What are the benefits of grape smoothie?
Smoothies made with grapes can be a nutritious addition to a balanced diet. Grapes contain antioxidants, vitamins, and minerals that may provide various health benefits. In this article, we’ll explore some of the top benefits of drinking grape smoothies.
Nutrition facts of grapes
Grapes are a good source of several important nutrients (1):
| Nutrient | Amount per 1 cup grapes |
|---|---|
| Calories | 104 |
| Carbs | 27 g |
| Sugar | 23 g |
| Fiber | 1 g |
| Protein | 1 g |
| Vitamin C | 27% of the Daily Value (DV) |
| Vitamin K | 28% of the DV |
| Potassium | 6% of the DV |
| Copper | 6% of the DV |
Grapes are about 80% water and also provide some calcium, iron, magnesium, phosphorus, zinc, and B vitamins.
High antioxidant content
Grapes contain several types of potent antioxidants, including (1, 2):
- Resveratrol: Found in grape skins, this may protect against heart disease and cancer.
- Anthocyanins: Water-soluble pigments that act as antioxidants.
- Proanthocyanidins: Thought to reduce inflammation.
- Gallic acid: May protect cells against oxidative damage.
These antioxidants give grapes some of their proposed health benefits and are found in higher amounts in deeply pigmented grapes with dark red or purple skin.
May support heart health
The nutrients and plant compounds in grapes may benefit several aspects of heart health. However, more human research is needed.
May lower blood pressure
Grapes contain potassium, magnesium, and antioxidants that may help lower high blood pressure, a major risk factor for heart disease (3).
In one study in people with high blood pressure, drinking grape juice lowered systolic blood pressure (the top number of a reading) by about 6 mmHg after 4 weeks, compared to about 1 mmHg for those who drank a placebo juice (4).
Could reduce “bad” LDL cholesterol
Studies suggest grapes may reduce LDL (bad) cholesterol and increase HDL (good) cholesterol, reducing your overall risk of heart disease (5).
One 8-week study had people with high cholesterol drink 20 ounces (591 ml) of Concord grape juice daily. LDL (bad) cholesterol was reduced by 6–9% for most participants (6).
Rich in antioxidants that protect heart cells
Grapes are rich in compounds like resveratrol, anthocyanins, and catechins that have antioxidant and anti-inflammatory activity. They may protect heart cells from damage by reducing oxidative stress and inflammation (2, 7).
In animal studies, grape antioxidants protected heart muscle cells and blood vessels against damage from lack of oxygen and improved recovery after heart damage (8, 9).
May reduce blood sugar levels and risk of diabetes
Animal and test-tube studies suggest grapes and grape products may benefit blood sugar control and reduce risk factors for heart disease and type 2 diabetes.
In one 30-day rat study, a grape-enriched diet decreased fasting blood glucose, inflammatory markers, heart rate, and blood pressure, compared to a regular diet (10).
The fiber and polyphenols in grapes may also help regulate blood sugar levels. Fiber slows the rate at which sugar enters your bloodstream while polyphenols improve insulin sensitivity (11).
A human study found that eating about 2 cups (300 grams) of red grapes daily for 8 weeks decreased blood sugar levels before and after meals, as well as markers of inflammation like interleukin-6 (12).
May support brain function and improve memory
Eating grapes may benefit brain health and boost memory in several ways.
Contain resveratrol
Resveratrol in grapes may protect brain cells from oxidative damage associated with Alzheimer’s, Parkinson’s, and other neurological conditions (13).
Resveratrol given to mice on a high fat diet improved memory, learning, and exercise endurance (14).
Provide brain-boosting glucose and fructose
The sugar in grapes is a mix of glucose and fructose. Glucose is your brain’s preferred source of energy. Fructose breaks down more slowly than glucose, providing a sustained energy source (15).
May protect against oxidative stress
Grapes also contain anthocyanins like cyanidin and malvidin, which counteract oxidative stress that damages brain cells. Oxidative stress is linked to neurodegenerative disorders like Alzheimer’s disease (16).
