Can a sweet little fruit help your arteries and neurons? Long accused of raising blood sugar levels, it provides around 80 kcal, water and a solid dose of antioxidants per 100 g. This contradiction intrigues dietitians, who see in this fruit an ally of the heart and the brain.
For Caroline Susie, a dietician interviewed by TODAY.com, the fear of sugar sticks to the skin of this fruit.
“I feel like people are afraid of fruit in general because they think it has too much sugar.” she confirms. However, she insists on the nutritional richness of grapes, which concentrate carbohydrates, copper, vitamin K
And
resveratrola cocktail for the heart and the brain.
Grapes: a nutritional profile serving the heart and brain
Per 100 g, fresh grapes provide around 80 kcal, 19 to 20 g of carbohydrates including 16 to 17 g of sugars, 0.9 g of fiber and more than 80 g of water. Green or red, the profile remains similar. Caroline Susie describes it as a hydrating and filling snack rather than just a sweet treat.
Grape micronutrients directly target the heart and brain. According to the National Institutes of Health (NIH), the
copper participates in the production of energy and the synthesis of neurotransmitters. A deficiency increases the risk of heart disease and could contribute to Alzheimer’s disease. The fruit also brings vitamin K And
potassiumuseful for vessels and tension.
Grape antioxidants, a shield for arteries and neurons
The antioxidant star of grapes remains the
resveratrolconcentrated especially in the skin of red and black grains. The Cleveland Clinic explains that this polyphenol has anti-inflammatory effects, promotes vessel dilation and protects both the heart and the brain. Cardiologists interviewed by TODAY.com classify grapes among the most interesting fruits for cardiovascular health.
Resveratrol works as a team with others
polyphenols and antioxidant vitamins. Black grapes appear to be more antioxidant than white grapes. According to the World Health Organization, these compounds could reduce cardiovascular risk by around 40%. At UCLA, 1.5 cups of grapes per day for four weeks lowered total cholesterol by 6% and LDL by 5.9%.
How the dietitian advises eating grapes for the heart and brain
There remains the question of portion. Caroline Susie recalls that “a handful of grapes, about a cup, is two servings of carbohydrates“, or almost 100 g. You can consume 100 g per day, included in the recommended 250 g of fruit. Eating grapes with yogurt or nuts moderates the blood sugar peak.
For the brain, several studies describe a neuroprotective effect. Resveratrol has been linked to better memory and the birth of new neurons. At UCLA, 400 ml of grape juice per day improved cognitive functions in elderly people at the onset of Alzheimer’s disease. The natural glucose in grapes nourishes the brain, while the
copper used to produce neurotransmitters.