You add it to smoothies, salads and even diet desserts.
But nutritionists in the US and Europe are demanding that it be removed from the weight loss menu. We reveal which fruit is ruining your efforts in the gym.
"Innocent" enemy: why grapes are more dangerous than sugar
100 g of berries contain 16 g of fructose. The liver converts it into fat if consumption exceeds 50 g per day. But the main threat is the polyphenol resveratrol.
A University of Florida experiment (2023) found that resveratrol suppressed lipolysis (fat breakdown) by 40% when grapes were consumed daily. The effect lasted up to 72 hours.
Why is this being hidden? The grape industry funds research on “heart health” while suppressing the metabolic data.
The Insulin Trap: How Grapes Make You Hungry
The glycemic load of grapes is 11 (higher than that of a peach). A sharp jump in sugar provokes a release of insulin, which blocks fat burning. An hour later, the glucose level drops, causing hunger.
Numbers:
Participants who ate 200 g of grapes per day gained 1.2 kg more per month than the control group (Nutrition Journal, 2024).
80% of those losing weight do not take into account calories from fruits, exceeding the norm by 30%.
Dried Killer: Raisins Are 5 Times More Dangerous
When dried, grapes lose water, but the sugar concentration increases to 65 g per 100 g. Raisins are the main source of hidden carbohydrates in “healthy snacks”.
Example: a pack of raisins (40 g) = 26 g sugar = 6 teaspoons.
A Harvard study (2022) has proven that dried fruit lovers are 25% more likely to suffer from visceral obesity.
How to replace grapes without harming your figure
Options:
- Kiwi (glycemic load - 6, rich in fiber).
- Grapefruit (reduces insulin by 20%, Journal of Medicinal Food).
- Berries (raspberries, blackberries): up to 5 g of sugar per 100 g.
Rule: eat fruit before 2:00 PM and only after protein (eggs, cottage cheese). This will slow down the absorption of sugar.
When grapes are allowed: the secret of nutritionists
1-2 times a month 100 g of fresh grapes will not harm if:
- You combine it with cinnamon (lowers glycemic response).
- You do not have insulin resistance.
- You exercise actively on the day of use.
Important! Choose dark varieties (more antioxidants) and eat with the skin.
Conclusion
Grapes are not a "healthy dessert", but a carbohydrate bomb. Replace them with berries or citrus fruits to unlock fat burning.
Author: Dmitry Bobrov