In one study, healthy adults drank Concord grape juice daily for 12 weeks. They showed significant improvements in list recall compared to those who drank a placebo juice (17).
High water content keeps you hydrated
Grapes are about 80% water, making them an excellent way to rehydrate. Proper hydration is necessary for good health and brain function (18).
Drinking enough water and eating foods with a high water content like grapes can prevent dehydration. Even mild dehydration can impair concentration, physical performance, and brain function (18).
Rich in antioxidants that may protect against cancer
Grapes contain antioxidants that may slow or prevent cancer growth. However, studies in humans are needed.
Contain cancer-fighting resveratrol
Resveratrol has been shown to destroy cancer cells and reduce tumor size in many test-tube and animal studies. It may also prevent the growth of new cancer cells (19, 20).
Resveratrol activates cell death in various types of human cancer cells without harming normal cells. It may also make some chemo-therapy drugs more effective (21, 22).
Rich in antioxidants that fight cell damage
The antioxidants in grapes protect cells from damage that can lead to increased cancer risk. They also contain fiber, which may lower colon cancer risk (23).
However, human studies are needed to determine if grapes specifically lower cancer risk in people.
Contain nutrients that promote skin health
Grapes provide nutrients and antioxidants vital for healthy skin:
- Vitamin C: Needed for collagen production and protects against sun damage (24).
- Vitamin E: May protect skin from UV damage and reduce wrinkles (25).
- Flavonoids: May protect skin from sun damage and preserve collagen (26).
- Resveratrol: May protect against skin cancer when applied to the skin (27).
These nutrients make grapes a good dietary addition if you want to promote skin health. However, the evidence is stronger for eating the whole grapes rather than applying grape products to your skin.
May prevent chronic inflammation
Chronic inflammation contributes to conditions like heart disease, cancer, diabetes, and arthritis. Grapes contain polyphenols and vitamin C that may help reduce inflammation.
Test-tube studies show resveratrol counters inflammation by increasing antioxidant enzymes (28).
A study in healthy adults found those who took grape extract for 6 weeks had lower levels of inflammatory markers like interleukin-6 (IL-6) and C-reactive protein (CRP) compared to those who took a placebo (29).
The anti-inflammatory properties of grapes make them a smart addition to an anti-inflammatory diet. However, human studies are limited.
Naturally sweet, great for smoothies
Grapes add natural sweetness, flavor, and nutrients like vitamin C and antioxidants to smoothies.
You can use green, red, or purple grapes, frozen or fresh, to make:
- Fruit smoothies blended with banana, berries, or other fruits
- Green smoothies with kale, spinach, or avocado
- Nutritious yogurt smoothies
Grapes pair well with other fruits like mango, blueberries, strawberries, and pineapple. They add color, flavor, and nutrients.
Easy to add to your diet
Here are some easy ways to eat more grapes:
- Add grapes to fruit or cheese platters
- Freeze grapes for a refreshing snack
- Toss grapes into a salad
- Add grapes to chicken salad or tuna salad
- Include grapes in a healthy trail mix with nuts and seeds
- Roast grapes lightly drizzled with olive oil, salt, and pepper
Grapes make a convenient snack and go well with many foods and recipes.
Potential downsides of grapes
Grapes are healthy in moderation, but they have some potential downsides when eaten in large amounts:
- High in sugar and carbs: Large portions provide excess calories mostly from sugar and carbs, which may lead to weight gain.
- Possible pesticide residue: Grapes are on the Environmental Working Group’s Dirty Dozen list, meaning they have potentially high levels of pesticide residue.
- Easy to overeat: Grapes don’t provide much filling fiber, so it’s easy to overindulge.
Eating too many grapes could cause digestive issues like gas, bloating, and diarrhea in some people. To avoid adverse effects, limit your portions and choose organic grapes when possible.
The bottom line
Grapes and grape smoothies are very nutritious. Grapes may promote heart health, improve memory, and reduce diabetes risk.
Grape smoothies are delicious and easy to make. Just be mindful of your portions. About 1 cup (151 grams) of grapes per day is a good target for most healthy adults.
Though grapes offer many potential health benefits, human studies are needed to confirm many of these effects.