Table of ContentsView AllTable of ContentsNutrientsWhat the Research SaysGrapes and Weight LossDrawbacks
Table of ContentsView All
View All
Table of Contents
Nutrients
What the Research Says
Grapes and Weight Loss
Drawbacks
If you’re working toward reaching a healthy weight,grapescan be a tasty, satisfying, and nutritious part of your daily routine. Grapes are low-calorie and low-fat. They make a great snack and can also brighten up a meal. Here’s a look at why grapes are a good food to consider for weight loss.
This article will discuss the nutrients in grapes, the research on grapes and weight loss, how to enjoy grapes as part of a healthy diet, and any drawbacks.
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Healthy Nutrients in Grapes
What’s in a grape? According to the U.S. Department of Agriculture (USDA), here’s a list of what you’ll be getting in about 150 grams (g) of grapes, which equals about 1 cup:
Grapes containantioxidants, includingresveratrol, a compound that may help protect against serious health conditions like heart disease and cancer, as well as having potential anti-obesity properties.
A healthy daily portion of fruit includes about 1.5 to 2 cups for females and up to 2.5 cups for males, according to the USDA.
Research on Grapes and Weight Loss
Fresh fruit, including grapes, has many health benefits, but can they help you lose weight beyond lowering your calorie intake? Here’s a look at what researchers have found.
In 2016, a study noted that although grapes and other fruits contain sugar (which is often thought to contribute to weight gain), they have been associated with weight loss.
However, another review published the following year found no evidence that resveratrol helped with obesity.In 2022, one other assessment concluded that there was a lack of evidence of weight loss.
While the research on grapes and weight loss is inconclusive, there is also interest in other health benefits. One study using mice noted that grapes reduced fat deposits in the liver and may even extend life span. Similar benefits to humans have not been shown to date.
Using Grapes for Weight Loss
Grapes are one of the most popular fruits sold in the United States.Tasty, satisfying, and low-calorie, grapes are also a whole, unprocessed food with no additives and contain only natural sugars.
Grapes can play a role in helping you reach yourtarget daily calorie goal. Keep in mind that cutting too far back on calories can harm your health, so talk to your healthcare provider about establishing a healthy calorie goal for weight loss.
Ideas for using grapes as part of a weight-loss eating plan include:
The Color of Grapes: Any Difference in Benefits?All grapes are good for you and have about the same amount of calories. They can all be useful in a weight loss program. When it comes to health benefits, there is some evidence that red grapes have more antioxidants and may help reduce fat more than white (green) grapes.
The Color of Grapes: Any Difference in Benefits?
All grapes are good for you and have about the same amount of calories. They can all be useful in a weight loss program. When it comes to health benefits, there is some evidence that red grapes have more antioxidants and may help reduce fat more than white (green) grapes.
Are There Drawbacks to Grapes for Weight Loss?
On balance, grapes are a healthy choice, with few downsides. However, too much of most foods can undo your weight loss plans, so keep portion control in mind. If you log your meals and snacks, make sure you record how many grapes you’ve eaten.
Grapes are relatively high in sugar, so people who are concerned about sugar intake should keep that in mind. If you have diabetes, fruit (including grapes) is considered a part of a healthy diet due to its lowglycemic load(the effect of food on the rise in blood sugar after consuming it).
If you eat too many grapes, you may notice problems with digestion, such as gassiness that can lead to diarrhea or an upset stomach.
A Word From VerywellGrapes are an excellent snack choice for those of us who lead on-the-go, busy lifestyles. They’re easy to prep in advance and have amazing health benefits, not to mention delicious taste.—AVIV JOSHUA, MS, MEDICAL EXPERT BOARD
A Word From Verywell
Grapes are an excellent snack choice for those of us who lead on-the-go, busy lifestyles. They’re easy to prep in advance and have amazing health benefits, not to mention delicious taste.—AVIV JOSHUA, MS, MEDICAL EXPERT BOARD
Grapes are an excellent snack choice for those of us who lead on-the-go, busy lifestyles. They’re easy to prep in advance and have amazing health benefits, not to mention delicious taste.
—AVIV JOSHUA, MS, MEDICAL EXPERT BOARD
Summary
When it comes to weight loss, grapes are a good go-to when you’re cutting back on calories. They are satisfying and sweet and contain important nutrients. Research on whether grapes or the resveratrol in grapes can help with weight loss is mixed and inconclusive.
