Grapes: properties, benefits and how to take them

grapes are one small, oval-shaped, sweet fruitrich in antioxidants and highly integrated into our gastronomy.

They are in season from August to December and are especially popular for participating in one of our favorite traditions: the twelve bells at the end of the year.

Grape nutritional properties

From a nutritional point of view, it is an excellent food:

They are energetic. Its energy content It is around 80 calories/100 g, which is almost entirely due to its 20% fast-assimilating carbohydrates, which slows down thanks to its fiber.Rich in B vitamins. Many B vitamins are present, particularly B6 and folic acid, while the presence of vitamin C is more modest than in other fruits.Its “non-nutritional components” are very interesting. Among them we find probiotics, prebiotics, phytosterols, carotenoids and polyphenols and, within the latter, anthocyanins, flavonoids and resveratrol.Average glycemic index. Contrary to popular belief, its glycemic index is not high, but rather medium (45).Contains more than 80% water. This characteristic makes them help to lighten the organism.Provides essential minerals. Among its minerals are the potassiumhe copper and the ironalthough also calcium, phosphorus, magnesium, manganese, sulfur and selenium.

Do grapes get fat?

The grape is among the fruits with higher energy content.

However, food does not make you fat but hypercaloric diets: weight is only gained when the overall balance between caloric intake and expenditure is positive. In addition, the caloric contribution of the grape is compensated for its purifying capacity.

Therefore, the fruit fits perfectly into any dieteven the hypocaloric ones.

benefits of grapes

It has not been proven that a certain amount of grapes cures any ailment, but it is known that grapes are a food with interesting healthy properties:

They improve the mood. For this reason, they are ideal for improving mood and recovering from fatigue, by combining carbohydrates with group B vitamins, in which they stand out. They balance glucose. Studies show that its phytochemicals help the glycemic balance of the blood, because they stimulate the pancreas and the production of insulin.They are a mild laxative. This cleansing effect has been used since ancient times for autumn cures. It is also suitable for kidney and skin disorders, fluid retention, arthritis or gout.They improve the functioning of the kidney. Its potassium (183 mg) and organic acids stimulate the kidneys, facilitating its diuretic action and the elimination of waste substances, such as uric acid.A powerful antioxidant. What makes grapes such a unique fruit is that it is a berry and as such is rich in phytonutrients. Black grapes are rich in anthocyanins, which provide their beautiful purple color, and resveratrol, while white grapes are quercetin.They are very cleansing. In addition to containing 80% water, its calcium (15 mg/100 g) and other alkaline elements stimulate the liver, an organ that balances the acidity of the blood, cleanses it and makes it more fluid, thus acting powerfully in the transformations organic.

Precisely its polyphenol content places the grape among the natural foods that can help cope with oxidative stresswhich results from an imbalance between the production of free radicals and our defense mechanisms to neutralize them.

Some of these antioxidant substances from grapes can be taken concentrated in the form of tablets, but in the grape they are found together and in an ideal combination that complements their multiple benefits, including its antioxidant capacity. These compounds are further characterized as being anti-inflammatory, antimicrobial and anticancer.

Do they prevent aging?

Free radicals are highly reactive chemical forms that damage fundamental structures for life of cells such as DNA, cell membranes, and proteins.

your action is related to agingcardiovascular and pulmonary diseases, neurodegenerative processes and cancer.

Thanks to its different antioxidant components, grapes are among the foods with a high ORAC value (Oxygen Radical Absorbance Capacity), a universal measure of the antioxidant activity of foods and nutritional supplements.

It is still not possible to specify with what amount of grapes certain effects are obtained, but it is true that grapes constitute a powerful ally for health.

What increases oxidative stress?

the habit of smoking, drinking too much alcoholexcess fat in the diet, sedentary lifestyle, very intense exercise practice and noticeable exposure to solar radiation They can increase free radicals.

In addition, a unbalanced diet and with a low contribution of antioxidants it can accelerate the degenerative process.

Is the black grape preferable to the white?

There are many varieties of grapes, each one with its characteristics according to variable factors of its cultivation (temperature, soil, rain…).

Between black and white there some nutritional differences not too significant and the available data on its antioxidant power are similar.

Is it indicated for diabetics?

The general trend follows the tradition of placing it among the forbidden foods in these cases.

But taking as a reference glycemic load (which measures the glucose that reaches the blood after eating foods with carbohydrates and the speed with which it does so), the values ​​of the grape are rather modest.

Is it the same to take it in juice as it is?

when making juice much of the skin and seeds are discardedin which interesting compounds are found.

The seed appears to be an excellent source of antioxidants, such as tannins and catechins. Therefore, sometimes it is recommended to even chew them.

Do its characteristics justify drinking wine?

