Raisins are simply dried grapes that become smaller, shriveled, and shelf-stable. They have a relatively neutral flavor with mild caramel undertones. The texture is chewy, and sweeter in flavor compared to fresh grapes. Raisins add sweetness without adding much moisture, which makes them a versatile whole-food sweetener.
Raisins do not have a negative effect on glycemic control “indicating their safety [with type-2 diabetes]🔎.” Raisins “may significantly help prevent digestive cancers🔎,” as well “delay the progression of chronic kidney disease🔎,” “reduce cumulative food intake in children🔎,” increase good microbiome bacteria🔎, and “may [even] lower the risk of ulcerative colitis🔎.”
There are many varieties of raisins, each with unique characteristics, making them versatile ingredients in a wide range of dishes—from baking and savory stews to enjoying as a snack on their own.
Here’s the compelling science-backed health data that I’ve found so far. If I’ve made any mistakes, please let me know!
Published on:
Last Updated:
Properties:
low glycemic index, fight digestive cancers, fight kidney disease, reduce food intake, improve microbiome, fight ulcerative colitis
Cautions:
unlikely mold from bad storage (ochratoxin)
Average Price USD: ~
$2.18cup (5.4oz)
$0.40 / oz
$1.45 / 100 grams
Availability:
7-11, Amazon, Costco, Krogers, Loblaws, Walmart, Whole Foods
✨ Key Healing Takeaways ✨
Cancers (Digestive)
Reviews of 16 studies indicated that a higher intake of raisins and other dried fruits may significantly help prevent digestive cancers. Notable reductions in risk were observed:
- Colorectal Polyps: 24%
- Prostate Cancer: 49%
- Pancreatic Cancer: 65%
These reductions are associated with consuming 3-5 or more servings of dried fruits per week.
Diabetes
A randomized clinical trial involving 61 type-2 diabetics showed that daily supplementation with 60 g of raisins did not improve glycemic indices but also did not adversely affect glycemic control over 12 weeks, indicating their safety for diabetic patients.
Kidney Health
Research from a large Mendelian randomization study linked increased dried fruit intake to lower kidney function markers (BUN, CR, UA, CysC) when not influenced by smoking or alcohol. This suggests that raisins may help delay the progression of chronic kidney disease.
Metabolic Syndrome & Obesity
Two studies demonstrated that raisins effectively reduce cumulative food intake in children aged 8-11:
- Premeal consumption of raisins led to lower mealtime energy intake compared to grapes or mixed snacks.
- Raisins as an after-school snack decreased overall calorie intake significantly, making them a healthier choice than cookies, chips, or even grapes.
Gut Microbiome
A 14-day study found that adding raisins to the diet altered the prevalence of beneficial bacteria in healthy adults. While overall microbiota diversity was unchanged, specific good bacteria increased, suggesting positive effects on gut health.
Ulcerative Colitis
A Mendelian randomization study provided evidence that regular consumption of dried fruits, including raisins, may lower the risk of ulcerative colitis, potentially due to beneficial compounds like grape seed polyphenols.
📚 NCDs – Citations & Sources
The Non-communicable diseases that [su_post post_type=”page”] fight or reverse.
Cancers
Possible Digestive Cancer Prevention [2020, Mar]
A systematic review of: 9 prospective cohort and 7 case-control studies
Title: “Dried Fruit Intake and Cancer: A Systematic Review of Observational Studies”
- “The data suggest that higher intake of raisins and other dried fruits may be important in the prevention of cancers of the digestive system.“
- “Several clinical and laboratory intervention studies have reported the protective effects of dehydrated fruits against the progression of some cancers and the modulating effects of dried fruits on common cancer risk factors.”
- “Prospective cohort studies indicated reductions in relative risk for colorectal polyps, prostate cancer, and pancreatic cancer by 24%, 49%, and 65%, respectively, with 3-5 or more servings of dried fruits per week.”
Diabetes
Glycemic Index & T2D [2022, Aug]
A Randomized Clinical Trial of: 61 type-2 diabetics over 12-weeks.
Title: “Effect of Date Fruit Consumption on the Glycemic Control of Patients with Type 2 Diabetes: A Randomized Clinical Trial”
- Although “[n]o improvement in glycemic indices was seen following supplementation of 60 g daily date fruit or raisins, though neither had a deleterious effect on glycemic control over a 12-week period, indicating their safety when consumed in T2D.”
Raisin & Glucose and Insulin Responses in Healthy Individuals [2014, Jan]
An open-label, partially randomized, cross-over study of: 10 adults over a period of 2 to 8 weeks.
