This is what goes wrong when you have too many raisins!

Updated on: 31 January 2022, 10:15 am IST

Raisins are indeed delectable dry fruits that are packed with health benefits, but overindulging in them can lead to side effects.

Jagriti Barar
  • 103 Likes
munakka and kishmish
Raisins can be a great addition to your everyday diet, but in control! Image courtesy: Shutterstock
Listen to this article

In winter, we are always looking for snacks to munch, particularly something sweet, to satiate our cravings. Black raisins or ‘kaali kishmish’ is the perfect addition to your list of healthy snacks this winter season. But remember, everything feels great as long as it is consumed in moderation.  While raisins can keep you full for a long duration, can help in improving eyesight, treating anemia, promoting better digestion and reducing your acidity issues, too many raisins can lead to an imbalance.

Everything in excess can be a problem. So, it is important to keep a check on how many raisins you’re consuming, particularly for those who are trying to reduce calorie intake.

soaked raisins
Soaked raisins increase their benefits. Image courtesy: Shutterstock

Side effects of having too many raisins

1. High fiber

Raisins are rich in fiber and it can help you improve your digestive health. Eating too much dietary fiber is bad for your digestive health and it might decrease the absorption of other nutrients. Dietary fibers can absorb excess fluid from our system and aid in treating diarrhea. Still, a high intake of them without drinking lots of water may cause dehydration, indigestion, and other stomach disorders.

2. Antioxidant

Raisins are rich in various antioxidants like polyphenols, bioflavonoids, and phytonutrients. Still, we need to consume raisins in moderation as when there is too much antioxidants in our system, first they interact with the free radicals, and then begin reacting with the healthy cells around them and induces oxidative damage to the healthy cells.

3. Calories

Raisins are high on calories. If you are on a weight loss diet, you must consume the raisins in moderation.

4. Diabetes

For diabetic patients, it is important to keep a check on portion size or in severe cases maybe best avoided, as raisins are high on sugar and calories.

If had in moderation, raisins make for a delectable dry fruit. Overnight soaked raisins will multiply their health benefits as doing that will increase the antioxidant content in them. People who suffer from low energy levels, can eat raisins as they immediately release energy and are high in carbohydrates.

raisins and calories
Exercise control on the amount of raisins you have, or be prepared for weight gain!
Image courtesy: Shutterstock

Benefits of eating raisins:

1. Treats anemia:

Black raisins are quite rich in iron. Therefore, it can be helpful in treating anemia by providing you with the daily recommended intake of the mineral. A healthy intake of raisins with your daily diet can save you from iron deficiencies. It is also beneficial for pregnant ladies, as iron requirements increase during pregnancy and lactation. Adding 5-10 black raisins will be helpful in meeting the iron requirements.

2. Better eyesight

Raisins are rich in antioxidants. They contain polyphenolic phytonutrients which help to get rid of the free radicals that harm the vision and cause degeneration of the eye muscles. Thus, it can improve the vision and overall health of the eyesight.

3. Better digestion

Raisins are rich in soluble fiber which provide a laxative effect to the stomach. A healthy intake of raisins can help in removing toxins and waste products from your system, thereby help in relieving constipation and keeping the bowel movements smooth.

4. Minimize acidity

Raisins also contain good levels of various beneficial minerals like iron, potassium, copper, and magnesium, and potassium that help the body flush out toxins and harmful fluids from the body. They balance out the pH levels in the body which helps decrease the toxicity of the blood and the harmful gases that might cause many internal problems.

Also Read: To soak or not to soak: What’s the best way to eat dry fruits and nuts?

raisins for gut issues
Raisins can be great for your indigestion and acidity woes. Image courtesy: Shutterstock

5. Reduce the risk of cancer

Raisins contain antioxidants that can protect the body from oxidative damage and free radicals.

5. Healthy skin

Raisins are also an excellent source selenium, and zinc, all of which can help keep your skin young and healthy. These nutrients and antioxidants may help prevent skin damage from ageing cells.

Food ideas with raisins:

Raisins are a very versatile ingredient. They can be added to a lot of dishes like black raisin cookies, rice kheer with raisins, dates oats and raisins granola bars, raisins and saunf drink, oats pudding with raisins, paneer and black raisins chaat, cinnamon raisin bread pudding. Or just eat them plain!

Jagriti Barar Jagriti Barar

Jagriti Barar, Executive Nutritionist, Cloudnine Group of Hospitals, Mumbai (Malad)

Wellness Store

Indulge in curated wellness products
for healthy living

Shop Now