5 Amazing Benefits of Black raisins and How to Consume them?

What are Black Raisins?

Black raisins are dry grapes that have a sweet taste, due to their fructose and glucose content, and can be eaten raw or in various culinary preparations. Raisins can be different colors of yellow, brown, and purple, depending on the type of grape that was dehydrated.

Its consumption provides various health benefits when consumed in moderation since raisins are rich in fiber and tartaric acid, substances that contribute to colon health, in addition to providing energy, being rich in antioxidants, vitamins, and minerals.

5 Amazing Benefits of Black Raisins

1. Prevents Constipation

Black raisins are rich in both soluble and insoluble fibers, so they help to increase the volume of the stool and soften it, stimulating the intestine and facilitating its expulsion. In addition to this, they provide a greater feeling of satiety, so if consumed in small amounts, it could contribute to weight loss.

This dried fruit is considered a prebiotic because it is rich in tartaric acid, an acid found in fruit that is fermented by bacteria in the colon and contributes a beneficial role in intestinal function, helping to colon health.

2. Supports Bone Health

Black raisins are rich in calcium, an essential mineral for maintaining healthy bones and teeth, preventing the development of osteoporosis.

But in addition to this, it provides a trace element called boron, which allows the absorption of calcium, magnesium, phosphorus, and vitamin D, micronutrients that are important for both the bone system and the nervous system. Also, boron may prevent arthritis, since its levels in individuals with osteoarthritis have been found low.

3. Rich in Antioxidants

Black raisins are rich in antioxidants such as flavonoids, phenols, and polyphenols. These compounds help reduce oxidative stress and prevent cell damage, lowering the risk of chronic diseases such as cardiovascular disease or cancer, for example.

4. Prevents Anemia

Raisins are a good source of iron, so it favors the transport of oxygen to the body’s cells and favors the production of red blood cells, preventing the emergence of iron deficiency anemia.

5. They Take care of the Heart

The fiber content that raisins have helps to reduce the absorption of bad cholesterol at the intestinal level, which in turn keeps cholesterol and triglycerides in the blood controlled, preventing the deposit of fats in the blood vessels. Also, because it is rich in antioxidants and prevents cell damage, it reduces the risk of cardiovascular disease.

How to Consume Raisin?

Raisins must be consumed in small quantities because they are very caloric and because they have sugar content, which, when consumed in moderation, will provide all the health benefits that have been mentioned. The recommended portion is 2 tablespoons to add to yogurts, salads, cereals, ponquesitos, cakes, and granola.

In the case of people with diabetes, raisins have a medium glycemic index, which indicates that they raise blood sugar moderately and can be consumed as long as there is good control of blood sugar, and a balanced diet is followed.

1. Ponquesitos with Black raisins and Oats


  • 1 1/2 cup rolled oats;
  • 1/4 of brown sugar;
  • 2 eggs;
  • 1 cup of almond milk;
  • 1/4 cup plain yogurt;
  • 1 teaspoon of vanilla;
  • 3/4 cup of flour;
  • 1/2 teaspoon salt;
  • 1 teaspoon of baking soda;
  • 1 teaspoon of baking powder;
  • Also, 1 teaspoon of cinnamon;
  • 1/2 cup of black raisins

Preparation Method

In a bowl, mix the oats and the almond milk. Add brown sugar, eggs, yogurt, and vanilla, and blend until smooth. Add the flour little by little, the cinnamon, the baking soda, the salt, and the baking powder. Finally, add the raisins. Place the mixture in trays and take to the oven at 375º for 15 to 20 minutes. Makes 10 servings.

2. Rice with Raisins and Walnuts

image result for Rice with Raisins and Walnuts


  • 2 tablespoons of raisins;
  • 1/4 of Cup of almonds, walnuts or cashew;
  • 1 cup of rice;
  • 1/2 onion, diced;
  • 2 cups of water or chicken stock;
  • Salt and pepper to taste.

Preparation method

Put a little oil in a saucepan over medium heat. Sauté the onion until golden brown. Add the rice, raisins, salt, and pepper and mix well with the onion. Add the water or chicken stock and wait for it to boil. When it starts to boil, simmer and cover for 15 to 20 minutes. Add almonds, walnuts or cashew before serving.

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