The grapes shrink during this process, leaving a small, nutrient-dense dried fruit. In fact, by weight, dried grapes contain up to four times the fiber , vitamins and minerals of fresh grapes 1 , 2.
The chart below compares the nutritional differences between 1 ounce 28 grams of raisins, sultanas and currants 2 , 3 , 4 , 5.
As you can see, the variations between the three are slight. They are also packed with fiber and potassium and are a great source of plant compounds including powerful antioxidants 6.
On the downside, the vitamin C and vitamin K content is significantly reduced from the fresh varieties when the grapes are dried. Raisins, sultanas and currants have a similar nutrient profile, as all are high in fiber, potassium and antioxidants. On the downside, they are high in sugar and have a lower vitamin C and K content than fresh grapes. All three are a great source of antioxidants, including polyphenols 6. Antioxidants help protect cells from the harmful damage that can be caused by free radicals and oxidative stress, which contribute to inflammation and many diseases, including cancer 7 , 8.
Studies suggest that a diet high in fiber-rich fruits and vegetables may help reduce the risk of high blood pressure, heart disease and diabetes 9 , 10 , Studies also show that eating raisins may 12 , 13 , 14 , 15 :. For this reason, dried fruit should only be eaten in small amounts, preferably along with other nutritious foods such as nuts, seeds or yogurt. Raisins, sultanas and currants may improve your digestive health and blood sugar levels, decrease inflammation and lower your blood pressure.
On the downside, they are also high in sugar and calories and should be eaten in moderation. Raisins, sultanas and currants are all incredibly versatile and can be eaten alone, as a snack or added to rice dishes, stews, salads, oatmeal and baked goods. Despite their slight differences in size and taste, each can be used in many of the same recipes and can be easily substituted for one another.
Store raisins, sultanas and currants in a cool, dry and dark place such as in the pantry. Place them in a sealed bag or store them in a glass jar. Raisins, sultanas and currants are extremely versatile foods. They can be eaten plain or added to both sweet and savory dishes ranging from muffins and cakes to curries, salads and cheese platters. Raisins, sultanas and currants are all highly nutritious and make good substitutes for one another. At the end of the day, it is best to choose on a case-by-case basis depending on the recipe or dish and your taste preferences.
There are many things we relish everyday without knowing much about them! In fact, we often realise this when we go through some recipe and look for those ingredients, and wonder what makes them so different from the other variants. Interesting, one such common thing we often use in our salads, cakes, cookies or shakes without pondering over the difference are raisins and sultanas.
Interestingly, both sultanas and raisins are used as dried fruits. Raisins are dried grapes, in most cases the grapes are green in colour and as they dry the colour becomes dark and the concentration of nutrients turn dense.
As the grapes dry there are small seed-like particles that develop and give the raisins a unique taste. Sultanas are also known as golden raisins as their colour turns golden as they dry. This is simply because sultanas are made with golden white fleshed grapes, which have absolutely no seeds or particles.
Moreover, as they dry the concentration of nutrients becomes dense, but the colour remains pale yellow whereas raisins turn dark and sometimes brown in colour. Raisins are made using green seedless grapes and they are mostly sundried without any additives and preservatives. This retains the concentration of nutrients and makes it a much healthier alternative to sultanas.
On the other hand sultanas are processed and dried by dipping the golden grapes into vegetable oil and acidic formulation and then they are dried.
This process makes the sultanas fit for commercial purposes but at the same the concentration of nutrients may be comparatively less as compared to raisins. Raisins are dried naturally and don't have any specific side effects.
In fact, the nutritional composition is more or less the same in both the variants and are packed with vitamins, minerals, antioxidants and fibers. However, sultanas are often dipped in a sulfur based solution, which may have side effects like stomach cramps, food poisoning etc. The presence of sulfur helps in retaining the golden colour of the grapes. Also known as golden raisins, sultanas will absorb other flavors, but not as well as regular raisins.
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Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. For instance, while both are good sources of certain antioxidants, raisins may contain higher levels than grapes. This is because the drying process preserves the antioxidants. The drying also significantly decreases the vitamin C content.
Carbohydrates — Calcium — 27 mg. As a study posted to the Journal of Nutritional Health notes, raisins have very high antioxidant levels and phenol content compared to other popular dried fruits. Specifically, raisins are a good source of antioxidants called flavonol glycosides and phenolic acids, and they have an ORAC value of about 3, ORAC stands for oxygen radical absorbance capacity and reflects the antioxidant value of a food.
It is worth noting that while the types of antioxidants and ORAC score of a fruit are important, it is crucial that these antioxidants are bioavailable, meaning the body can use them easily. The review notes that the body can use antioxidants in raisins efficiently, which may make them a simple and effective source of dietary antioxidants. Raisins are the result of removing the moisture from a grape.
Standard raisins typically derive from seedless grapes, though it is possible to produce raisins from most grapes. While store-bought raisins are generally all natural, and inexpensive, with organic options available, some people prefer making their own. Luckily, making raisins is simple and straightforward using either a food dehydrator or oven.
Raisins make a great addition to many diets. Eat them alone or enjoy them in a variety of other ways, such as:. Raisins can be a simple way to add fruit, healthful nutrients and antioxidants to the diet. Regularly eating raisins may help keep the body healthy and prevent some disorders. However, it is essential to eat raisins in moderation as they are high in sugars and calories, which may be an important factor for people to consider if they are trying to lose weight.
All fruits are healthful, but some stand out for their exceptional nutritional values.
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