Raisins are a versatile snack that can be eaten on their own or mixed with nuts, seeds, and other dried fruits. They also make a healthy addition to many savory dishes.
Studies suggest that raisins can improve heart health by lowering LDL-cholesterol levels and systolic blood pressure and decreasing molecules associated with inflammation. They may also contribute to eye health by slowing down oxidative damage to the eyes.
Origin
Many people don’t give raisins a second thought, but these sweet treats have a rich and enthralling history. Their storied journey spans centuries, cultures, and culinary evolution. Raisins have an ancient heritage that traces back to the old world of Persia (modern-day Iran) and Egypt. The warm and arid climate of these nations allowed grapes to dry naturally. This process produced the earliest form of raisins.
The ancients used raisins to add sweetness and flavor to savory dishes. They also added raisins to drinks and cakes and even offered them as offerings to gods. The Greeks were especially fond of raisins. The first cookbook of the classical world, Apicius’s De Medici, included recipes for fish souffle and fried veal with raisins and currants. The Crusades brought about an increase in trade with Europe, and as the Europeans sought out tasty foods to bring home, raisins were among their favorite imports.
Today, raisin production is worldwide. The chief raisin-producing countries include Turkey and the United States, which together account for about 80 percent of the global output. Iran, Greece, and South Africa are also significant producers.
There are various types of raisins, which differ from each other by grape variety, color, and size. The most common types of raisins are Thompson seedless, golden, and sultana raisins. Thompson seeds less raisins are usually made from the yellow Thompson grape. Golden raisins are produced from white Muscat grapes. Sultana raisins are derived from the seedless yellow sultana grape and were first commercialized in Turkey, hence the name. The sultana raisins were later introduced in other parts of the world, including Australia and South Africa. Different raisin varieties include Zante currants, black currants, and Cape currants.
The sultana raisin has an ancestor that can be traced to the wild sultana grape of Crete. The sultana is the oldest known variety of raisin, and it has an excellent flavor. The sultana is also popular in southern Italy, and the grape is cultivated in many other regions of the world as well. The modern raisin industry began in the late 1800s when missionaries from Mexico taught Californians to establish vineyards for making wine. The Central Valley of California, especially the San Joaquin Valley, turned out to be a perfect place for growing raisins.
Nutrition
The nutrition of raisins is a good source of iron, vitamin B2, vitamin C, fiber, and potassium. They are also low in calories and fat, making them a healthy snack. In addition, they contain phenolic compounds and antioxidants. These nutrients help prevent heart diseases and boost the immune system. They also have a small amount of protein. However, they are high in sugar and should be eaten sparingly.
The raisin is dried grapes that have been sun-dried and are a trendy food all over the world. It is a very versatile ingredient and is used in many recipes, from sweet dishes such as pies and cakes to savory ones like chutneys and meat curries. Raisins are a rich source of antioxidants and can help improve heart health by lowering blood pressure and triglyceride levels. They are also a good source of dietary fiber, which can promote gut health and lower cholesterol. However, raisins should be avoided by those with digestive disorders such as diverticulitis and colitis.
They have a low-to-moderate glycemic index and are therefore recommended for diabetics and those with insulin resistance. They may also help lower systolic blood pressure and inflammatory markers in individuals with T2D. A study on the anti-diabetic effects of raisin extracts showed that they reduced glycemic and insulin responses and improved plasma lipid profiles in alloxan-induced diabetic rats. Raisins were particularly effective in lowering triglycerides and uric acid, which are associated with cardiovascular disease (CVD) risk factors.
Raisins have been shown to be beneficial for oral health, owing to their antibacterial properties and their ability to preserve tooth enamel. This is due to their low adherence to teeth and the fact that they do not reduce the oral pH below the threshold that damages tooth enamel [68].
The phenolic compounds in raisins have been shown to increase antioxidant capacity in a number of cell lines and animal model studies. Although these studies do not necessarily prove that the same results will occur in humans, they are an essential step toward understanding the mechanism of action of this natural food.
Health Benefits
Raisins are a whole, nutrient-dense, and minimally processed food, rich in vitamins, minerals, fiber, antioxidants, and energy. They are healthier substitutes for sugary candies and can be added to yogurt, oatmeal, trail mix, baked goods, and more. They are known for their plethora of potential health benefits, including improved digestion, bone health, iron levels, blood flow, and fertility. They are also a good source of potassium, an essential electrolyte involved with muscle contraction and heartbeat regulation.
A recent study found that regular consumption of raisins reduces LDL (bad) cholesterol and systolic blood pressure in overweight adults when compared to equal caloric carbohydrate snacks while improving plasma antioxidant capacity. It also reduces the concentration of soluble intercellular adhesion molecule-1 (sICAM-1), which contributes to atherosclerosis by facilitating monocyte adhesion to the endothelium and decreases markers of inflammation, such as tumor necrosis factor-a (TNF-a).
Another interesting finding is that consuming raisins regularly improves glycemic control in diabetics due to their low GI. Additionally, they are an excellent snack for athletes, as they provide sustained energy during long-term endurance events. Raisins are also associated with positive effects on oral and colon health, such as a reduced risk of gum disease and lower adherence to teeth. They are also a good source of prebiotics, which may positively affect gut microbiota.
The polyphenols in raisins, such as ferulic acid, kaempferol, quercetin-3-O-glucoside, and rutin, have been shown to be effective at inhibiting the growth of some types of cancer cells. Furthermore, the anti-inflammatory properties of raisins are thought to be linked to their high vitamin C content.
In addition, the phenol in raisins may help improve skin health by protecting against UV-induced damage. It may also slow down the aging of skin, as it protects against the formation of free radicals, which can lead to fine lines and wrinkles. Its rich antioxidant content also helps to rejuvenate the skin and prevent blemishes, such as acne. Further, it provides a good source of fiber, which is necessary for a healthy digestive tract. It can also increase iron absorption, which is essential for maintaining optimal red blood cell count.
Recipes
Raisins are a popular addition to a wide variety of sweet and savory recipes around the world. They are a versatile ingredient that adds sweetness and texture to baked goods such as cookies, cakes, breads, muffins, and oatmeal raisin bread. They are also commonly added to savory dishes, such as curries and stews. Their natural color is dark brown to black, though the specific shade may vary depending on the grape variety and drying process.
Aside from adding a satisfying pop of sweetness to baked goods, raisins are a great source of fiber. The sugars in raisins are naturally occurring, making them a healthier alternative to candy or other processed sweeteners. In addition, raisins are a rich source of antioxidants, which are known for their health benefits, such as immune system support and healthy skin.
Although they are best known for their use in granola, bran cereal, and trail mix, raisins can be used in a wide variety of recipes. They can be mixed with other dried fruits and nuts to make a homemade trail mix or sprinkled over yogurt or oatmeal. They can also be tossed into a green salad or added to a lentil and grain dish such as couscous or quinoa.
While raisins can be eaten on their own, they are most often used to add a burst of sweetness to baked goods. In addition to mixing them into batters, they can also be soaked in water or fruit juice before being added to a recipe, which helps plump them up and enhances their flavor. Soaking raisins can also help to soften them and make them easier to incorporate into baked goods, especially those that require a longer baking time.
Although raisins can be high in sugar, they also provide a significant amount of potassium. This vital mineral is involved in muscle contraction, heartbeat regulation, and fluid balance within the body. The high amount of potassium found in raisins makes them an excellent choice for athletes looking to fuel their bodies without adding excessive amounts of sugar. Raisins are also a convenient and affordable energy source for high-intensity activities, such as long-distance running or cycling.
