Raisins ideal source of energy

   A raisin is a dried grape which can be consumed raw or used in cooking or brewing. In Canada, UK, Ireland, and Australasia, a sultana is a large dried white grape while a rai

sin is the dark one. In those countries a currant is the small dried Black Corinth grape.

   By weight, raisins consist of about 67%-72% fructose and glucose (sugars), 3.5% dietary fiber, and 3% protein. Although high in certain antioxidants, raisins have less vitamin C than fresh grapes. Raisins contain no cholesterol and are low in sodium (salt).

   Some studies have shown that regular raisin consumption can help control blood pressure in people with mild hypertension.

   Eating raisins could provide the same workout boost as sports chews, according to an article in the Journal of The International Society of Sports Nutrition. Researchers from California-Davis University discovered that raisins are a cheap, natural source that provide an alternative to energy bars.

  In order to evaluate the impact of natural supplements compared with carbohydrate supplements on endurance running performance, the researchers performed three randomized trials on runners, with a 7-day break between trials.

   The participants were assigned to consume raisins, chews or water as a supplement. In the first trial, they depleted their glycogen stores in an 80-minute (75%VO2max) run followed by a 5k time-trial. The trial was repeated twice with a 7-day interval in between trials.

   The results revealed that those who consumed raisins or sports chews were on average 1 minute faster in the 5k run compared with those who drank just water. Researchers also found that raisins and sports chews promoted higher carbohydrate oxidation than water.