Jan 3, 2024 • 10 min read

Are Grapes Good for Weight Loss?

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Because fruits contain a lot of simple sugars, many people assume they should be avoided when trying to lose weight. However, health experts often suggest eating more fruit and even mention that specific fruits, like grapes, may help with weight management and loss.

If you’re trying to lose weight, you may be wondering: are grapes good for weight loss? 

Research shows that eating grapes can be helpful for weight loss because of the high water and fiber content which makes you feel full.

Grapes are also low in calories but high in volume. Darker grapes, such as Concord or purple grapes, may provide further health benefits compared to red or green grapes due to the high antioxidant content found in the skin of these types.

This guide goes over how grapes can help with weight loss, which grapes are best, how to incorporate them into your diet, and more. 

What the research says: Can grapes help with weight loss?

Fruit is a recommended addition to any healthy diet, especially for those looking to lose weight. However, grapes may provide further benefits that enhance weight loss due to the high antioxidant content of their skin. 

So yes, grapes can aid in weight loss, and not just because of their low-calorie content.

Grapes contain a rich source of resveratrol, an antioxidant that may benefit weight loss outcomes in obese individuals because of its metabolic reprogramming properties.

Several animal studies found that resveratrol helped to reduce obesity-related metabolic health complications such as insulin resistance. While further human trials are still needed, these results are promising for the inclusion of grapes on a weight loss diet.

Additionally, darker-colored grapes are rich in a polyphenol called ellagic acid. A study conducted in 2016 found that this compound may help burn fat and reduce health complications from obesity, even in those who did not lose substantial amounts of weight.

While this study used a concentrated dose of ellagic acid, researchers reported that a diet high in foods rich in this polyphenol, such as grapes, raspberries, and pomegranates, may help to boost fat losses.

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Which grapes are best for weight loss?

All grapes can be helpful to include for those looking to lose weight because of their low-calorie, high-fiber, and high-water content and their anti-obesity, antioxidant compounds such as resveratrol and ellagic acid.

Which grapes will benefit you the most depends on your preference. If you don’t enjoy green grapes but like red ones, that’s the best option for you because you will be more likely to eat them.

If you like all types of grapes and want to know which one may benefit you the most, consider the color of their skin.

All grapes contain varying amounts of antioxidants however, Concord and purple grapes have a higher antioxidant capacity than red and green grapes. Therefore, you may get slightly more benefits towards weight loss by choosing these types.

How many grapes should I eat per day to lose weight?

Grapes can be a great benefit to weight loss however, you still need to be mindful of portion control. Even overconsuming healthy foods such as fruit can result in weight gain. 

Overeating grapes can also cause some uncomfortable side effects due to their high-fiber content, such as bloating and cramping. 

It’s recommended to get about two servings of fruit per day. For grapes, this means about two cups. However, it’s encouraged to space these out throughout the day.

For example, you can enjoy a cup of grapes with your breakfast and then again for an afternoon snack. This way, you aren’t eating such a large amount in one sitting, which may cause digestive discomfort.

How can eating grapes help with weight loss?

While all fruits are beneficial, grapes in particular stand out for weight loss for a few reasons. Below are some of the reasons choosing grapes in your diet may help with weight loss as opposed to other fruits. 

Low caloric density

Grapes contain a low number of calories for a relatively sizable serving. This means they can fill your stomach up volume-wise without taking a substantial number of calories to do so.

one-cup serving of grapes contains roughly 100 calories, making them a great low-calorie addition to a healthy diet for weight loss. 

High water content

The water content of different foods can impact how filling they are. Many fruits and vegetables have a high water content. Grapes contain 80-89% water. This is also what helps to keep their calorie content so low compared to other foods.

Lots of fiber

Grapes are also considered a high-fiber food, with a one-cup serving containing roughly two grams of insoluble fiber. This type of fiber helps to regulate bowel movements and keeps you fuller for longer between meals. 

Several studies support a high-fiber diet benefiting weight loss as well as overall health in adults. Adding grapes to your meals and snacks is a great way to increase fiber intake throughout the day.

Natural sweetness 

Grapes are a favorite fruit for many because they are highly sweet. However, unlike traditional sweets, grapes contain natural sugars and fiber that help to reduce glucose spikes and promote satiety.

