Black Raisins: Benefits, Uses, and Key Facts
Say hello to the yummy Black Raisin, also known as Munakka/Kali Kishmish in India. Black Raisins are widely consumed for their sweet and tangy flavour. Dark grape varieties, such as Black Corinth or Black Monukka, are typically chosen for making black raisins. Grapes are laid out in the sun, allowing natural sunlight to dry them. This traditional method takes several weeks. The drying process concentrates natural sugars, resulting in the sweet and chewy black raisins we enjoy.
Benefits
Nutritional profile of Black Raisins
While black raisins offer numerous health benefits, it's important to consume them in moderation due to their calorie and sugar content. People with diabetes should be mindful of their intake, and those with allergies to grapes should avoid raisins.
Nutritional Content
Amount per 100g
- Calories: Approximately 299 kcal
- Water: Around 15%
- Protein: About 3.1 grams
- Total Fat: Approximately 0.5 grams
- Saturated Fat: 0.1 grams
- Monounsaturated Fat: 0.1 grams
- Polyunsaturated Fat: 0.2 grams
- Total Carbohydrates: Around 79.2 grams
- Dietary Fiber: Approximately 3.7 grams
- Sugars: Approximately 59.2 grams
- Vitamins:
- Vitamin C: Around 2.3 milligrams
- Thiamine (B1): Approximately 0.1 milligrams
- Minerals:
- Calcium: Around 50 milligrams
- Iron: Approximately 1.9 milligrams
- Calories: Black raisins are a concentrated source of energy, providing around 299 calories per 100 grams.
- Carbohydrates: They are rich in carbohydrates, mainly natural sugars like glucose and fructose.
- Fiber: Black raisins contain dietary fiber, which aids digestion and helps prevent constipation.
- Protein: While not a significant source of protein, black raisins do contribute some amount to your daily protein intake.
- Vitamins and Minerals: Black raisins contain various vitamins and minerals, including potassium, iron, calcium, magnesium, vitamin C, and certain B vitamins.
Black Raisins:
What is the recommended daily portion of black raisins?
You can eat a good amount of black raisins every day – just a small handful, like 1 to 2 ounces (around 28 to 56 grams). It depends on what you like and your food goals. You can add them to meals or have them as a snack.
The best way to consume black raisins:
- A popular and traditional way to consume black raisins is by soaking them overnight in water and eating them the next morning. This practice is often linked to Ayurveda, where soaked black raisins are believed to have health benefits, including aiding digestion and weight-loss. The soaked raisins can be eaten on an empty stomach or blended with water to create a refreshing drink.
- Sprinkle black raisins on your morning cereal, oatmeal, or yogurt or consume raisins with a glass of milk. This is raisins are high in calories and can provide a lot of energy to start your day.
- Try eating a small handful of black raisins 15-20 minutes before meals. It could help you feel less hungry and avoid overeating.
- Add black raisins to your cookie or muffin batter for a deliciously sweet twist in baking!
Health benefits of black raisins:
Rich in antioxidants
Black raisins are packed with antioxidants, such as phenolic acids and flavonoids, which help neutralize free radicals in the body and protect cells from damage.
Heart health
The Fiber, potassium, and antioxidants in black raisins contribute to heart health by reducing cholesterol levels, supporting blood vessel function, and lowering blood pressure.
Digestive health
The Fiber content in black raisins aids in digestion, prevents constipation, and supports a healthy gut.
Iron source
Black raisins contain iron, which is important for the formation of red blood cells and the prevention of iron-deficiency anemia.
Immunity boost
Soaked black raisins, packed with vitamins, minerals, and antioxidants, can help strengthen your body's defense against infections.
Bone health
Calcium and boron present in black raisins contribute to bone health, helping to maintain strong and healthy bones.
Weight management
While black raisins are calorie-dense, the fiber content can help you feel full, potentially aiding in weight management by reducing overall calorie intake.
Natural sweetener
Black raisins can be a healthier alternative to refined sugar in various recipes, providing sweetness along with added nutritional benefits.
Improved hemoglobin levels
- The iron content in black raisins can contribute to improving and maintaining healthy hemoglobin levels.
Anti-inflammatory properties
Certain compounds in black raisins have anti-inflammatory properties, potentially helping to reduce inflammation in the body.
Ways to add Oats to your diet
Here are some delicious and nutritious ways to integrate more oats into your diet, from sun-up to sun-down to sips and bites in between.
Oatmeal breakfast
Start your day with a warm and comforting bowl of oatmeal. Cook oats with milk or water and top them with fresh fruits, nuts, seeds, and a drizzle of honey or maple syrup.
Overnight oats
Prepare overnight oats by soaking oats in yogurt or milk overnight. In the morning, add toppings like berries, sliced bananas, chia seeds, or almond butter for a quick and convenient breakfast.
Oat smoothies
Blend oats into your favourite smoothie recipe for added Fiber and nutrition. The oats will provide a creamy texture and help keep you full longer.
Oat pancakes or waffles
Replace some of the flour in pancake or waffle recipes with oats for a heartier and healthier version of these breakfast favourites.
Oats snack bars
Make homemade oat bars by combining oats with nut butter, honey, and dried fruits. Press the mixture into a pan, refrigerate, and then cut into bars for a tasty snack.
Improves quality of sleep
- Eating oats help in the production of melatonin, which is essential for sleeping.
- They also release serotonin that helps you feel relaxed and reduces stress. Oats have Tryptophan, an amino acid that has sedative properties.
Oat cookies
Add oats to your favourite cookie recipe for a chewy and wholesome treat. You can also experiment with adding dried fruits, nuts, or chocolate chips.