As long as you don’t overdo it—a cup or two of grapes are plenty—they can be part of your eating plan for weight loss.
12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Grapes, red or green, (European type such as Thompson seedless) raw.Meng X, Zhou J, Zhao CN, Gan RY, Li HB.Health benefits and molecular mechanisms of resveratrol: a narrative review.Foods. 2020;9(3):340. doi:10.3390/foods9030340United States Department of Agriculture My Plate.Fruits.Sharma SP, Chung HJ, Kim HJ, Hong ST.Paradoxical effects of fruit on obesity.Nutrients. 2016;8(10):633. doi: 10.3390/nu8100633Tabrizi R, Tamtaji OR, Lankarani KB, et al.The effects of resveratrol intake on weight loss: a systematic review and meta-analysis of randomized controlled trials.Crit Rev Food Sci Nutr. 2020;60(3):375-390. doi:10.1080/10408398.2018.1529654Delpino FM, Figueiredo LM, Caputo Gicele Costa Mintem EL, Petrucci Gigante D.What is the effect of resveratrol on obesity? A systematic review and meta-analysis.Clinical Nutrition ESPEN. 2021;41:59-67. doi:10.1016/j.clnesp.2020.11.025Hillsley A, Chin V, Li A, McLachlan CS.Resveratrol for weight loss in obesity: an assessment of randomized control trial designs in clinicaltrials. Gov.Nutrients. 2022;14(7):1424. doi:10.3390/nu14071424Dave A, Park EJ, Kumar A, et al.Consumption of grapes modulates gene expression, reduces non-alcoholic fatty liver disease, and extends longevity in female c57bl/6j mice provided with a high-fat western-pattern diet.Foods. 2022;11(13):1984. doi:10.3390/foods11131984International Fresh Produce Association.Top 20 fruits and vegetables sold in the U.S.Rahbar AR, Mahmoudabadi MMS, Islam MS.Comparative effects of red and white grapes on oxidative markers and lipidemic parameters in adult hypercholesterolemic humans.Food Funct.2015;6(6):1992-1998. doi:10.1039/c5fo00100eAmerican Diabetes Association.Fruit.Australian Institute of Food Safety.Top surprising foods that might be making you sick.
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Grapes, red or green, (European type such as Thompson seedless) raw.Meng X, Zhou J, Zhao CN, Gan RY, Li HB.Health benefits and molecular mechanisms of resveratrol: a narrative review.Foods. 2020;9(3):340. doi:10.3390/foods9030340United States Department of Agriculture My Plate.Fruits.Sharma SP, Chung HJ, Kim HJ, Hong ST.Paradoxical effects of fruit on obesity.Nutrients. 2016;8(10):633. doi: 10.3390/nu8100633Tabrizi R, Tamtaji OR, Lankarani KB, et al.The effects of resveratrol intake on weight loss: a systematic review and meta-analysis of randomized controlled trials.Crit Rev Food Sci Nutr. 2020;60(3):375-390. doi:10.1080/10408398.2018.1529654Delpino FM, Figueiredo LM, Caputo Gicele Costa Mintem EL, Petrucci Gigante D.What is the effect of resveratrol on obesity? A systematic review and meta-analysis.Clinical Nutrition ESPEN. 2021;41:59-67. doi:10.1016/j.clnesp.2020.11.025Hillsley A, Chin V, Li A, McLachlan CS.Resveratrol for weight loss in obesity: an assessment of randomized control trial designs in clinicaltrials. Gov.Nutrients. 2022;14(7):1424. doi:10.3390/nu14071424Dave A, Park EJ, Kumar A, et al.Consumption of grapes modulates gene expression, reduces non-alcoholic fatty liver disease, and extends longevity in female c57bl/6j mice provided with a high-fat western-pattern diet.Foods. 2022;11(13):1984. doi:10.3390/foods11131984International Fresh Produce Association.Top 20 fruits and vegetables sold in the U.S.Rahbar AR, Mahmoudabadi MMS, Islam MS.Comparative effects of red and white grapes on oxidative markers and lipidemic parameters in adult hypercholesterolemic humans.Food Funct.2015;6(6):1992-1998. doi:10.1039/c5fo00100eAmerican Diabetes Association.Fruit.Australian Institute of Food Safety.Top surprising foods that might be making you sick.