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Common
snacks consumed by adults or children consist of sugar-based candies
and beverages with little nutrient value beyond energy. Sun-dried
raisins are a convenient, easy-to-pack snack that provides vitamins
and minerals, such as potassium and iron, phytochemicals (antioxidants),
tartaric acid, and dietary fiber, both insoluble and soluble. Simple
sugars, such as those found in snack candies and beverages, are
known to cause a “let down” effect when taken on an
empty stomach. They cause an immediate surge in blood glucose (blood
sugar), followed by a gradual decrease that reaches levels lower
than those present at fasting after three hours (rebound hypoglycemia).
On the other hand, foods high in fiber elicit a more moderate rise
in blood sugar and, even more important, do not have this “let
down” effect.
Ten healthy men and women, 22-46 years old, were asked to consume
one of three snacks, with equal energy content (360g kcal): sugar,
glucose, or sun-dried raisins. Their blood sugar and insulin were
measured before and after eating the snack, over the course of 3
hours. The participants repeated the test twice, one week apart,
to ensure that all of them consumed each of the three snacks.
Both raisins and table sugar caused a more moderate rise in blood
sugar after 30 minutes, compared to glucose, but only the raisins
sustained the blood sugar levels to close to fasting after three
hours, whereas glucose and table sugar caused a drop to levels significantly
different from time zero.
These results strongly suggest that, sun-dried raisins, compared
to fiber-free, sugar-based candies and beverages, are a more nutritious,
convenient snack food choice that does not cause the “let
down” response commonly seen with these popular snacks.
Spiller GA, Moynihan S and Butterfield G. Effects of sun-dried
raisins on serum glucose: support for a convenient, plant-based
snack food. Veg Nutrition: An International Journal 2(3): 93-95,
1998.
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