In This ArticleView AllIn This ArticleHealth BenefitsNutrition FactsPrecautionsWays to Enjoy ThemFAQs
In This ArticleView All
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In This Article
Health Benefits
Nutrition Facts
Precautions
Ways to Enjoy Them
FAQs
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Photo:PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: RUTH BLACKBURN
PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: RUTH BLACKBURN
Fromcontinuous glucose monitors (CGMs)that monitor blood sugar for those with diabetes, to smartwatches and smart rings that claim to monitor blood glucose for everyone else (and which theFDAwarns should not be used for blood glucose monitoring), social media has been flooded with rumors about what foods spike blood sugar levels. Grapes have recently fallen under the microscope, with some health influencers claiming that those who have prediabetes or diabetes, or those who want to lose weight, should limit or avoid grapes altogether.
We already tapped dietitians to clear up that myth—yes,youcaneat grapes if you have diabetes(and you should, if you like them!).
“Grapes are a type of fruit that can certainly fit in a balanced, healthy diet,” saysElizabeth Shaw, M.S., RDN, CPT, a registered dietitian nutritionist, founder ofShaw Simple Swapsand the author of theAir Fryer Cookbook for Dummies.
But how often is the sweet spot, and what happens when you eat grapes daily or often?
Health Benefits of Grapes
You’ll Increase Your Antioxidant Intake
Grapes of all colors contain antioxidants, includinggut-friendly, circulation-supporting polyphenols and anthocyanins, which have been shown to help protect against chronic inflammation, diabetes, certain cancers and heart disease, according to a 2022 review article inNutrients.
“Grapes with the darker purple or black hue [tend to] contain higher levels of anthocyanins, a type of antioxidant that helps combat free radicals that over time can do damage to your cells and DNA,” says Shaw. But no matter what kind you eat, you’ll score a potent dose.
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You Might Improve Your Brain and Heart Health
By fighting off free radicals, antioxidants help protect your heart and blood vessels. And a December 2021 study in the journalFood Chemistry: Xconfirms that grape intake is linked to a lower risk of heart disease and hypertension.
“Research is showing that grapes are a ‘functional food,’ meaning they could be considered as a form of medical nutrition therapy. In other words, grapes could be part of a food as medicine prescription to help those with hypertension,” says Shaw. “While more research is needed, it’s exciting to see food being at the forefront of preventive care.”
Strong, well-flowing blood vessels also ensure that your brain is receiving optimal oxygen supply. While further deep dives are needed to verify the results and dig into why this might be the case,Roxana Ehsani, M.S., RD, contributing writer forEatingWelland adjunct professor in sports nutrition at Virginia Tech, points out a small 2017 pilot study published inExperimental Gerontologythat found that when individuals with early signs of cognitive decline and memory loss ate 2¼ cups of grapes per day, they experienced improvements in brain function—including attention and memory performance—compared to peers who didn’t eat grapes,
You’ll Score Some Vitamins and Minerals
If you’re not a huge fan of kale, collards, spinach or turnip greens, listen up. “Grapes are a good source of vitamin K, found mostly in dark leafy greens,” says Ehsani. “This vitamin can benefit blood flow and bone health.”
Grapes also containpotassium, which has been shown to help promote heart health and healthy muscle function, adds Ehsani. (For reference, 1 cup of grapes has about as much potassium as two-thirds of a medium banana.)
While it’s not as much as you’d get from citrus fruit or any of these6 surprising vitamin C all-stars, you’ll score a bit of immune-system-supporting vitamin C from grapes, too.
You May Sleep More Soundly
Melatonin is the body’s primary sleep-regulating hormone. Our bodies create it—levels slowly increase during the day and peak at night, cueing the body that bedtime is on the horizon.
Melatonin is also found naturally in numerous foods and drinks, including tart cherries, eggs, cow’s milk, bananas, nuts and grapes, per a 2024 study inFood Chemistry.
According to a 2017 article inFood Chemistry, scientists discovered in 2006 that grape skins contain melatonin, which is believed to remain in the grapes even when they’re turned into wine. While it’s certainly not as simple as “eat grapes, snooze well,” a serving of grapes can be part of a multi-faceted strategy toget a better night’s sleep.
Grapes Nutrition
“Grapes are packed with essential carbs, hydration, vitamins, minerals, antioxidants and polyphenols,” says Ehsani.
According to theUSDA, each 1-cup serving of grapes provides:
The majority of the energy in grapes comes from carbs, “which is your brain’s primary source of energy,” says Ehsani. “Your brain and your muscles love carbs.”
According to theFood Studies Institute, grapes are about81% water, helping you add to yourhydrationfor the day. With each bunch, you’ll also be inching closer to yourfiber intake goals—something fewer than 1 in 10 of us meet, according to the2020-2025 Dietary Guidelines for Americans. Plus, you’ll score some beneficial vitamins and minerals.
Are Grapes Safe for Everyone to Eat?
While grape allergies are rare, they do exist. Anyone who has been diagnosed with an allergy or intolerance should avoid anything made with grapes.
In addition, if you’re on a blood thinner medication and like to nosh on grapes frequently, it’s a good idea to have a conversation with your healthcare practitioner. They may want to adjust your medication since there is some evidence that the resveratrol in grapes may increase the action of these medications, making it more difficult for your blood to clot when necessary, per a 2020 study inScientific Reports.
