Although the carbohydrates found in fruits tend to be healthier than those found in white breads, cakes and soft drinks, all carbohydrates can trigger high blood sugar levels if you eat more than your body can handle. Choosing grapes or raisins over refined grains and processed sugars gives you the advantage of getting more fiber, vitamins and antioxidants, but you should still pay attention to the amount you eat at a sitting to prevent high blood sugar.
Avoid raisins that contain added sugar because unsweetened raisins are already a concentrated source of natural sugars. A 1.5-ounce box of sugar-free raisins provides 34 grams of carbohydrates, which is the equivalent of carbohydrates found in 1.3 cups of fresh grapes or two slices of bread. If you eat raisins out of a larger bag, you may consume even more in a sitting. Four grams of carbohydrates is the same amount found in about a teaspoon of table sugar; eating too many raisins at once may cause your blood sugar levels to spike.
Grapes are a better option than raisins if you are concerned with your blood sugar levels; they contain enough water to dilute their natural sugars. If you can limit yourself to about 1/2 cup of fresh grapes, which corresponds to fewer than 14 grams of carbohydrates, you are not likely to experience high blood sugar levels. If you eat the whole bag of grapes though, you could easily be consuming up to 3 cups and up to 82 grams of carbohydrates at once, or the equivalent of more than five slices of bread.
The key to prevent high blood sugar levels when consuming carbohydrates is to control your serving size. The American Diabetes Association recommends that diabetics do not exceed 45 to 60 grams of carbohydrates per meal and 15 to 30 grams of carbohydrates per snack. If you want to include raisins in your oatmeal for breakfast, for example, make sure you have no more than 1/2 cup of dry oat flakes with a tablespoon of raisins and skip the sugar to prevent high blood sugar levels. If you have grapes for your snack, avoid combining it with a granola bar or other fruits to keep your carb intake moderate.
Consuming carbohydrates with protein can help prevent a spike in your blood sugar levels, according to a study published in 2009 in "Diabetes Care." Have a small amount of raisins with a handful of almonds or combine your grapes with an ounce or two of cheese to keep your blood sugar levels more stable in the hours that follow. Another good way to indulge in raisins and grapes without experiencing high blood sugar levels is to consume them as a dessert after a healthy meal. The fiber and protein of your meal will help to slow down the digestion process and prevent large spikes in your blood sugar levels.
Articles For Your Diet
- American Diabetes Association: Carbohydrate Counting
- USDA: National Nutrient Database for Standard Reference
- Proceedings of the Nutrition Society: The Role of Fat in Gastric Emptying and Satiety: Acute and Chronic Effects
- Diabetes Care: Effects of a Protein Preload on Gastric Emptying, Glycemia, and Gut Hormones After a Carbohydrate Meal in Diet-Controlled Type 2 Diabetes
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