Oat crumble topping
Sprinkle a mixture of oats, flour, butter, and sugar on top of fruit pies or crumbles for a crunchy and delicious topping.
Oat bread
Incorporate oats into homemade bread recipes to add texture and nutrition. Oat bread can be enjoyed for sandwiches or as toast.
Oat snack mix
Create a Savory oat snack mix by roasting oats with your favourite spices and nuts. It's a great alternative to store-bought snacks.
Oat risotto
Use oats instead of rice to make a creamy and nutritious risotto. Add vegetables, cheese, and herbs for a satisfying meal.
Oat energy bites
Mix oats with honey, peanut butter, and other ingredients to form energy bites. Roll them into small balls for a convenient and energizing snack.
Oat stuffing
Use oats as a base for stuffing in recipes like stuffed peppers or mushrooms. Mix oats with vegetables, herbs, and seasonings for a delicious filling.
How much Oats is good for health ?
Oats are a rich source of complex carbohydrates, Fiber, and nutrients, making them a valuable addition to a balanced diet.
- Children (Ages 2-12)
Young children can safely consume about 1/4 to 1/2 cup (20 to 40 grams) of dry oats per day. - Adolescents and Teens (Ages 13-18)
Adolescents and teens can enjoy a slightly larger portion, about 1/2 to 3/4 cup (40 to 60 grams) of dry oats per day.
- Young Adults (Ages 19-30)
Young adults can continue to consume about 3/4 to 1 cup (60 to 80 grams) of dry oats per day.
- Adults (Ages 31-60)
Adults can also consume about 3/4 to 1 cup (60 to 80 grams) of dry oats per day. - Seniors (Ages 61+)
Seniors can continue to consume about 3/4 to 1 cup (60 to 80 grams) of dry oats per day. Oats can be a nutritious and easy-to-digest option for older adults.
Top 10 Oats producing countries
Oats are a popular cereal crop that is widely cultivated around the world. Here are the top ten oat producing countries in the world: Russia. Oats are a popular cereal crop that is widely cultivated around the world. Here are the top ten oat producing countries in the world:
Top 10 oat producing countries
- Canada –Canada is the second-largest producer of oats in the world, with a production of approximately 6 million metric tons in 2021.
- Russia –Russia is the largest producer of oats in the world, with a production of approximately3 million metric tons in 2021.
- Poland –Poland is the third-largest producer of oats in the world, with a production of approximately 5 million metric tons in 2021.
- Australia –Australia is the fourth-largest producer of oats in the world, with a production of approximately 5 million metric tons in 2021.
- Finland –Finland is the fifth-largest producer of oats in the world, with a production of approximately 3 million metric tons in 2021.
- United States –The United States is the sixth-largest producer of oats in the world, with a production of approximately 2 million metric tons in 2021.
- Germany –Germany is the seventh-largest producer of oats in the world, with a production of approximately 1 million metric tons in 2021.
- Sweden –Sweden is the eighth-largest producer of oats in the world, with a production of approximately 900,000 metric tons in 2021.
- Denmark –Denmark is the ninth-largest producer of oats in the world, with a production of approximately 800,000 metric tons in 2021.
- France –France is the tenth-largest producer of oats in the world, with a production of approximately 700,000 metric tons in 2021.
Ranking Top 10 oat producing countries
Rank | Country | Production in tons, 2014 |
1 | Russia | 52,73,812 |
2 | Canada | 29,07,000 |
3 | Poland | 14,58,623 |
4 | Australia | 12,54,659 |
5 | Finland | 10,39,000 |
6 | United States of America | 10,19,410 |
7 | United Kingdom | 8,20,000 |
8 | Sweden | 6,65,900 |
9 | Spain | 6,49,097 |
10 | Germany | 6,27,100 |
How to consume OATS?
Raw: You can eat pumpkin seeds raw, directly from the pumpkin or after separating them from the pumpkin flesh. They have a mild, nutty flavor and a satisfying crunch.
Roasted: Roasting pumpkin seeds enhances their flavor and makes them even more enjoyable as a snack.
Sprinkled on Salads: Add roasted or raw pumpkin seeds to salads for extra crunch and a nutty flavor. They can complement both green salads and grain-based salads.
In Trail Mix: Combine pumpkin seeds with nuts, dried fruits, and perhaps a bit of dark chocolate for a nutrient-packed trail mix.
Smoothie Topping: Sprinkle pumpkin seeds on top of your morning smoothie for added texture and nutrition.
Baking: Incorporate pumpkin seeds into your baking recipes. They can be added to bread, muffins, cookies, or granola for a nutty twist.
Nut Butter: Make your own pumpkin seed butter by blending roasted seeds until smooth. Use it as a spread or as an ingredient in recipes.
Soups and Stews: Sprinkle roasted pumpkin seeds on top of soups, stews, or chili for an extra layer of flavor and texture.
Oatmeal and Cereal: Sprinkle pumpkin seeds on your morning oatmeal or cereal for an extra layer of flavor, texture, and nutrition.
Pesto: You can make a pesto sauce by blending pumpkin seeds with herbs, garlic, olive oil, and Parmesan cheese. It's a delicious alternative to traditional pesto made with pine nuts.
Disclaimer
The information provided here is for educational/awareness purposes only. It is not a replacement for medical help from a healthcare professional. Kindly do not use it to diagnose or treat any health issues. It is important to check with a qualified medical professional to see if the information is right for you and before taking any medication. While we strive to keep the information accurate and up-to-date, O’ MORSEL GOUTER makes no guarantees or warranties (express or implied) about the accuracy, adequacy, completeness, legality, reliability, or usefulness of the information. O’ MORSEL GOUTER is not responsible for any issues that may arise from using the information.