Swapping out traditional sweet treats that are loaded with sugar, fat, and calories for fruit such as grapes can help promote weight loss and overall health. 

May boost metabolism

Lastly, the high-fiber and antioxidant content of grapes may help support a better functioning metabolism which is essential for sustainable weight loss.  

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Other benefits of eating grapes

Aside from those mentioned above, grapes provide a myriad of health perks. Below are some additional benefits you can get from eating grapes. 

  • Loaded with antioxidants. Grapes are a great source of many different antioxidants, particularly polyphenols. These compounds can help reduce inflammation and chronic disease risk such as cardiovascular disease and certain types of cancer.
  • Rich in nutrients. Grapes are loaded with beneficial nutrients including essential vitamins, minerals, antioxidants, and fiber. A one-cup serving of grapes contains a hearty dose of copper, vitamin K, and B vitamins.
  • Reduce blood sugar. Despite the carbohydrate content of grapes, they may be a beneficial addition for improved glucose control. Grapes contain a relatively low GI index (49-59) which means they don’t cause blood sugar spikes. Additionally, resveratrol in grapes may improve insulin response.
  • Can help heart health. Grapes are a rich source of fiber and polyphenols which are associated with reduced LDL cholesterol levels. Grapes also contain a good source of potassium, an essential mineral for heart health that helps to support healthy blood pressure ranges.
  • Anti-inflammatory effects. Chronic inflammation can result in a variety of health conditions. Grapes contain powerful anti-inflammatory compounds that may be able to suppress certain inflammatory markers.
  • Support eye health. Certain compounds found in grapes, such as resveratrol, may help to protect against certain eye diseases such as glaucoma, cataracts, and diabetic eye disease.

What to be careful of when eating grapes for weight loss

Despite the many benefits of eating grapes, there are still some considerations for those wanting to add grapes into their diet. Below are some things to be mindful of when eating grapes for weight loss.

Moderation

Even though grapes are associated with many health benefits, like all foods, they should be consumed in moderation. While grapes contain relatively low calories per serving, calories can add up if portion control is not considered. 

Grapes still contain a source of natural sugars and calories that can negatively impact weight loss if over-consumed. Stick with a one-cup serving no more than twice per day to get the best results.

Eat along with a balanced diet

Grapes are a great source of nutrition, but they should be included in a balanced diet that contains a variety of other fruits and vegetables along with grains, legumes, nuts, seeds, lean meats, and dairy products.

Remember that grapes are a healthy addition but should not be the focus of your diet for weight loss.

Watch for allergies

If you’ve never had grapes before, be mindful of potential allergies. You may be experiencing an allergy to grapes if you notice symptoms such as tingling around the mouth, swelling, itchiness or rash, or trouble breathing. You can develop a food allergy at any time.

If you notice a severe reaction, such as difficulty breathing, be sure to seek emergency medical attention. If you aren’t sure if your allergy is related to grapes, ask your doctor about allergy testing.

Be careful if you have young children

Because of the size and shape of grapes, they pose a choking hazard to children under the age of five. If you plan to serve grapes to young children in your household, be sure to cut them up into smaller pieces to decrease this risk.

Clean before eating

Like any produce you purchase, be sure to clean your grapes well before eating. Grapes are treated with pesticides during farming that may be harmful to human health. They may also contain dirt, bacteria, and insects.

How to incorporate grapes into your diet

Grapes are a versatile fruit that can be added to meals and snacks in a variety of ways. If you are interested in incorporating grapes into your diet, consider the following ideas:

  • Enjoy as a snack alongside other foods such as cheese or nuts
  • Slice up and add to green salads or chicken salad for a sweet addition
  • Incorporate into smoothie recipes
  • Combine with other fruits in a fruit salad

>> Read more: Is corn good for weight loss?

Why you should consider working with a dietitian to lose weight

It can be difficult to sift through all the diet and nutrition information that is out there. Getting personal and professional advice from a nutritionist or dietitian is almost always worth it as it can help bring clarity to your nutrition needs and the best weight loss strategy for you. 

