Grapes, one of the oldest
cultivated fruits, are unique because they grow on vines. This bite-size fruit
is popular with everyone, especially kids (but be sure to peel and slice them
lengthwise for young children to avoid choking). Moreover, they're portable and
neat, making them easy low-calorie substitutes for high-fat, calorie-filled
snacks and desserts. Bursting with juice, they are a refreshing snack.
Though eating grapes can help you
lose weight, when eaten in place of higher-calorie options and combined with a
reduced-calorie meal plan, overindulging in grapes may hinder weight loss.
Grapes provide you with numerous essential nutrients and help fill you up from
few calories. However, grapes lack other nutrients that are beneficial for
weight-loss success -- so should be eaten in moderation.
Carbs
Grapes are carb-rich foods -- and
although some carbs in your weight-loss meal plan are perfectly acceptable, too
many carbs can lead to weight gain. According to the USDA, 1 cup of grapes
contains about 27 grams of total carbs, including 23 grams of sugar. Although
the 1.4 grams of fiber, a type of carb, in 1 cup of grapes does help increase
satiety, other fruits – such as strawberries, blueberries and oranges – contain
fewer calories and even more fiber than grapes.
Protein
Protein is a key component of
successful weight loss because it increases satiation and causes your body to
burn extra calories, according to a 2009 study published in “The Journal of
Nutrition.” One cup of grapes only provides about 1 gram of dietary protein.
However, eating grapes with low-fat cottage cheese, low-fat yogurt, soymilk, nuts
or seeds will significantly boost the protein content of your meal or snack.
Calories
Many youngsters require about 1,200
to 1,600 calories daily for safe and effective weight loss, according to the
National Heart, Lung, and Blood Institute. Grapes contain about 104 calories
per cup, according to the USDA National Nutrient Database. Although grapes are
not high-calorie foods, they are more energy-dense than other fruits -- such as
melons and berries. For example, the USDA reports that 1 cup of whole strawberries
contain 46 calories, and 1 cup of cubed cantaloupe provides about 54 calories.
Weight
loss meal plan
The amount of grapes you should
include in your weight-loss meal plan depends on the number of calories you’re
eating, but ranges from 1 to 1.5 cups daily. One portion of fresh fruit –
including grapes -- is equivalent to 1 cup. The Dietary Guidelines for
Americans 2010 suggests eating 1 cup of fruit daily when following 1,000- to
1,200-calorie diets, and 1.5 cups of fruit per day when using 1,400- to
1,600-calorie weight-loss meal plans.
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