wellhealthorganic.com:easy-way-to-gain-weight-know-how-raisins-can-help-in-weight-gain: The nutritional quality of your food can be a major factor in your overall health, and setting an objective to lose weight isn’t a license to consume anything you want. Even if you consume any additional calories, even those in fast food restaurants, from ice-cream and other “junk” — will cause weight gain eating a balanced diet can be a safe method to add weight to your body and meet your nutritional requirements. Raisins have a lot of nutritional benefits, and they’re quite high in calories, therefore they’re a good fit in a weight gain diet.

Table of Contents

Everything about Raisins Nutrition

wellhealthorganic.com:easy-way-to-gain-weight-know-how-raisins-can-help-in-weight-gain: The USDA recommends adults get 1 to 2 cups of fruit per day and raisins are an inexpensive, easy and portable food that can help you meet that requirement.

Raisins are dried grapes, and each of them provides the same nutrients. However, the raisins’ nutrients are more concentrated. This is a good thing in terms of antioxidants, vitamins, and minerals however, it’s not a good thing when it comes to sugar.

Learn more about raisin nutrition information, which includes raisins’ calories, minerals and vitamins.

Raisins Nutrition Details

A half cup of raisins is a single serving. A cup of raisins contains:

Calories: 217
Total fat: 0.2 g
- Fat saturated: 0.1 g
Cholesterol: 0 mg
Sodium: 18.8 mg
Total carbs: 57.5 g
- Fiber: 3.3 g
- The total sugar content is 47.3 g
Protein: 2.4 g

Vitamins, Minerals and Other Micronutrients

Copper: 22% Daily Value (DV)
Potassium: 11% DV
Manganese: 9% DV
Iron: 7% DV
Vitamin B2: 7% DV
Vitamin B6: 7% DV
Vitamin B1: 6% DV
Magnesium: 6% DV
Phosphorous: 6% DV

Tips How to Eat Raisins

Since raisins are rich in sugar, even though they’re natural, you’ll need to stick to the serving size. Here’s how to have a taste of raisins:

Serve them as a topping for cereal, yogurt or oatmeal.
Consume them before a workout for a increase in energy
Toss them over salads, such as the recipe below. Lentil Raisin Spinach Salad
Combine them with celery and peanut butter such as in the recipe for this Nut-Butter Boat, for a healthy snack
Sprinkle them on popcorn for some flavor

Weight Gain, Calories and Raisins

At its most fundamental level the concept of weight gain is calories in contrast to. the calories that go out. Specifically, you’ll need to consume 250-500 calories in addition to what you already need to keep your weight at a healthy level. This calorie surplus translates to 0.5 to 1 pound in weight gain every week.

Raisins can be a very concentrated source of calories, which means they could help you achieve your goals of calorie-abundance. A half-cup portion of seedless normal or golden raisins- measured without packing — supplies 218 calories. If you’ve had a bowl of raisins along with your usual meal plan it’s likely that you’ll reach the 250-calorie goal without making any changes to your diet.

Healthful Benefits of Raisins

The best weight-loss diets consist of nutritious foods that guarantee your body is getting the nutrients it require — such as minerals and vitamins — as well as calories. Being a great source of several essential nutrients raisins add nutritional value to any diet program.

A half-cup serving of raisins, regular or golden can provide 16 percent of your daily value for potassium. Potassium contributes to your body’s electrolyte balance which is crucial for the wellbeing of your muscles and nerves. Potassium also supports your cellular metabolism by helping your cells process carbohydrates.

Raisins will also ensure that you get enough copper in your diet for weight loss. Copper triggers certain proteins called enzymes, that allow cells to function. Certain copper-dependent enzymes play an important part in the health of your brain and nerve function, while others promote the health of connective tissues. Half-cup of regular raisins will provide 12 percent of the daily value for copper and an equivalent portion of golden raisins offers 13 percent.

Although they are a healthy food but they are not as healthy in one important nutrient, protein. A half cup of raisins provides 58 grams of carbohydrates but just 3g protein. Protein is essential to everyone’s diet — its amino acid content is beneficial for cell and tissue repair improves your immune system and helps keep your skin and connective tissues strong — but it’s crucial when you’re trying gain weight safely. That’s because building muscle requires more protein since it requires more amino acids to assemble the new muscle tissue. In the end, fitness athletes require double the amount of protein that sedentary folks do — 0.8 grams per pound of bodyweight in comparison to 0.4 grams per pound for non-athletesaccording to researchers at the University of California, Los Angeles. It is important to ensure you’re eating healthful sources of protein — such as nonfat dairy lean meats, fish and lean meats, beans, eggs and nuts – at other meals to ensure you’re reaching your daily protein goals.

Use Raisins for Weight Gain

It is possible to increase the weight gain potential of raisins by feeding them with sources of protein, so you’ll enjoy the nutritional benefits of the raisins, as well as the benefits for building muscle with protein at each meal. Combine a handful of raisins into a bowl with nonfat Greek dairy products like cottage cheese or yogurt. You can also add small spoonfuls of raisins to add natural sweetness to chicken and tuna salad sandwiches or wraps. Use protein powder in place of flour in order to make Raisin muffins and breads with high protein and pancakes. You can also add raisins to a morroccan-flavored chicken dish or curries to add nutrition, calories, and flavor.All About Nutritional Raisins