Raisins Vs Energy Bars

An article published recently in the Journal of The International Society of Sports Nutrition examined the effects of carbohydrate supplements on 5K running time trial. But instead of just comparing man-made supplements against each other, this randomised, controlled trial used 3 trials comparing the effects of a man made supplement against raisins and water.

When the groups used raisins or manufactured carb supplements, they finished about a minute faster than when they used water only. The researchers also found that raisins and sports chews promoted higher carbohydrate oxidation than water.

So what’s in a raisin?
By weight, raisins consist of about 67%-72% fructose and glucose (sugars), 3.5% dietary fibre and 3% protein. Although high in certain antioxidants, raisins have less vitamin C than fresh grapes. Raisins contain no cholesterol and are low in sodium (salt).

Raisins, along with most other dried fruits, also have the added benefit of being strongly alkalising in the body, and so can be used to balance the acidifying effects of a diet rich in meat or dairy products.

Need another reason to eat them? Data presented earlier this year suggest that, among individuals with mild increases in blood pressure, the routine consumption of raisins (three times a day) may significantly lower blood pressure.