Creating organic raisins begins by growing grapes using certified organic principles. To grow organic grapes, farmers must avoid a list of banned chemicals, including most common pesticides. This reduces or removes all pesticide use, leaving only the grapes, which are then dried in the sun to become raisins.
Raisins are a go-to snack or treat due to their sweetness and nutrient content, and eating them in their organic form may lower your chance of exposure to pesticide residue. Nearly all non-organic raisins have pesticide residue, studies show.
A common traditional remedy using raisins is gin-soaked raisins to lessen the pain of arthritis or other joint pain. Many studies have shown these benefits to be plausible, given the properties of gin and raisins, though results vary depending on the recipe used.
Organic raisins are a healthier alternative to non-organic raisins, and are a good source of energy and nutrients.
Nutrition Information
One small box (1.5 ounces) of organic raisins contains:
- Calories: 129
- Protein: 1.3 grams
- Fat: 0.2 grams
- Carbohydrates: 34 grams
- Fiber: 1.5 grams
- Sugar: 25.5 grams
Organic raisin are a good source of:
Potassium and Magnesium appear in organic raisins in small amounts. Their high fiber content combined with their relatively high sugar and caloric content by weight makes them a common snack for energy during exercises such as hiking.
Potential Health Benefits of Organic Raisins
Organic raisins are rich in fiber and vitamins, but also are full of calories and sugars. Research suggests that eating organic raisins in moderation could offer some potential health benefits.
Colon Functionality and Digestive Health
Organic raisins are a good source of fiber. High levels of fiber have been proven to help keep the digestive system healthy. Medical studies show colon function benefits and even a possible reduced risk of colon cancer in those who eat two servings of raisins per day.
Lower Potential for Anemia
Raisins are a great source of iron, making them a good food for reducing iron-deficiency anemia. Iron deficiency occurs when there is lower iron content in the blood than is healthy, which can sometimes result in fatigue, breathlessness, and more severe symptoms if not addressed.
Anti-Inflammatory Properties
Raisins are rich in antioxidants and phytochemicals, which are known to help the body’s response to inflammation. This can have helpful impacts on cardiovascular health. In one study, they helped reduce blood pressure in patients with Type 2 Diabetes, though more research is needed to provide conclusive proof of this effect.
Promote Dental and Bone Health
One of the phytochemicals present in organic raisins, Oleanolic acid, has been shown to protect teeth. The combination of calcium and boron, which are also found in organic raisins, is particularly good for bone health, since boron has been shown to help with the absorption of calcium into bones.
Potential Risks of Organic Raisins
Organic raisins are safe to be eaten in small quantities for most individuals. However, there are a few risks when you eat more than the recommended serving size.
Laxative Properties
Raisins contain a lot of fiber. A large serving can have a laxative effect. While this does not necessarily pose a health risk to everyone, it can have more severe effects on people who are already taking a laxative.
Grape Allergy
Those who know they have a grape allergy already should avoid all foods containing grapes. If small quantities of raisins cause a reaction and you don’t regularly consume grapes, there is a possibility that you have a grape allergy. An allergy test might be a good idea, especially if your reaction is severe.
Weight Gain
Organic raisins contain very little water, so they have more sugar and calories per gram than grapes or other non-dried fruits. While the evidence is good that the standard serving sizes of raisins should not affect your weight, eating too many sugar-dense foods can lead to weight gain over time.
