Can Diabetics Eat Raisins: 6 Benefits Of Raisins For Diabetics

A person with diabetes should eat food items that are low or moderate in their glycemic index. Foods with low and medium glycemic indexes do not cause a spike in blood glucose levels.

As an alternate snacking choice, diabetes patients can eat dried foods instead of fresh fruits because the natural sugars present in dried fruits are in concentrated forms and do not affect blood sugar levels.

Can Diabetics Eat Raisins?

Raisins, also known as dried grapes, are nutritious, and a person with diabetes can eat raisins, but in moderate quantity.

Like other fruits, raisins also contain natural sugars, but they are also rich in dietary fibers, vitamins, and minerals. Also, the calorie content of raisins is low.

Raisins are also a rich source of riboflavin, vitamin B6 and thiamine. These nutrients are essential for body functioning. The glycemic index of raisins is 64, making them medium glycemic.

People with diabetes can eat raisins either as snacks or add them with other snacks such as oatmeal and incorporate them in salads.

Given the chances of a spike in blood sugar levels, a diabetes patient has to stay away from all food items that are sweet and sugary, but it is not at all true. They can eat food items with low to moderate glycemic index, and raisins are one such snack they can enjoy in moderation.

6 Benefits Of Raisins For Diabetes

Eating raisins can have several health benefits for diabetes patients. They provide the body with nutrients and micronutrients that help effectively manage diabetes. The following are the health benefits for people having diabetes-

1- Improve The Digestion Process:

Raisins are rich in fiber, and it is because of this soluble dietary fiber raisins can act as a natural laxative. 

Diabetes patients who regularly eat raisins in moderate quantities are known not to face constipation problems.

Eating raisins is also known to relieve other digestive problems such as acidity and bloating. Because of its antacid properties and fiber content, raisins can help diabetes patient improve their digestion, thereby reducing the chances of other health complications.

2- Reduction Of Cardiovascular Problems: 

Raisins are also known to reduce blood pressure and heart ailments due to high blood pressure. 

The potassium content is high, while the sodium content in raisins is low. It enables the blood vessels to relax and does not retain water and salts in the body.

3- Raisins Have Antioxidant Properties:

Raisins are also rich in antioxidants. These antioxidants act as immunity boosters and reduce oxidative stress by washing away free-falling radicals. 

Phytochemicals such as anthocyanin and resveratrol are anti-allergic and have anti-inflammatory and anti-cancerous properties. Resveratrol is also known to reduce bad cholesterol in the body effectively. Due to the reduction of bad cholesterol, the chance of heart strokes also goes down.

Resveratrol and anthocyanin also clear the body of toxic cells that may cause additional health complications. Blood clots in the body also lessen due to the antioxidants present in raisins.

The antioxidants present in raisins help reduce oxidative damage, lower cholesterol levels, prevent blood clots, and rejuvenate the hair and skin.

4- Better Functioning Of The Brain:

Vitamin B is necessary for the proper functioning of the brain. Nearly 30% of raisin is vitamin B. Therefore, people with diabetes must eat raisins to improve their brain functioning.

Apart from better brain functioning, the vitamins present in raisins also stabilize the mood and assure a good night’s sleep.

5- Improve Dental Health:

Raisins have properties to better dental health as well. Eating them reduces the germ build-up in the mouth cavities and keeps teeth healthy.

Calcium and boron present raisins help preserve the teeth and keep them white for a more extended period. Oleanolic acid from raisins is known to prevent tooth decay.

6- Reduce Anemia:

Anemia is a health condition where there are not enough red blood cells in the body to transport oxygen to body tissues. Anemia with diabetes can become more hazardous.

Eating dried fruits like raisins provides the body with minerals like copper and iron with help with the production of hemoglobin and red blood cells, which can help reduce this medical condition.

3 Best Pickles For Diabetics On Amazon

  1. AIVA – Green Raisins – 2 LB | Premium Large Seedless Dried | No Added Sugar| Vegan | Non GMO
  2. Sun-Maid – Organic California Raisins Snack – 32 Ounce
  3. Golden Raisins, Plump Sultanas, Seedless Dry Grapes No Sugar Added, 15 OZ


☑️How Many Raisins Can A Diabetic Eat?

Although raisins are abundant in health benefits for people with diabetes, they should have raisins in moderation. Controlling and monitoring food intake is the best precaution for raising blood sugar levels.

can diabetics eat raisins

Centers for Disease Control and Prevention (CDC) has prescribed 15 grams of carbohydrates favorable for diabetes patients. According to this, a diabetes patient can eat about two tablespoons of raisins in one go.

☑️Can Diabetics Eat Raisins And Dried Cranberries?

Yes, people with diabetes can eat raisins and cranberries in moderation because of their low sugar content.

People with diabetes can either eat raisins and cranberries just like that or garnish salads and snacks with a drizzle of raisins and cranberries. Out of raisins, golden and black raisins are good for diabetes.

Gin soaked raisins and diabetes‘ and ‘soaked raisins and diabetes‘ are amongst the most searched phrases on the internet, indicating that eating gin-soaked and soaked raisins has many health benefits for diabetes patients.

☑️Do Raisins Lower Blood Sugar Levels?

Yes, eating moderate quantities of raisins is known to lower blood sugar levels. 

The glycemic index of raisins is moderate, and because of the high fiber content, raisins do not spike blood glucose but control it. The high content of antioxidants in raisins also helps in controlling blood glucose.

If blood glucose and hemoglobin levels are left unmonitored, chances are the person may have to endure heart and blood circulation-related ailments.

☑️Can Type 2 Diabetic Eat Raisins?

Yes, people with type 2 diabetes can eat raisins in moderate quantities.

Eating raisins can benefit type 2 diabetes patients in many ways. Raisins help control diabetes and improve blood glucose levels, but also the antioxidants present in raisins are beneficial for a healthy heart.

Maintaining blood glucose and heart health is mandatory for people with type 2 diabetes.

☑️Are Raisins Good For Blood Sugar?

The glycemic index of raisins is 64; it falls in the moderate glycemic index category. Raisins are also a rich source of dietary fibers and antioxidants.

Foods with high fiber content helps in better managing blood sugar. They also help maintain the hemoglobin levels in the body.

Due to their fiber content, raisins are suitable for blood sugar management.


Raisins or dried grapes like other dried fruits are suitable for adding to a diabetes diet. People with diabetes can eat raisins in moderation.

Raisins are low in calories but have a high content of fibers, minerals, and vitamins. They also contain micronutrients such as riboflavin, vitamin B6 and thiamine. All of them help better manage diabetes.

The glycemic index of raisins is moderate (64).

Raisins have many benefits for people with diabetes. Some of these benefits include improving the digestion process, reducing the chances of heart ailments, better brain functioning, and improving dental health.