The benefits of snacking on grapes for weight loss

They’re sweet, they’re easy to munch on and they’re full of things that give your health a boost. There’s no denying grapes are utterly delicious and pretty darn good for you, but did you know they can also help with weight loss? 

Yep, you read right: as part of a balanced diet, grapes can be a great aid on your weight loss journey.

We’ve put together the how and why of grapes for weight loss, their other health benefits, and a few tips for incorporating this tasty fruit into your diet.

What are the health benefits of grapes?

Just like other types of fruit, grapes are packed with valuable stuff: vitamins, minerals, fibre and antioxidants. Here are some top reasons to eat grapes more often.

They provide decent doses of vitamins and minerals

In just a single cup — whether they’re red or green grapes — you’ll get a decent dose of copper (21% of your recommended daily intake or RDI) and vitamin K (18% of RDI) [1].

The former is essential for creating energy, blood vessel and connective tissues and for brain development, while the latter supports blood clotting and building healthy bone tissue [2][3].

Along with both of these, you’ll also get vitamin B1 (9% of RDI), vitamins B2 and B6 (8% of RDI), potassium (6% of RDI) and vitamin C (5% of RDI). 

They contain antioxidants

Antioxidants are great for combatting cell damage, and fortunately, grapes contain a decent dose of them — particularly in the skin and seeds.

Red and black grapes boast resveratrol (which can curb inflammation and may have cancer-fighting abilities) and anthocyanins (which might just protect against diseases of the heart and brain), while all grape varieties have lutein and zeaxanthin (both of which can support your eye health) [4][5][6].

They keep you regular

Because they’re high in fibre and water, grapes can maintain healthy bowel movements and relieve constipation.

The fibre in grapes has the added benefit of helping to lower your cholesterol and blood sugar levels and preventing things like type 2 diabetes, heart disease, stroke and bowel cancer [7].

Are grapes good for weight loss?

Aside from their overall health benefits, what are the weight loss benefits of eating grapes? There are several reasons grapes can aid weight loss, namely their high fibre and water content, and low-calorie count.

Fibre slows down digestion and helps you feel fuller for longer, which can be a great way to curb overeating or snacking. Both fibre and water support your metabolism and digestion, too, both of which are crucial parts of the weight loss process. 

And despite being pretty sweet, grapes are fairly low in calories. A one-cup portion of them contains just over 100 calories, making them ideal for snacking on between meals. They also happen to be fat-free [1].

There’s also been some interesting research on the connection between weight loss and the antioxidants in grapes.

Resveratrol, for example, has been found to improve weight loss outcomes among obese people [8]. A 2016 study also concluded that ellagic acid — another polyphenol found in darker grapes — has the power to burn both new and existing fat cells and bolster the liver when it’s processing fat [9].

While the study did use a highly concentrated dose of ellagic acid, the researchers said that a diet rich in ellagic acid-containing foods — like red grapes, other fruits such as raspberries and pomegranates, and walnuts and pecans — can actually help deplete fat tissue.

Which grapes are good for weight loss?

Whether they’re green, red or black, all types of grapes contain a nice dose of fibre and water and are reasonably low in calories.

That being said, only red and black grapes contain ellagic acid — the plant compound that may actually help burn body fat — and other antioxidants like resveratrol and anthocyanins.

So, while any grape variety can be part of your weight loss diet, you could consider opting for darker grapes to get the most nutritional benefit.

How many grapes should you eat per day?

Before you start eating an entire bag’s worth, remember that moderation is key. As with any other kind of food, it’s definitely possible to enjoy too much of a good thing when it comes to grapes. 

Because they’re packed with fibre, you might find your bowel movements are a little too regular. Other side effects of eating too much fibre include bloating and cramping [10]. And while they’re relatively low in calories, eating an excessive number of grapes can still mean consuming too much energy, which can lead to weight gain.

That’s why most dietary recommendations advise sticking to 2 portions of fruit per day. For grapes, that’s about 2 cups in total.

