Raisins

Nutrition

California Raisins fit perfectly into healthy eating habits and an active lifestyle. They are a great source of natural energy and make it easy to help reach the daily fruit requirements set by the government’s 5-A-Day programme. As they are available all year round, they are always accessible, unlike seasonal fruit.

Sun-dried California Raisins compliment all types of dishes, from salads and main meals to desserts. Of course, they are also a delicious healthy snack all by themselves for children and adults alike.

California raisins food recipe

Here are a few things you might not know

  • Naturally Occurring Sugars - California Raisins contain only naturally occurring sugars, with no added sugars, that provide a slow release of energy throughout the day. These are a great snack for when you’re on the go!

  • Diabetes and Glycaemic Index (GI) - What is GI? Glycaemic Index (GI) was developed as a scientific way to measure the blood sugar response to food containing carbohydrates. The quicker the carbohydrates are broken down by the digestive system, the greater the food’s effect on blood sugar levels and the higher the GI value. The scale goes from 0 to 100 and the foods higher up the scale are those that raise blood glucose levels rapidly (GI score greater than 70).

    As rule of thumb, high GI foods tend to be more refined or have added sugar. Foods such as: white rice, white bread, cakes, biscuits, sweets, sugary cereals and fizzy drinks all tend to have a very high GI. These foods may be needed for those with diabetes who experience a hypoglycaemic episode (low blood glucose readings) in an emergency; but for day to day healthier eating opting for medium and low GI foods is the way forwards.

    Foods with a medium score (GI between 55-70) raise blood glucose only an average amount, foods such as: ripe bananas, wholegrain breakfast cereals, wholemeal bread, traditionally dried fruit (e.g. California Raisins) and oatcakes all have a medium GI.

    You might have been surprised to see California Raisins in there, with a medium score, because they are naturally sweet! Yet, interestingly, raisins are unique in that they contain an equal balance of the sugars fructose and glucose. As fructose digests slowly the energy release is much more gradual. Several studies in patients with type II diabetes who opted for raisins as a snack had a 16-23% lower blood glucose levels after eating them as opposed to other processed snacks (such as biscuits) and over a period of 12 weeks had a 19% lower fasting blood glucose level.

  • Fibre - We all know that a healthy and balanced diet full of fibre-rich foods reduces the risk of developing diabetes, obesity, cardiovascular disease and colon cancer, and can even reduce the risk of inflammation-mediated diseases such as arthritis.

    The problem is, most of us aren’t incorporating enough fibre into our diet. The average person in the UK only eats 18g of fibre per day, which falls short of the recommended 30g per day guidelines set out by the Government. Just one 40g serving of California Raisins though provides 1.6g of fibre and also counts towards your ‘Five A Day’ goal – so it’s a double win

Looking for a natural performance boost whilst exercising? Pop over to our exercise page to find out more


California Raisins and Exercise

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