Are Grapes Good for You?

Medically reviewed by Jamie Johnson, RDN

There are many types of grapes, including red, green (white), and purple. In addition, some grapes are bred to be seedless.

This popular fruit is loaded with nutrients. Grapes have been associated with preventing cancer, heart disease, high blood pressure, and constipation.

This article discusses grapes' health benefits and nutritional information and who should avoid them.

Benefits of Grapes

Grapes are packed with nutrients and antioxidants, which link them to many benefits, including heart, gut, eye, and skin health.

Cancer

Grapes have promising anti-cancer properties, primarily due to their high antioxidant count. Antioxidants are compounds that fight free radicals in your body. Free radicals are unstable molecules that can damage DNA and cause cell mutations.

One study found that grape skin and grape seed extract effectively scavenge free radicals. Grape antioxidants were found to be promising against a broad range of cancer cells.

In another study on muscadine grape skin extract (MSKE), researchers found that MSKE inhibits prostate cancer cells and tumor growth.

Heart Health

The flavonoids in grapes may make them so good for heart health. One review on the effect of grapes and other berries on cardiovascular health found that the fruit has protective benefits for the following:

• Blood platelets

• Cholesterol
  

• Oxidative stress (imbalance of free radicals and antioxidants)

• Vascular (blood vessel) health

• Blood lipids
  

• Inflammation

• Blood pressure

All of these make grapes a beneficial addition to a heart-healthy diet.

Related: 20 Types of Foods That Lower Blood Pressure

Blood Pressure

Grapes may also be a valuable addition to your diet if you need to lower your blood pressure. Researchers found that consuming grape products, especially whole grapes, reduced systolic blood pressure (measuring your heart while pumping blood). However, it did not influence other heart-related markers.

Constipation

The high water, fructose, fiber, and phytochemicals in grapes make them an excellent choice for constipation. A diet study for constipation included grapes as a beneficial fruit due to their high fiber content.

Allergies

The quercetin in grapes may be responsible for its help with allergy relief. Quercetin is a plant compound that is an antioxidant flavonoid with anti-allergenic properties. These anti-allergen properties work by inhibiting histamine release, acting as a natural antihistamine.

Diabetes

Grapes may also help prevent type 2 diabetes. A meta-analysis found that specific fruits, including grapes, were significantly associated with a reduced risk of type 2 diabetes. However, greater consumption of fruit juice increased the risk.

If you want to reap the benefits of grapes in lowering your risk of diabetes, make sure you get your grapes in whole fruit form and not as juice.

In addition, a review of 29 clinical trials examined the effect of grapes on glycemic response. It found that grapes and grape product supplements significantly reduced insulin resistance. This could also be good news for people with diabetes, but more research is needed to confirm these findings.

Diabetic Neuropathy and Retinopathy

Diabetic neuropathy is nerve damage in the limbs caused by complications of diabetes. Diabetic retinopathy is eye damage caused by diabetes. The polyphenols in red grapes, specifically quercetin, myricetin, and resveratrol, may intervene with these diabetic complications. Researchers found the nutrients in grapes may help prevent and manage diabetes and related complications.

Eye Health

There is also some evidence that grapes may be good for your eyes. One study found that regular consumption of grapes may improve older adults' eye health.

Other research found that the polyphenols in grapes are involved in minimizing eye defects, including:

• Macular degradation

• Uvea problems (the eye's middle layer)

• Cataract formation

• Red eye

• Diabetic retinopathy

Acne

Resveratrol, a micronutrient found in red grapes, is used in cosmetology and dermatology for acne treatment. In one study, resveratrol was found to have sustained antibacterial activity against P. acnes, whereas benzoyl peroxide, a more commonly used antibacterial therapy for acne, had a short-term response.

Grapes Nutrition

Grapes are low in calories and high in many nutrients. However, they are also high in sugar. The following nutrients are in 1 cup of grapes:

• Calories: 62

• Carbohydrates: 16 grams (g)

• Fiber: 1 g

• Sugar: 15 g

• Calcium: 13 milligrams (mg)

• Magnesium: 5 mg

• Phosphorus: 9 mg

• Potassium, K: 176 mg

• Vitamin C: 4 mg

• Folate: 4 micrograms (mcg)

• Choline: 5 mg

• Vitamin A, RAE: 5 mcg

• Beta Carotene: 54 mcg

• Vitamin K: 13 mcg
  

Grape Types: Which Is Healthier?

Grapes come in many varieties. Between the different grape colors (green, red, black) and seeded and seedless grapes, it can be hard to know which is best.

While all grapes have similar nutrients, researchers have found the following varieties have particularly strong free radical-scavenging and antioxidant activities:

• Pearl Black Grape

• Summer Black Grape

• Pearl Green Grape

• Seedless Green Grape

• Seedless Red Grape

Who Should Avoid Grapes?

For most people, grapes are a healthy addition to their diets. Many people can enjoy grapes every day. However, some people should limit or avoid them.

Babies and small children should not eat whole grapes because they pose a choking hazard. If your child is under 2, you should remove the skin and cut grapes into quarters.

You should avoid eating grapes or grape products if you have a grape allergy. Additionally, those on a low-sugar diet should eat grapes in moderation.

Summary

Grapes are a nutritious fruit, full of antioxidants. Their wide-ranging benefits include cancer prevention and lowered risk of certain health conditions like high blood pressure and diabetes. The only downside of grapes is their high sugar content. Even so, eaten in moderation, this usually isn't a problem for most people.

Be careful with grapes for small children, as they are about the size of the windpipe, making them a choking hazard. You can make them safer by peeling them and cutting them into quarters.

Read the original article on Verywell Health.