Title: “Acute Effects of Raisin Consumption on Glucose and Insulin Responses in Healthy Individuals”
- “The favourable effect of raisins on postprandial glycaemic response, their insulin-sparing effect and low GI combined with their other metabolic benefits may indicate that raisins are a healthy choice not only for the general population but also for individuals with diabetes or insulin resistance.“
Kidney Diseases & Function
Dried Fruit and Kidney Function [2024, Oct]
A two-sample Multivariate Mendelian randomization study of: a large-scale genome-wide association study of over 50,000 curated datasets.
Title: “Association between dried fruit intake and kidney function: research from univariate and multivariate Mendelian randomized studies”
- The study concluded that “increased dried fruit intake was associated with lower kidney function markers (BUN, CR, UA, and CysC) in the absence of smoking and alcohol consumption; however, the causal relationship between dried fruit intake and BUN and CR disappeared in the presence of smoking and alcohol consumption.”
- “These results provide a promising avenue for delaying the course of chronic kidney disease.“
Metabolic Syndrome & Obesity
Raisins Lower Cumulative Food Intake in Young Children [2013, Jun]
A randomized controlled trial of: 26 normal-weight children aged 8 to 11 years over 4 weeks.
Title: “An after-school snack of raisins lowers cumulative food intake in young children”
The study found that “raisins and grapes led to lower cumulative food intake, while cookies increased cumulative food intake.”
- “Raisins and grapes led to lower cumulative food intake (breakfast + morning snack + lunch + after-school snack), while the cookies increased cumulative food intake compared to the other snacks.”
- “Children consumed the least calories from raisins and grapes and the most from cookies. However, weight of raisins consumed was similar to potato chips (about 75 g) and lower compared to grapes and cookies”
- “Ad libitum consumption of raisins has potential as an after-school snack to achieve low snack intake prior to dinner, similar to grapes, compared to potato chips, and cookies in children 8 to 11 y old.”
Raisins Decrease Mealtime Food Intake More Than Grapes in Young Children [2013, Apr]
A randomized controlled trial of: 26 normal-weight children aged 8 to 11 years over two experiments.
Title: “A premeal snack of raisins decreases mealtime food intake more than grapes in young children”
- The study examined the effects of premeal snacks (grapes, raisins, or a mix of almonds and raisins) on food intake compared with a water control. The findings indicated that “consumption of a premeal snack of raisins, but not grapes or a mix of raisins and almonds, reduces meal-time energy intake and does not lead to increased cumulative energy intake in children.”
Microbiome
Raisins & Gut Microbiome [2019, Mar]
A 14-day exploratory pilot feeding study of 13 healthy adults.
Title: “Dietary Raisin Intake Has Limited Effect on Gut Microbiota Composition in Adult Volunteers”
- “Our findings suggest that adding raisins to the diet can affect the prevalence of specific bacterial taxa.“
- Adding three servings (28.3 g each) of sun-dried raisins per day “to the diet can affect the prevalence of specific bacterial taxa“, although overall microbiota diversity was not significantly affected.
- “However, upon addition of raisins to the diet specific OTUs [Operational Taxonomic Units] matching Faecalibacterium prausnitzii, Bacteroidetes sp. and Ruminococcus sp. increased in prevalence [good bacteria] while OTUs closest to Klebsiella sp., Prevotella sp. and Bifidobacterium spp. decreased [bad bacteria].”
Ulcerative Colitis
Dried Fruit Can Lower Risk of Ulcerative Colitis [2024, Jun]
A two-sample Multivariate Mendelian randomization study of: a large-scale genome-wide association (GWAS) study of over 50,000 curated datasets.
Title: “Dried fruit intake can lower the risk of ulcerative colitis: evidence from a Mendelian randomization study”
- “This study provides evidence supporting a potential association between the dried fruit intake and a reduced risk of UC. Regular consumption of dried fruits may serve as a preventive measure against UC.”
- “According to a study by Yunxia Wang, Grape Seed Polyphenols found in raisins have been proven to alleviate various symptoms associated with UC.“
Ingredients List
A Plant Based Lifestyle Diet
Apple Cider Vinegar
Basil
Beets
Broccoli
Brown Rice
Button Mushrooms / White Mushrooms
Cabbage
Chia Seeds
Dates / Date Fruit
Flax Seeds
Garlic
Lentils
Oats
Onions
Pumpkin Seeds
Sesame & Tahini
Spinach
Sunflower Seeds
