Raisins are considered a healthy food when consumed in moderation as part of a balanced diet. They are rich in dietary fiber, potassium, and a variety of polyphenols and antioxidants, which have been associated with improved cardiovascular health, reduced postprandial glycemia, and potential anti-inflammatory and antiglycation effects. Raisins have a low-to-moderate glycemic index, making them a suitable snack even for individuals concerned about blood glucose control.[1-2]
Clinical and epidemiological data suggest that regular raisin consumption is associated with improved diet quality, higher intake of key nutrients, and lower blood pressure and serum lipids in some studies.[2][5] Raisins also contribute to satiety and may help reduce overall food intake, although their role in weight management has not been fully established.[2]
Despite their high natural sugar content (approximately 60%), the health benefits of their fiber, micronutrients, and phytochemicals appear to outweigh concerns about sugar when consumed in appropriate portions (e.g., 80–90 g or about half a cup per day).[1] However, excessive intake could contribute to excess caloric and sugar consumption.
In summary, raisins are a healthy food choice within the context of a balanced diet, particularly when used as a substitute for processed, sugar-added snacks.[1-2][4-5]
References
1) Is Eating Raisins Healthy?. Olmo-Cunillera A, Escobar-Avello D, Pérez AJ, et al. Nutrients. 2019;12(1):E54. doi:10.3390/nu12010054.
2) Raisin Consumption by Humans: Effects on Glycemia and Insulinemia and Cardiovascular Risk Factors. Anderson JW, Waters AR. Journal of Food Science. 2013;78 Suppl 1:A11-7. doi:10.1111/1750-3841.12071.
3) Polyphenol Content and Health Benefits of Raisins. Williamson G, Carughi A. Nutrition Research (New York, N.Y.). 2010;30(8):511-9. doi:10.1016/j.nutres.2010.07.005.
4) Raisin as a Functional Food: Antioxidant and Antiglycation Activity Assessed by Model Systems. Bhouri AM, Amri Z, Piantedosi I, et al. Plant Foods for Human Nutrition (Dordrecht, Netherlands). 2024;80(1):9. doi:10.1007/s11130-024-01277-5.
5) Improved Diet Quality and Increased Nutrient Intakes Associated With Grape Product Consumption by U.S. Children and Adults: National Health and Nutrition Examination Survey 2003 to 2008. McGill CR, Keast DR, Painter JE, Romano CS, Wightman JD. Journal of Food Science. 2013;78 Suppl 1:A1-4. doi:10.1111/1750-3841.12066