For health-conscious people and those trying to lose weight, controlling sugar intake is an important aspect of maintaining a balanced diet.
Recently, we’ve seen a new theme: Are grapes as bad as candy?
Recent concerns about blood sugar levels and disease progression have fueled this debate. While both contain sugar, the types and effects of these sugars are significantly different.
We spoke with registered dietitian Brookell White to demystify the topic by comparing the nutritional information on grapes and candy.
Compare nutritional information
Grape
Grapes are a natural source of vitamins, minerals and fiber. A typical serving of grapes is about one cup (approximately 151 grams) and contains:
- Calories:104
- carbohydrate:27g
- carbohydrate:23g
- fiber:1.4g
- Vitamin C: 4% of Daily Value (DV)
- Vitamin K: 18% of DV
candy bar
Lollipops, on the other hand, often contain added sugar and unhealthy fats and have very little nutritional value. For comparison, a standard-sized lollipop (approximately 45 grams) typically contains:
- Calories: 210
- carbohydrate:30g
- carbohydrate:24g
- fiber:1 g
- Saturated fat: 5 grams (25% of DV)
Learn about the different types of sugar
Natural sugars in grapes
The sugars in grapes are naturally occurring fructose and glucose.
According to registered dietitian White, the sugar in fruit shouldn’t be a problem for most people, especially if their diet is varied and includes foods from all food groups.
The natural sugars in the fruit, along with the fiber, help regulate the body’s absorption of sugar and slow down nutrient absorption, producing longer-lasting energy. Grapes also contain many nutrients that are lacking in candy, such as vitamins, minerals and antioxidants.
“What plays a bigger role in our health is excess calories from overconsumption, our genes and how active we are,” White explains. “A rise in blood sugar after a meal is a normal physiological response. This is what the cells in our bodies do. Way to get the energy you need to work!
Added sugar to candies
Some people may think lollipops are healthier than grapes due to their sugar content. However, lollipops contain added sugar and unhealthy fats, and are significantly higher in calories.
Let’s start with added sugar. Lollipops contain added sugars, such as high-fructose corn syrup and cane sugar, which provide empty calories and little nutritional value. These sugars are quickly absorbed into the bloodstream, causing rapid increases in blood sugar levels and excess energy.
Lollipops often contain high amounts of unhealthy fat, and excessive consumption can increase the risk of heart disease.
“Foods that are more palatable and high in sugar and fat may lead to overconsumption and excess calorie intake, which can lead to weight gain and other health problems,” White said.
How many grapes should you eat in one serving?
While grapes are highly nutritious, moderation may be key for people who are concerned about their blood sugar levels, such as those with diabetes or prediabetes.
A general guideline is to consume 1 ½ to 2 ½ cups of fruit per day (depending on your age and gender), and variety is important to ensure nutritional content.
White says that despite these recommendations, you can safely enjoy grapes, but moderation is still recommended for those who are controlling their carbohydrate intake.
FAQ
Is the sugar in fruit healthy?
White stresses that the sugar in fruit is generally not a problem for healthy people. Fruit contains a variety of nutrients with a variety of benefits, and its sugar content should be viewed in conjunction with its overall nutritional profile. The rise in blood sugar is a normal physiological response after a meal, providing energy needed by cells.
Are there healthier lollipop options?
“Dark chocolate is my go-to,” White said. “It contains more cocoa (the pods of the cacao tree), which means it’s higher in nutrients like manganese, copper, magnesium, iron, and more. It’s also lower in sugar and rich in the antioxidant theobromine, which can help Reduces inflammation and may lower blood pressure.
Are there any additives to the fruit?
Whole fruits, such as grapes, usually contain no additives. Beware of processed fruits, which may have added ingredients and sugar.
bottom line
Comparing grapes to lollipops is not an apples-to-apples comparison. Containing natural sugars and rich nutrients, grapes have a variety of health benefits and can be consumed as part of a balanced diet. While lollipops are enjoyable, they should be eaten in moderation due to added sugar, unhealthy fats and higher calories.
By understanding the differences between natural and added sugars and following expert dietary guidelines, health-focused individuals and weight loss seekers can make informed choices that support their overall health.
