There is a convenient, deliciously sweet snack that’s perfect to help you get all those servings of fruit – California Raisins. They’re nature’s perfectly portable fruit.
The 2005 Dietary Guidelines for Americans recommend 8 to 13 servings of fruit and vegetables daily. Interestingly, many people don’t think of raisins and other dried fruits when they are asked to name fruits. Too bad … because 1/4 cup of California Raisins equals one fruit serving and is such an easy way to help meet the needed number of daily fruit servings.
California Raisins are economical, always perfectly ripe, never bruised and are easy to grab-and-go. No washing, trimming or chopping required. A small package of California Raisins fits perfectly in a purse or briefcase for moments between meetings or flights.
They fit in a student’s locker or lunch box and are perfect in a desk or in a gym bag.
In addition to snacks, Raisins are a versatile ingredient. They easily add a healthy burst of flavor to your favorite foods. Sprinkle them on cereals and salads, mix into yogurt, granola and oatmeal, add to rice, salsa and main dishes.
California Raisins are a Natural, Healthful Food Choice
- They’re a top source of antioxidants.
- Deliver potassium and dietary fiber, including inulin to promote digestive health.
- California Raisins may help fight dental plaque and gum disease.
- Raisins are low in sodium and naturally fat and cholesterol free.
- Eating adequate fruit servings is associated with reduced risk of heart disease and cancer.
- These dried grapes contain natural fruit sugars, a good source of energy.
Packed with Antioxidant Protection
California Raisins are one of the highest sources of antioxidants. According to the latest reports on Oxygen Radical Absorbance Capacity (ORAC, a method to measure antioxidants in foods), raisins contain 3,037 ORAC units in 3.5 ounces – about 2/3 cup. Regular consumption of antioxidant containing fruits, vegetables, legumes, nuts and whole grains provides protection against oxidative processes which are related to aging and disease, including heart disease.
Research has shown that oxidized LDL (bad) cholesterol is more likely to be deposited on the artery wall. That build up has the potential of causing a blockage. Therefore, protecting the LDL from oxidation is an important strategy for heart health – and antioxidant packed raisins can help. In an eighteen-week study, one serving a day of raisins helped lower LDL cholesterol and its oxidation in people with high LDL levels.
Also, California Raisins contain catechins, a family of readily absorbed antioxidants which research shows may promote colon health. These helpful compounds are found in fruits, such as apples, grapes and raisins, and beverages, such as chocolate, tea and red wine.
In the elderly, a higher daily intake of fruits and vegetables is associated with an improved antioxidant status in comparison to subjects consuming diets poor in fruits and vegetables.
Functional Fiber in California Raisins
The fiber compounds in raisins bind bile acids that are made from the body’s cholesterol. Research indicates that eating two servings of California Raisins a day may contribute to a healthy heart through this binding of bile acids in the digestive tract. Also, fewer bile acids may help reduce colon cancer.
California Raisins provide naturally occurring inulin, a fiber-like carbohydrate that helps keep the colon healthy by promoting healthy cell growth and helping to prevent abnormal cell growth. Inulin is a prebiotic, favoring growth of beneficial bacteria, such as Lactobacilli and Bifidobacteria found in many yogurts. Prebiotics also slow growth of harmful bacteria.
California Raisins and Dental Health
California Raisins may help fight dental plaque and gum disease. Recently published research counters long-held views that, because raisins are sticky, they increase tooth decay. Researchers at the University of Chicago College of Dentistry have shown that raisins contain phytochemical compounds that suppress growth of the bacteria in the mouth that cause gum disease and tooth decay. With three out of four adults over the age of 35 reporting some form of gum disease, this is good news.
An Ideal Source of All-Natural Energy
California Raisins have a carbohydrate distribution of approximately 36% fructose and 32% glucose. Both of these simple sugars are readily absorbed by the body and are easily converted into energy.
Convenient, nutritious trail mix with raisins and nuts is smart fuel before exercise. Raisin research with 10- to 12-year-old soccer players showed that a pregame raisin and nut snack provided a more sustained, steady source of energy than a bagel and lemonade snack.
Research with trained endurance athletes found raisins provide a more steady fuel source with less rise in blood sugar compared to a sports energy gel. Raisins are all-natural, taste great and provide fiber and other nutrients.
For more about California Raisins health and nutrition research, click here.