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3 benefits of snacking on grapes for weight loss and 7 ways to eat them

Eating grapes for weight loss is a good option, as they contain several important nutrients that can help in shedding extra kilos. Know how to include them in your diet.
Grapes for weight loss
Include grapes to lose weight effectively. Image courtesy: Adobe Stock
Published On: 18 Jan 2025, 03:00 pm IST
Gauri Anand
Medically Reviewed by

If you are looking to add a delicious flavour to your winter fitness diet, here’s a yummy suggestion – grapes. They can help you achieve your wellness goals in a tasty and healthy way. These juicy fruits, packed with antioxidants and fibre, are a delightful and surprisingly effective approach to aid you in your quest to lose weight. Consuming grapes in moderation allows you to use their natural properties to reduce cravings, enhance metabolism, and promote a healthy gut, all of which are important aspects of achieving and maintaining a healthy weight. However, be cautious when eating grapes for weight loss. Excessive eating of this sweet-tart fruit may have adverse effects.

Grapes for weight loss: How does it help?

Here’s why it is beneficial to consume grapes for weight loss.

1. Low in calories, high in fibre

Grapes are a good addition to a weight loss plan due to their low-calorie density. This means you may eat a large portion of these juicy fruits without substantially increasing your daily calorie consumption, as found in a study published in the European Food Research and Technology. Plus, grapes are high in dietary fibre, including pectin. Fibre is important for weight management because it promotes feelings of fullness and satiety. Fibre slows down the digestion process, limiting sudden rises in blood sugar levels and keeping you content for longer. This can help lower overall calorie intake during the day and avoid overeating.

Grape in a bowl
Eat grapes for weight loss and blood sugar control. Image courtesy: Adobe Stock

2. Rich in water

Grapes have a high water content, making them a hydrating and refreshing snack, as found in a study published in Food Chemistry. When you eat grapes for weight loss, you may experience feelings of fullness and satiety. This happens because water takes up space in your stomach, giving you the sensation of being full even if you’re not eating much. By drinking more water and eating hydrating fruits like grapes, you may naturally consume fewer calories throughout the day. This can be an effective weight-management method that also benefits your general health.

3. Boosts metabolism

Certain compounds found in grapes, particularly resveratrol, may have a beneficial effect on metabolism. “Resveratrol is a polyphenol antioxidant that has been linked to increased energy expenditure and improved insulin sensitivity. Insulin sensitivity describes how well your body uses insulin to control blood sugar levels,” says dietician Gauri Anand. Improved insulin tolerance can help your body use glucose for energy more efficiently, which may aid in weight management. However, it is crucial to remember that research on resveratrol’s metabolic effects is still ongoing, and more studies are required to completely understand its impact on human health.

How to eat grapes for weight loss?

If you want to eat grapes for weight loss, here are some ways you can include them in your diet:

1. Snack smart: Enjoy a handful of grapes as a mid-morning or afternoon snack. Their natural sweetness can satisfy cravings without excessive calories.

2. Smoothie boost: Blend grapes into your favourite smoothie. Add spinach, berries, or other fruits for extra nutrients and fibre.

woman drinking a green smoothie
Try out a grape smoothie to shed extra kilos. Image courtesy: Adobe Stock

3. Yoghurt parfait: Top plain yoghurt with a layer of fresh or frozen grapes, a sprinkle of nuts, and a drizzle of honey for a healthy and satisfying dessert.

4. Salad: Add chopped grapes to your salads for a burst of sweetness and a unique flavour combination. Try them in a spinach salad with walnuts and feta cheese.

5. Frozen treat: Freeze grapes for a refreshing and low-calorie treat. They are a perfect alternative to sugary ice cream.

6. Grape skewers: Thread grapes onto skewers with cubes of cheese, strawberries, and other bite-sized fruits for a fun and colourful snack.

7. Grape chicken salad: Add grapes to your chicken salad for a touch of sweetness and a refreshing twist on a classic.

Side effects of having grapes for weight loss

While eating grapes for weight loss is generally safe for most people, there are a few potential side effects:

  • Grapes contain natural sugars, and excessive consumption can lead to a spike in blood sugar levels. This is particularly concerning for people with diabetes or those at risk of developing the condition.
  • The high fibre content in grapes can cause indigestion in some people, such as diarrhea, gas, or bloating, especially if consumed in large quantities.
  • Commercially grown grapes may contain pesticide residue. Thoroughly washing grapes before consumption can help minimise exposure.
  • Some people may experience allergic reactions to grapes, such as itching, hives, or difficulty breathing.

Takeaway

Grapes for weight loss can be a valuable addition due to their low-calorie and high fibre content. These elements can boost sensations of fullness, improve digestion, and aid in overall calorie control. While grapes have potential benefits, they should be consumed in moderation as part of a balanced diet.

Related FAQs

Is it ok to eat grapes every day?

Yes, it's generally okay to eat grapes every day, but in moderation. However, be mindful of your overall sugar intake and watch for any digestive issues.

How much grapes should I eat to lose weight?

The recommended daily intake of grapes for weight loss can vary depending on individual factors. A general guideline is to consume 1-2 servings (approximately 15-30 grapes) per day as part of a balanced diet.

Disclaimer: At Health Shots, we are committed to providing accurate, reliable, and authentic information to support your health and well-being. However, the content on this website is intended solely for informational purposes and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised advice regarding your specific medical condition or concerns.

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About The Author
Shruti Bhattacharya
Shruti Bhattacharya

Shruti Bhattacharya is a content writer and editor for 3 years. She specialises in writing on a variety of topics such as wellness, lifestyle, beauty, technology and fashion. Her current focus is on creating factually correct and informative stories for readers.

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