Beyond these situations, “there is no reason to avoid eating them daily if you enjoy them,” says Shaw. “With that said, it’s important to eat a variety-filled diet, so consider alternating the color [grapes] you are choosing to reap the rainbow of benefits.”
For kids under age 5, whole grapes can pose a choking risk. If you have a little one at home and are sharing grapes with them, use a knife to quarter the grapes to help them chew and swallow the fruit more easily, says Shaw, a mom herself.
Tips for Enjoying Grapes
How many food-group servings one needs varies depending on age, activity level, gender and medical history, says Shaw. According to the 2020-2025 Dietary Guidelines for Americans, most adults should aim for 2 to 2½ cups of fruit per day.
Making one of those cups of fruit grapes is a terrific option on all or most days if you enjoy eating this super fruit.
“It’s a good idea to stick to one serving,” suggests Ehsani. “Though, if you are a grape lover you might want to have multiple servings on one day every so often, and that’s perfectly OK.”
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The Bottom Line
“Grapes often get a bad rap as being too sweet or sugary, but they are a nutrient-dense fruit and can be included into a healthy diet,” says Ehsani.
Eating grapes has been shown to help support brain and heart health, and the vitamins and minerals grapes provide can bolster immunity, bones and beyond. And thanks to their carb count and high water level, a handful of grapes is a quick, easy and affordable way to boost your energy.
Feel free to eat 1 cup, the equivalent of one serving, each day if you like, reserving the other 1 to 1½ cups of fruit each day for other nutrient-rich fruits.
Frequently Asked QuestionsAserving of grapesis approximately 22 fresh grapes, or roughly 1 cup, says Shaw. That counts as one of your fruit servings for the day; shoot for 2 to 2½ servings. Feel free to eat a serving of grapes daily or a few times each week; just try to vary your total fruit intake to diversify your micronutrient intake.Grapes contain allnaturally occurring sugars and zero added sugars. The natural kind is a component of foods like fruit and dairy products. Added sugars are exactly what they sound like— added into foods as part of the manufacturing process.Grapes do contain carbohydrates, in the form of naturally occurring sugars and fiber. These will likely raise your blood sugar after you eat grapes, says Shaw—but the same increase in blood sugar happens after you eat anything with carbs. If this is a concern for you—like if you have prediabetes or diabetes—speak with a certified diabetes educator to figure out how to incorporate grapes into your meal plan.“Often, pairing grapes with a fat and/or protein source can help delay the blood sugar response,” says Shaw.If you like grapes, they most likely can be part of a healthy diet unless you’re allergic. In fact, according to a 2021 review inBMJ Nutrition, Prevention and Health, eating fruits like grapes, raisins, blueberries and apples has been linked to a lower risk for type 2 diabetes.Due to their high water content, fairly low calorie count (104 calories per cup), plus the bit of satisfying fiber (1½ grams per cup) grapes offer, they can certainly be part of a well-balanceddiet for weight loss.
Frequently Asked Questions
Aserving of grapesis approximately 22 fresh grapes, or roughly 1 cup, says Shaw. That counts as one of your fruit servings for the day; shoot for 2 to 2½ servings. Feel free to eat a serving of grapes daily or a few times each week; just try to vary your total fruit intake to diversify your micronutrient intake.
Grapes contain allnaturally occurring sugars and zero added sugars. The natural kind is a component of foods like fruit and dairy products. Added sugars are exactly what they sound like— added into foods as part of the manufacturing process.Grapes do contain carbohydrates, in the form of naturally occurring sugars and fiber. These will likely raise your blood sugar after you eat grapes, says Shaw—but the same increase in blood sugar happens after you eat anything with carbs. If this is a concern for you—like if you have prediabetes or diabetes—speak with a certified diabetes educator to figure out how to incorporate grapes into your meal plan.“Often, pairing grapes with a fat and/or protein source can help delay the blood sugar response,” says Shaw.If you like grapes, they most likely can be part of a healthy diet unless you’re allergic. In fact, according to a 2021 review inBMJ Nutrition, Prevention and Health, eating fruits like grapes, raisins, blueberries and apples has been linked to a lower risk for type 2 diabetes.
Grapes contain allnaturally occurring sugars and zero added sugars. The natural kind is a component of foods like fruit and dairy products. Added sugars are exactly what they sound like— added into foods as part of the manufacturing process.
Grapes do contain carbohydrates, in the form of naturally occurring sugars and fiber. These will likely raise your blood sugar after you eat grapes, says Shaw—but the same increase in blood sugar happens after you eat anything with carbs. If this is a concern for you—like if you have prediabetes or diabetes—speak with a certified diabetes educator to figure out how to incorporate grapes into your meal plan.
“Often, pairing grapes with a fat and/or protein source can help delay the blood sugar response,” says Shaw.
If you like grapes, they most likely can be part of a healthy diet unless you’re allergic. In fact, according to a 2021 review inBMJ Nutrition, Prevention and Health, eating fruits like grapes, raisins, blueberries and apples has been linked to a lower risk for type 2 diabetes.
Due to their high water content, fairly low calorie count (104 calories per cup), plus the bit of satisfying fiber (1½ grams per cup) grapes offer, they can certainly be part of a well-balanceddiet for weight loss.
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