Dietitians and nutritionists help people lose weight in the following ways:

  • Craft a healthy meal plan that fits your personal needs & preferences. weight loss dietitian will get to know your specific nutrition needs and personal preferences to build a plan that fits your lifestyle. Having a flexible, personalized meal plan will make your journey much more enjoyable and help you keep the weight off for good. They can also help you learn how to meal prep for weight loss to make it easier to stick to your plan and save time.
  • Help you learn to read food labels & make smart choices. Knowledge about food labels can make you a smarter and more grocery shopper. 
  • Provide guidance for dining out. Your dietitian can teach you how to navigate a restaurant menu and find a balance between healthy options and treating yourself. 
  • Go over mindful eating strategies. Mindful eating will help you be aware of your hunger and fullness, eliminate distractions, and enjoy the healthy foods that you choose. 
  • Make sure you lose weight at a healthy rate for long-term weight loss. Your dietitian will guide you in a healthy eating pattern that promotes gradual, long-term weight loss. 
  • Help you understand how to fuel your body properly for workouts. Learn what to eat before and after workouts to feel your best, build lean body mass, and support your weight loss routine. 
  • Provide accountability & motivation. A nutrition professional can provide you with the positive support you need to stay on track with your weight loss goals.
  • Help you break through plateaus & make adjustments as needed. A nutrition expert can assess where you are and what the best next step is to break your plateau. 
  • Help with health issues. Your dietitian will guide you in choosing the best foods and portions to manage your condition and prevent symptoms.  

When you request an appointment with one of our Registered Dietitians here at Zaya Care, we’ll check your insurance so you know exactly how much you’ll have to pay, if anything at all.

It’s worth noting that 90% of Zaya Care patients pay $0 for nutrition care with a registered dietitian as we are in-network with many major carriers.

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Grapes for weight loss FAQs

How many grapes should I eat daily for weight loss?
The recommended amount of fruit per day is two servings with one serving of grapes being about one cup. This means you can include one to two cups of grapes per day if you are trying to lose weight. One cup of grapes is roughly 30 grapes.

Can eating grapes at night help with weight loss?
You can include grapes at any time of day for the same benefits towards weight loss, whether they are with your meal or for an evening snack. If you struggle with blood sugar management, consider adding protein with your grapes in the evening, such as cheese or nuts.

Are red or green grapes better for weight loss?
While all kinds of grapes are beneficial for weight loss, red and purple grapes are the only ones that contain ellagic acid. If you enjoy these types, you may get a little extra benefit in eating those more often on your weight loss journey.

Can I replace my regular snacks with grapes when trying to lose weight?
Swapping out your regular snacks with grapes can make a big difference for weight loss depending on what your previous snacks were. For example, if you normally enjoyed crackers, chips, or cookies, swapping for grapes will offer more benefits than if it was another fruit.

How do grapes compare to other fruits in terms of weight loss benefits?
Grapes are considered a good fruit for weight loss because of their polyphenol content and high water content. Other high-water content foods include melon, strawberries, and squash. However, these foods don’t contain the same polyphenol content as grapes. Other fruits can also provide benefits towards weight loss however, their benefits will vary depending on the fruit. Instead of focusing only on grapes, it can be helpful to include a variety of different fruits daily.

Are grapes suitable for a low-carb or keto diet?
Grapes are considered a carbohydrate source, meaning they contain mainly calories from carbohydrates and little to none from fats or protein. Grapes can be enjoyed on a low-carb diet but are not typically suitable for keto due to the strict restriction on carb amounts on this diet.

Can eating grapes help curb sugar cravings while dieting?
If you enjoy sweet foods, grapes can be a great addition to help you satisfy your sugar cravings without reaching for processed sweets. 

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Meghan is a Registered Dietitian/Nutritionist from San Jose, California. She received her undergraduate degree from San Diego State University in 2015. Following an unexpected cross-country trip that landed her in Florida, she completed her didactic training through AdventHealth Orlando. Meghan has extensive experience in multiple aspects of dietetics including critical care, motivational interviewing, writing, and research. She is passionate about health and wellness and has dedicated her free time to breaking down complicated nutrition topics and disseminating them to the public through the arena of writing.