in moderation then they react with the free radicals of our body, stabilizes them and prevents them from causing oxidative damage to our cells, and thus reduces the risk of various cancers.
However, when there are too many antioxidants in our system, then they first interact with the free radicals, and then starts reacting with the healthy cells around them and causes oxidative damage to the healthy cells.
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(3) May Develop Allergic Reactions In Some Individuals
Raisins are an excellent source of many nutrients like vitamins, minerals, antioxidants, polyphenols, and dietary fibers etc. that provides a number of health and beauty benefits. However, there are some individuals who might be allergic to raisins and they should avoid raisins.
Some common allergic reactions that may arise are increased risk of bacterial infections, increased histamine level that leads to increased mucus production in the lungs, nasal congestion, runny nose, difficulty breathing, wheezing, coughing, chest tightness, diarrhea, vomiting, abdominal pain, rapid heartbeat, skin rashes and eczema etc. (source)
So, if you are allergic to raisins, then it is better to avoid this dried nut.
(4) Eating Raisins During Pregnancy And Nursing Stage
Pregnancy is an important stage in the life of every woman, and at this stage, it is important for the woman to ensure that she is enjoying a balanced diet full of essential nutrients. What a mother eats not only determines her health, but also the health and wellness of the fetus developing in the uterus.
Raisins have been found to be very beneficial for the pregnant and nursing mothers because of the presence of essential nutrients like vitamins, minerals, antioxidants, and dietary fibers etc. in them.
The antioxidants like vitamin C and other antioxidantal compounds fight with the free radicals in the body and protects the uterus from the oxidative damage and helps in maintaining a healthy pregnancy.
Other nutrients like vitamins and minerals etc also play a significant role during pregnancy.
Although raisins are good for pregnancy and nursing stage, it is advisable to be on the safe side and enjoy them in moderation.
The dietary fibers present in the raisins can cause stomach discomfort, diarrhea, and other digestive problems like gas and bloating etc when consumed in excess.
For this reason, pregnant and nursing mothers should enjoy raisins in moderation and only after having a word with your doctor.
(5) May Cause Hypotension
Hypertension or high blood pressure is a common health problem that arises when our blood pressure goes above the normal range. It is a leading cause of various cardiovascular problems like heart stroke, heart attack and blockage of arteries etc.
Raisins have been found to be very beneficial for providing relief from high blood pressure.
This advantage of raisins is mainly due to the presence of potassium in it. It is an essential mineral that acts as a natural vasodilator that relaxes our blood vessels, improves blood circulation and provides relief from high blood pressure.
Low level of sodium in raisins also helps in lowering blood pressure level.
Although raisins are good for regulating blood pressure, it is recommended to enjoy them in moderation.
This is because the high level of potassium in our body may lower our blood pressure to very low level and thus increases the risk of hypotension.
Hypotension is a condition in which our blood pressure drops down below the normal range, and can be characterized by the symptoms such as fatigue, dizziness, lightheadedness, blurry vision, and nausea etc.
Additionally, if you have hypertension and already taking medication for the same then the excess of potassium may interfere with the medication and may worsen the situation.
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(6) Increased Risk of Hypoglycemia
Regular and moderate consumption of raisins is very beneficial for the diabetic patients and for those who are at the risk of developing diabetes.
This benefit of raisins is mainly because of its low glycemic index. Glycemic index of a food item ranges from 0 to 100 and determines the rate at which a particular food item releases sugar into the bloodstream.
Being a low glycemic index food means, raisins releases sugar into the bloodstream at a slow rate and prevents a sudden spike in the blood sugar level and thus helps with diabetes.
In addition to this, the dietary fibers present in the raisins reduces the rate at which sugar gets absorbed into the bloodstream and thus helps in managing diabetes.
Although raisins are good for the diabetics, it is advisable to enjoy them in moderation. This is because excessive consumption of raisins may lower the blood sugar to a very low level and give rise to hypoglycemia.
Hypoglycemia is a condition in which the blood sugar level drops down below the normal level, and is characterized by the symptoms such as excessive sweating, excessive hunger, fainting, fatigue, blurred vision, anxiety, and unsteadiness.
Also, if you are a diabetic patient and already taking medication for the same then you should limit the intake of raisins as excessive consumption of them may interfere with the medication and may worsen the situation.
(7) May Cause Weight Gain
Raisins are high in calories and eating 100 grams of raisins provides around 299 calories. If you are on a weight loss regime and putting in your efforts to get rid of the extra pounds, then you should enjoy the raisins in moderation. This way you will be able to enjoy the various health and beauty benefits provided by the raisins without jeopardizing your weight loss plan.
And if you are already getting enough calories through your regular diet then the inclusion of too many raisins may increase the total calories load in your system and thereby increases the risk of weight gain.
The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.
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