Grapes and grape therapy: Benefits, myths, and how to avoid overdoing it with sugar

What are the benefits of grapes and what health properties do they have?

"Grapes, whether red, white, or black, are a fruit rich in valuable nutrients for our body," explains nutritionist Sara Cordana. "They have antioxidant, energy-boosting, and purifying properties thanks to the presence of polyphenols, such as resveratrol, vitamins—particularly vitamin A, B and C vitamins—and mineral salts, especially potassium," says the expert. "Their antioxidants help fight free radicals and protect cells from oxidative stress and aging. Potassium and resveratrol contribute to cardiovascular health, promoting healthy blood vessels and helping maintain normal blood pressure," says Dr. Sara Cordana. "Thanks to their high water and fiber content, grapes also promote diuresis and intestinal regularity. Furthermore, the simple sugars they contain are a rapidly available source of energy, useful during sports activities, intense work, or moments of tiredness and exhaustion."

What is uvetherapy and does it really work?

"Uva therapy is an alternative medicine practice that involves the exclusive or predominant consumption of grapes for a limited period, with the goal of "purifying" the body," explains nutritionist Sara Cordara. "In reality, there is no scientific evidence that a diet exclusively based on grapes can cure diseases or eliminate toxins," says the expert. "Consuming grapes as part of a well-balanced diet, however, can provide real benefits thanks to the presence of polyphenols, resveratrol, fiber, and mineral salts, which promote intestinal health and diuresis. However, you need to be careful with the quantities: since this fruit is rich in simple sugars, consuming large quantities is not recommended, especially if you have diabetes or weight control issues. Furthermore, the peels and seeds may be poorly tolerated by those suffering from intestinal disorders such as colitis or diverticulitis."

Is eating only grapes good for you?

"Eating exclusively grapes is not a balanced choice and it's best to avoid it for prolonged periods. Although this fruit is rich in water, sugars, fiber, and antioxidants, it is low in protein and essential fats, nutrients essential for proper body function," says the expert. "A diet based solely on grapes can promote nutritional deficiencies and, due to their high simple sugar content, can create problems with blood sugar management, especially in people with diabetes. Furthermore, excessive consumption can strain the intestines and cause problems such as bloating, gas, or diarrhea."

Do grapes make you fat?

"Grapes don't make you gain weight if included in a balanced diet and consumed in the right quantities. 100 grams contain approximately 61-65 calories and 15-16 grams of sugar, primarily fructose and glucose. The caloric differences between white, red, and black grapes are minimal. What differs most is the content of certain antioxidant compounds, which are more abundant in dark-skinned varieties," says nutritionist Sara Cordara. "A helpful tip is to pair them with a source of protein or healthy fats, which slow the absorption of sugars, for example with plain yogurt, a few walnuts or almonds, or with a small portion of aged cheese like Parmesan or Grana Padano. It's also best to consume grapes with their skins, as they contain fiber and a higher amount of antioxidant compounds. If you have diabetes or blood sugar disorders, it's important to avoid DIY diets and follow a personalized nutrition plan developed by a professional."

How many grapes can you eat per day without overdoing it with sugar?

The recommended serving of grapes is about 100-150 grams per day, roughly equivalent to a small bunch. This amount allows you to benefit from their properties without overdoing it with sugar, and it provides about 90-130 calories.

Are grapes really good for your gut?

"Yes, grapes can contribute to intestinal health thanks to the combination of water, fiber, and polyphenols. Fiber, especially found in the skin, helps retain water, softening stool and promoting bowel regularity," says Dr. Sara Cordara. "Furthermore, polyphenols can have a positive effect on the intestinal microbiota, the set of "good" microorganisms that live in our intestines and play an important role in overall health."