Wine has alcohol and grapes do not. This is a fundamental difference that, for example, advises against it in children, pregnant women and lactating mothers.

The wine, taken very sparinglycan exercise certain healthy effect as long as its consumption is not contraindicated.

How to make a grape cure

A three or four-day cure based on grapes and water (it is contraindicated in cases of diabetes, heart disease and gastric ulcer) allows you to obtain energy and detoxify the body.

On the first day, 750 g of grapes and juice are eaten in water. In the following days he eats a kilo of grapes and juice.

Only grape is taken 5 times a day, for 4 days, varying the type of grape if desired. The sweet ones are more nutritious and the acid ones are more purifying. Another milder version is to mix the grape with other seasonal fruits. And even more affordable is to have grapes for breakfast and dinner, and salad or a light meal at noon.

It is important to have a bowel movement once a day, even if it is with the help of an infusion of mallow or an enema, and to avoid tension and excessive physical activity. Before starting, it is advisable to consult a health professional and should be avoided in cases of colitis, diabetes or after a long convalescence.

grapes in the kitchen

Although they are delicious as is, raw grapes can be eaten in fruit salads, mueslis, yogurts, decorating cakes, sweet creams and mousses, or with ice creams, crêpes and flans. They give all these recipes a fresh and aromatic flavor.

In savory recipes they give a light and pleasant bittersweet contrast and achieve a different touch in all kinds of toasts, paninis or pizzas. They are also a good accompaniment to grilled vegetables and steamed, or for rice. They are also not lacking in cold soups such as ajoblanco from Malaga or dishes as traditional as migas.

cooked, can be used fresh or raisins because its flavor and texture are very different. When selecting them, it is usually important that they have an impeccable appearance for as long as possible.

Again, the most advisable thing would be to consume local varieties, if possible organically grown or trusted, and in season.

How to buy quality grapes?

Before you buy it, the cluster is gently shaken: the grains must remain in place (if they fall off it is a sign of excessive maturity).

clusters they must be solid and its stem, green and flexible. The fruits, firm, with smooth skin and uniform color and size.

There are also reasons for prefer organically grown grapes.

Recipes with grapes

Luciano Villar offers us three suggestive dishes to cook with grapes:

Grape risotto, jasmine rice and quinoa

Ingredients for 4 people):

Preparation (15′ + 35′ cooking):

Put the quinoa to soak. Cut the grapes into four quarters and seed them. Bring the broth to a boil, correcting the amount of salt if necessary. Chop the onion, carrot and zucchini very finely, about the size of a grain of rice. Heat the oil and fry the three vegetables for 5 minutes. Add the rice and the drained quinoa and fry for another 3 minutes. Add the boiling broth until covered and cook like this for at least 10 minutes. adding broth as it is consumed. Then add the grapes, peas, rosemary, black pepper and salt, trying not to stir too much, rather moving the pan. Add some more broth and cook like this for 5 more minutes. You must remove it with the whole grain and something hard in the center. While it rests a bit, crush the chopped fresh parsley, the garlic clove and the grated lemon peel in a mortar. Serve the risotto dishes hot, garnished with the parsley mixture.

Nutritional information:

Calories: 300 Carbohydrates: 45 g Protein: 8 g Fat: 10 g Cholesterol: 0 mg

Spicy Grape Salad with Celery

Ingredients for 4 people):

Preparation (15′ + 15′ cooking):

Split and seed the grapes. Grate the carrots and finely chop the celery. Fry the mustard seeds in a pan. After a minute, add the sugar, curry, cloves and cumin, and remove everything from the heat. Add the grated carrot and let cool. Mix with the grapes, celery, lemon juice, yogurt and a pinch of salt. Arrange a bed of fresh spinach, place the mixture on top and decorate with the chopped almonds and fresh mint. Now you can serve it.

Nutritional information:

Calories: 140 Carbohydrates: 15 g Protein: 4 g Fat: 7 g Cholesterol: 6 mg

Macedonia of grapes with cinnamon

Ingredients for 4 people):

Preparation (15′ + 5′ cooking):

Mix the juice with the agar-agar seaweed and warm it for about five minutes over a low heat. Add 10 drops of orange blossom water, a little cinnamon and nutmeg, and the sugar or honey. Chill in the fridge. You can do this first step well in advance.In conical glasses, first place a scoop of vanilla ice cream, then the sliced ​​banana, the previously peeled and chopped figs, and the spiced juice prepared beforehand and refrigerated.The final touch is They give the seeded and peeled grapes, which are spread over the dessert. Serve it cold.

Nutritional information:

Calories: 183 Carbohydrates: 37 g Protein: 2 g Fat: 3 g Cholesterol: 0 mg.