Raisins and Grapes: 1,800+ Studies Reveal Profound Disease-Fighting Benefits

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If you're looking for a snack that not only tastes great but also packs a powerful health punch, look no further than raisins and grapes. A recent randomized trial found impressive benefits of regular raisin consumption, while the science supporting the health-promoting properties of grapes is even more astounding - over 1,800 studies spanning more than 500 diseases!1,2

The 12-week human trial, published in Postgraduate Medicine, found that snacking on raisins three times per day led to significant reductions in both blood sugar and blood pressure compared to processed snacks.1 As the study authors note, "Raisin intake was associated with reductions in systolic blood pressure (SBP) at 4, 8, and 12 weeks with mean changes of -6.0 to 10.2 mmHg; all these changes were statistically significant (P = 0.015 to 0.001)."1 In terms of blood sugar, "Eating raisins significantly decreased glycated hemoglobin (HbA1c) level (-0.12%; P = 0.004), a significantly greater level decrease than seen with snack intake (P = 0.036)."1

But the health benefits of raisins and grapes go far beyond just blood sugar and blood pressure. The GreenMedInfo database has accumulated an impressive 1,803 scientific studies on how grapes (or their phytonutrients like resveratrol) can benefit over 500 different diseases and health conditions.2 From cancer to Alzheimer's disease to arthritis, it seems there are few body systems and disease processes that aren't impacted by the powerful compounds found in grapes.

Grapes and their derivatives like raisins contain an array of beneficial phytonutrients, including resveratrol, flavonoids, anthocyanins, and melatonin.3 These bioactive compounds work synergistically to protect against oxidative stress, inflammation, and free radical damage3 - key drivers of chronic disease in the modern world.  

So next time you're looking for a delicious and nutritious way to boost your health, simply grab a bunch of grapes or a handful of raisins. With thousands of scientific studies backing up their profound disease-fighting properties, these unassuming fruits may just be nature's perfect superfood combo.


1. Anderson JW, Weiter KM, Christian AL, Ritchey MB, Bays HE. Raisins compared with other snack effects on glycemia and blood pressure: a randomized, controlled trial. Postgrad Med. 2014 Jan;126(1):37-43. doi: 10.3810/pgm.2014.01.2723. PMID: 24393750.

2. GreenMedInfo.com. Grapes. Accessed May 25, 2023.

3. Georgiev V, Ananga A, Tsolova V. Recent advances and uses of grape flavonoids as nutraceuticals. Nutrients. 2014 Jan 27;6(1):391-415. doi: 10.3390/nu6010391. PMID: 24451310.

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