Different ways to incorporate grapes

Integrating grapes into your diet can be as simple as having them on hand for snacking or as a healthy dessert option. They’re truly that delicious that they don’t need a whole lot else.

But if you want to mix it up from time to time, there are a few other ways to serve grapes:

• In fruit salads
• In savoury salads (like a Waldorf salad)
• In smoothies
• On a grazing board
• Alongside salty foods like cheese and prosciutto
• Frozen (frozen grapes are especially great come summer!)

It might go without saying, but try to eat the whole fruit rather than going for grape juice (or wine). This is because juicing removes the valuable fibre that makes grapes so good for you.

How to approach weight loss holistically

While grapes can definitely play a role in helping you lose weight, they’re not really a miracle solution.

Instead, the best way to approach weight loss and weight management is with a holistic view, looking at your overall diet, exercise, habits and even your mindset (yep, psychology plays a big part in losing weight!).

Here are some tips for doing just that.

Look at your total food intake, not just your grape intake

Beyond eating grapes, you might want to give your entire food intake a shake-up. Focus on meals that contain fruits, veggies, healthy fats, whole grains and protein, all of which support your overall health and promote weight loss. (Protein in particular builds muscle, which is important if you want to lose weight and keep it off.)

You could also consider adding a protein supplement to your diet, like Juniper’s Nourish Shakes. Available in 5 tasty flavours and filled with top-notch ingredients, our Nourish Shakes deliver a decent protein and fibre boost to help you develop muscle mass and stay fuller for longer.

At the same time, try to steer clear of processed foods and those that are high in salt, sugar and saturated fat. All of these are linked to weight gain as well as an increased risk of certain health problems, like heart disease, stroke and type 2 diabetes.

Increase your exercise

Exercise is another crucial part of the weight loss equation. If you’re new to exercise, start slow — a 30-minute brisk walk on most days is a great way to kick off your routine. Swimming is also another great option for weight loss.

After some time, you could consider doing more moderate to high-intensity exercise (which research shows is the best for weight loss) [11] or even incorporating resistance training into your exercise program to build muscle and, as a result, burn more fat.

Examples of resistance training include squats, lunges, push-ups, sit-ups and using free weights.

Curb any habits that are hindering your goals

Besides diet and exercise, certain parts of your lifestyle might be getting in the way of losing weight. 

Things like alcohol consumption, stress, poor sleep, smoking and not drinking enough water can all contribute to weight gain, as well as where that weight is distributed on your body.

Smoking, for example, has been found to lead to more fat distribution around the midsection, which is associated with a higher risk of heart disease, stroke and type 2 diabetes [12].

Instead, stick to a moderate amount of booze each week, keep your stress levels in check, improve your sleep, try to cut the cigarettes and up your H20 consumption to about 1-2 litres per day.

Get in the right frame of mind

Your mindset can make all the difference to your weight loss success. There are many psychological barriers to losing weight — like negative body image, stress, using food as an emotional crutch and black-and-white thinking around certain foods — so overcoming these can be a great first step when trying to lose weight.

Don’t be afraid to reach out to a professional, like a psychologist or health coach, if you need assistance with the mental and emotional side of weight loss.

You can also read more about the link between psychology and weight loss here.

Try a weight loss program

Need a bit of extra guidance? A weight loss program, like Juniper’s Weight Reset Program, addresses everything from your diet and exercise routine to your frame of mind.

Juniper's Weight Reset Program is designed for long-term weight management, and conducted by a range of medical experts and health coaches. Get treatment that targets weight gain on a biological level, plus a dietitian-led program that supports long-term weight maintenance.

Health coaching is used to assist you with lifestyle changes including sticking with a routine and a support system of other women on the journey with you, so you feel less alone, while one-on-one health tracking gives you a personalised experience.

Weekly check-ins with your health practitioner are used to track your physical, mental and biometric health, where adjustments can be made to suit your individual needs. If you want to be supported through every step of your weight loss journey, this is how to do it.