Why You Should Eat Black Raisins Every day?
We all know about Golden Raisins popularly known as Kishmish in India. But have you ever heard of Black Raisins? What are the Benefits of Black Raisins? It is not new and has been in our country for many many years. Your grandmom would have probably told you while you were growing up to have your soaked black raisins in the morning.
In this article we shall answer all your questions related to black raisins
- What are Black Raisins?
- What are the Benefits of Black Raisins?
- Are Black Raisins and Golden Raisins the same?
- How much Black Raisins should we consume in a day?
- Why soak Black Raisins before consuming them?
- Can diabetic people consume Black Raisins?
- How to store Black Raisins?
What are Black Raisins?
Black raisins are dried black grapes made by drying out black grapes under the sun. They have a sweet and tangy flavor. It is available in different sizes and quality and may come with seed or without seeds. Black Raisins are known by different names in different languages. It is known as “Kali Kishmish” in Hindi, “NallaDraksha” in Telugu, “KainthaThratchai” in Tamil, and “Kali Manuka” in Marathi.
What are the Benefits of Black Raisins?
More than satisfying your sweet tooth, Black Raisins have immense health benefits.
1. Helps in Digestion
Black raisins have high soluble fiber content which helps to aid digestion and prevent constipation. Tartaric acid is also present in raisins. According to studies, tartaric acid has anti-inflammatory properties which improve intestinal function and help regulate the bacteria balance in your gut.
2. Improves Skin Texture
If you regularly consume black raisins, it aids in the removal of toxins, waste products, and other blood impurities. This helps in the purification of blood. When the blood is properly purified, you will have healthy, problem-free, and glowing skin. It also contains natural antioxidants that aid in the complete detoxification of the body.
3. Improves Scalp’s Blood Supply
Black raisins increase blood flow to the scalp, which stimulates hair follicles and decreases hair loss. It has a significant amount of vitamin C, which nourishes hair and prevents premature greying.
4. Improves Bone Strength
Black raisins contain a high amount of calcium and potassium which is healthy for our bones. It also contains boron along with calcium and potassium. Boron is a micronutrient required by the body in small amounts to keep bone healthy.
5. Regulates Cholesterol Levels
Black raisins contain fibre which helps to regulate Low-density lipoproteins (LDL), or bad cholesterol. Black raisins include polyphenols, which help to lower cholesterol levels and eases the load on your heart.
6. Improves Blood Pressure
Black raisins are rich in potassium. Potassium helps to reduce sodium in the body which eventually helps in reducing hypertension or elevated blood pressure. Studies have shown that low potassium levels lead to high blood pressure, heart disease, and stroke.
7. Helps in Strengthening Teeth
Black raisins are also good for your teeth. It contains phytonutrients like oleanolic and linoleic acid which have antibacterial properties. It prevents the growth of a variety of germs that cause tooth decay.
8. Helps in Increasing Iron Content
Raisins have a high content of iron. Having 5-6 black raisins every day will make sure that you meet the daily iron requirements of the body. You can also read our post on iron-rich Indian foods to know foods rich in iron.
9. Helps in Weight Loss
Black raisins contain a high amount of fiber and natural sugars like fructose and sucrose. This helps to feel fuller for a longer duration. It helps to curb food cravings and eventually helps in weight loss.
10. Contains Protein
Black raisins contain a good amount of protein. This aids with muscle development as well as blood and bone health. You can eat raisins as a snack or add them to your protein smoothie for better benefits.
11. Heals Acidity Problems
Black raisin is a natural home treatment for reducing stomach acid production. It contains magnesium and potassium, which help with reflux and stomach pain. You’ll also notice less bloating with regular consumption of raisins.
12. Helps in Reducing Risk of Chronic Diseases
When compared to other dried fruits, raisins have a higher level of antioxidants. Phytonutrients are some of the more powerful antioxidants found in raisins. Antioxidants protect cells from damage induced by ageing and lifestyle choices. Diabetes, osteoporosis, and cancer are all chronic illnesses that can be reduced with the consumption of raisins.
Frequently Asked Questions About Black Raisins
Are Black Raisins and Golden Raisins same?
Nutritionally, black and golden raisins are very similar and make a healthy snack. Golden raisins are made by drying green grapes and Black raisins are made by drying black grapes. The calorie and sugar amounts are almost the same in both. The differences in other nutrients are also small and negligible.
| Nutrient | Golden Raisins | Black Raisins | Units |
| Energy | 301 | 299 | kcal |
| Carbohydrate (by difference) | 80.02 | 79.32 | g |
| Fiber (total dietary) | 3.30 | 4.50 | g |
| Sugars (total) | 65.70 | 65.18 | g |
| Calcium | 64 | 62 | mg |
| Iron | 0.98 | 1.79 | mg |
| Magnesium | 35 | 36 | mg |
| Potassium | 746 | 744 | mg |
| Sodium | 24 | 26 | mg |
| Zinc | 0.37 | 0.36 | mg |
| Vitamin C (total ascorbic acid) | 3.20 | 2.30 | mg |
How many Black Raisins should we consume in a day?
You can have 4-6 black raisins every day. Soak 4-6 black raisins overnight and consume them the next day on an empty stomach. Black raisins are high in antioxidants, minerals, and vitamins, all of which can help you start your day off well.
Why should you soak Black raisins before eating?
You can consume black raisins without soaking them too. It is advisable to soak black raisins because of two reasons. Firstly, soaking raisins in water increases their antioxidant content. Secondly, Black raisins are made by drying black grapes in the sun or dehydrators. They are usually treated with sulfur dioxide when drying in a dehydrator. If we soak them in water, the unwanted minerals and dirt get washed away from the outer skin. Thus, helping in complete absorption of genuine nutrients.
Can Diabetic people consume Black Raisins?
Raisins can be a fantastic sweet snack alternative for diabetics people, but only if consumed in small quantity. There’s a big difference between natural fruit sugars and refined sugars. So people with diabetes can absolutely have it but in limited quantity. If consumed in large quantity it can have adverse effects.
Raisins have a moderately low glycemic index. Low glycemic means they don’t cause rapid rises and drop in blood sugar levels. Diabetic people can have four to six raisins followed by two or three walnuts and four or five almonds. But if it still spikes blood sugar levels, then people with diabetes should not consume it. This is also a body’s way of telling that you need better control of your blood sugar level.
How to store Black Raisins?
Put raisins in an airtight container or a ziplock bag to prevent them from drying out and clumping. Keep them in a cool, and dark place. If you don’t plan to use the raisins within a couple of months after they’ve been opened, store them in the refrigerator to extend their shelf life. They can be kept in the refrigerator for six months to one year if kept in an air tight container or zip lock bag.
Hope this post answers all your questions related to Black Raisins and the Benefits of Black Raisins. Don’t forget to eat black raisins on a regular basis if you want to keep healthy and appealing. Stay beautiful and healthy!