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Agriculture.Grapes, red or green, (European type such as Thompson seedless) raw.Meng X, Zhou J, Zhao CN, Gan RY, Li HB.Health benefits and molecular mechanisms of resveratrol: a narrative review.Foods. 2020;9(3):340. doi:10.3390/foods9030340United States Department of Agriculture My Plate.Fruits.Sharma SP, Chung HJ, Kim HJ, Hong ST.Paradoxical effects of fruit on obesity.Nutrients. 2016;8(10):633. doi: 10.3390/nu8100633Tabrizi R, Tamtaji OR, Lankarani KB, et al.The effects of resveratrol intake on weight loss: a systematic review and meta-analysis of randomized controlled trials.Crit Rev Food Sci Nutr. 2020;60(3):375-390. doi:10.1080/10408398.2018.1529654Delpino FM, Figueiredo LM, Caputo Gicele Costa Mintem EL, Petrucci Gigante D.What is the effect of resveratrol on obesity? A systematic review and meta-analysis.Clinical Nutrition ESPEN. 2021;41:59-67. doi:10.1016/j.clnesp.2020.11.025Hillsley A, Chin V, Li A, McLachlan CS.Resveratrol for weight loss in obesity: an assessment of randomized control trial designs in clinicaltrials. Gov.Nutrients. 2022;14(7):1424. doi:10.3390/nu14071424Dave A, Park EJ, Kumar A, et al.Consumption of grapes modulates gene expression, reduces non-alcoholic fatty liver disease, and extends longevity in female c57bl/6j mice provided with a high-fat western-pattern diet.Foods. 2022;11(13):1984. doi:10.3390/foods11131984International Fresh Produce Association.Top 20 fruits and vegetables sold in the U.S.Rahbar AR, Mahmoudabadi MMS, Islam MS.Comparative effects of red and white grapes on oxidative markers and lipidemic parameters in adult hypercholesterolemic humans.Food Funct.2015;6(6):1992-1998. doi:10.1039/c5fo00100eAmerican Diabetes Association.Fruit.Australian Institute of Food Safety.Top surprising foods that might be making you sick.
U.S. Department of Agriculture.Grapes, red or green, (European type such as Thompson seedless) raw.
Meng X, Zhou J, Zhao CN, Gan RY, Li HB.Health benefits and molecular mechanisms of resveratrol: a narrative review.Foods. 2020;9(3):340. doi:10.3390/foods9030340
United States Department of Agriculture My Plate.Fruits.
Sharma SP, Chung HJ, Kim HJ, Hong ST.Paradoxical effects of fruit on obesity.Nutrients. 2016;8(10):633. doi: 10.3390/nu8100633
Tabrizi R, Tamtaji OR, Lankarani KB, et al.The effects of resveratrol intake on weight loss: a systematic review and meta-analysis of randomized controlled trials.Crit Rev Food Sci Nutr. 2020;60(3):375-390. doi:10.1080/10408398.2018.1529654
Delpino FM, Figueiredo LM, Caputo Gicele Costa Mintem EL, Petrucci Gigante D.What is the effect of resveratrol on obesity? A systematic review and meta-analysis.Clinical Nutrition ESPEN. 2021;41:59-67. doi:10.1016/j.clnesp.2020.11.025
Hillsley A, Chin V, Li A, McLachlan CS.Resveratrol for weight loss in obesity: an assessment of randomized control trial designs in clinicaltrials. Gov.Nutrients. 2022;14(7):1424. doi:10.3390/nu14071424
Dave A, Park EJ, Kumar A, et al.Consumption of grapes modulates gene expression, reduces non-alcoholic fatty liver disease, and extends longevity in female c57bl/6j mice provided with a high-fat western-pattern diet.Foods. 2022;11(13):1984. doi:10.3390/foods11131984
International Fresh Produce Association.Top 20 fruits and vegetables sold in the U.S.
Rahbar AR, Mahmoudabadi MMS, Islam MS.Comparative effects of red and white grapes on oxidative markers and lipidemic parameters in adult hypercholesterolemic humans.Food Funct.2015;6(6):1992-1998. doi:10.1039/c5fo00100e
American Diabetes Association.Fruit.
Australian Institute of Food Safety.Top surprising foods that might be making you sick.
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