6 Health Benefits Of Raisins During Pregnancy

Raisins During Pregnancy

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    Being pregnant and having a sweet tooth could be bad!

    The cravings urge you to snack on unhealthy desserts such as cookies, puddings, frozen desserts, and soft drinks are not good for you and your baby.

    So, what do you do then? Replace the sweet dishes with foods rich in natural sugars. One such option is raisins, which you can eat plain, tossed in salads or sprinkled on other dishes.

    But are raisins safe to eat when you are pregnant? In this article, MomJunction tells you everything you need to know about consuming raisins during pregnancy.

    Can You Eat Raisins During Pregnancy?

    Yes. Raisins are rich in nutrients such as potassium, calcium and phosphorous among others that support fetal growth. These healthy food alternatives to desserts offer quick energy along with several health benefits for the mother and the baby (1). However, you must eat them in moderate amounts to stay healthy and avoid any complications. And should be avoided if you have been diagnosed with dgestational iabetes.

    How Many Raisins Can You Eat Daily During Pregnancy?

    You can have a handful of raisins every day (2). They are a great snack packed with rich nutrition.

    What Are The Benefits Of Eating Raisins During Pregnancy?

    Here are the benefits of raisins for both you and your baby:

    1. Prevents anemia

    Iron deficiency anemia is a common complaint during pregnancy. Raisins contain good levels of iron and vitamin C that help to lower the risk of anemia (3).

    2. Treats constipation

    Many women suffer from constipation and other digestive issues during pregnancy (4). Raisins can provide the solution to this often-irritating problem as they contain fiber that eases the bowel movements (5).

    3. Dental health

    Swollen gums or gingivitis is another common condition during pregnancy (6). Raisins are rich in oleanolic acid and calcium that protect your teeth and gums (7).

    4. Prevents cancer and heart diseases

    Raisins contain potent antioxidants, which help in lowering the risk of cancers, heart stroke and conditions (8).

    5. Supplies energy

    Raisins are a good source of glucose and fruit sugars. A handful of raisins can give you an instant boost of energy (9).

    6. Fetal bone and vision

    Consumption of raisins helps your unborn baby too. The vitamin A content helps in eyesight development (10), and calcium makes the bones stronger.

    Next, let’s see the amount of nutrition a cup or handful of raisins provides.

    Nutritional Value Of Raisins

    According to the USDA, 100 g of dark, seedless raisins contain (11):

    Nutrient Amount
    Water 15.46g
    Calories 299kcal
    Carbohydrates 79.32g
    Protein 3.30g
    Fiber 4.5g
    Fat 0.25g
    Sugars 65.18g
    Vitamin C 2.3mg
    Thiamine (Vitamin B1) 0.106mg
    Riboflavin (Vitamin B2) 0.125mg
    Niacin 0.766mg
    Vitamin E (alpha-tocopherol) 0.12mg
    Pyridoxine (Vitamin B6) 0.174mg
    Folate 5mcg
    Vitamin K 3.5mcg
    Potassium 744mg
    Sodium 26mg
    Calcium 62mg
    Iron 1.79mg
    Magnesium 36mg
    Zinc 0.36mg
    Phosphorus 98mg

    g=grams; mg=milligrams; mcg=micrograms; IU=international unit

    Are There Any Side Effects Of Eating Raisins During Pregnancy?

    Though raisins have high a nutritional value and offer health benefits, they can be harmful when taken in excess amounts. Raisins can:

    • Increase your blood sugar levels, and therefore may contribute to being diagnosed with gestational diabetes.
    • If you are diagnosed with gestational diabetes, continuing to eat raisins or any foods high in sugar (even natural sugars) can cause infant obesity.
    • Increase the chances of you and your baby getting type 2 diabetes.

    How To Eat Raisins During Pregnancy?

    You can have a handful of raisins whenever you crave for something sweet. Try some interesting ways to consume them.

    • Soak a handful of raisins in cold water for one hour. Drain the water and eat them along with hot milk before bedtime.
    • Add raisins to boiling water, and steep for 10 to 15 minutes. You can consume the water in small quantities through the day.
    • Make a trail mix of raisins, nuts and dried apricots to make a healthy snack.
    • Take some amount of raisins and nuts of your choice, and add honey. Store it in a container, and you can have one tablespoon of this delicious treat every morning.

    Can You Eat Raisins During Early Pregnancy?

    Yes, you can eat raisins during early pregnancy for a quick energy boost and to also cope with constipation. Soaked raisins will be more effective for constipation.

    Can You Eat Black Raisins Soaked In Water?

    Yes, black raisins soaked in water are an excellent remedy for constipation (12). Raisins, being the natural sources of vitamins and minerals, offer significant benefits when taken along with the water they are soaked in. These soaked raisins also promote good liver health.

    What Are The Benefits Of Black Raisins During Pregnancy?

    Black raisins offer the same benefits as other types of raisins. They help in blood purification, improving hemoglobin levels and immunity, regulating blood pressure, combating bad cholesterol, improving bone health and the digestive system.

    Can You Eat Munakka (Raisins) With Milk During Pregnancy?

    Yes, you can eat munakka (black raisins) with milk to ease constipation. Boil around ten munakkas in a glass of milk, and consume them before bedtime. Do this for two to three days to treat chronic constipation (13).

    You can enjoy raisins during pregnancy, but in moderation. Add them to your favorite dish, garnish them on rice or eat them as they are. Regardless of how you consume them, raisins are definitely something you should add to your pregnancy diet.

    Did you enjoy eating raisins during pregnancy? Do let us know about your experience in the comment section below.

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