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Raisins for Weight Loss | Quick Weight Loss Foods

Raisins (Kismis or Munakka) not only assist weight reduction naturally but also possess multiple health benefits. Learn how to prepare raisins, incorporate them in your meals and how many you should be consuming, here.

3 min read
Raisins for Weight Loss | Quick Weight Loss Foods

Vitamin supplements have now become synonymous with weight loss. Your crash diet or steady diet, however, will not provide results until your have the right nutrition to maintain physical health. Good thing nature gives us a great recourse in raisins, (Munakka or Kismis in Hindi) that not only assist weight reduction but also possess multiple health benefits. Learn how to prepare raisins, incorporate them in your meals and how many you should be consuming, here.

What are raisins?

Raisins are dried grapes that are either brown or black in colour that help with weight loss.

When differentiated according to size, Munakka is a little bigger and contains seeds, whereas Kismis are smaller and seedless. However, there is not much of a difference in their nutritional profile.

They contain a variety of vitamins, minerals, and antioxidants required for the proper functioning of the body.

Researchers have concluded that the intake of a healthy amount of raisins improves food absorption and enhances your metabolic rate.

How are raisins prepared?

Raisins are made by dehydrating harvested grape berries on a commercial scale. Dehydration methods are shade drying, mechanical drying, and sun drying.

How raisins help in losing weight?

Here are some ways how raisins can help you with weight loss:

  • Munakka and kismis are rich sources of dietary fibres. By keeping you satisfied for longer, a diet high in fibre stops you from overeating.
  • Raisins contain natural sugars called glucose and fructose that get converted into energy, through chemical processes in the body. Raisins also have a fair amount of calcium. Thus, these natural sugars and calcium strengthen your exercise regime by providing you with vigour for your workouts.
  • Raisins contain leptin, which is commonly known as a fat-burning hormone. Additionally, high levels of leptin in the body decreases cravings for food.
  • Raisins are rich in antioxidants such as phenols and polyphenols. Studies have shown that these antioxidants stimulate fat breakdown, reduce calorie intake, and increase the level of good bacteria in the stomach that aid digestion.
  • Antioxidants also remove free radicals from the body. Free radicals can lead to many deadly diseases such as cancer, stroke, and cardiovascular diseases. Thus, a diet rich in antioxidants can protect your body from many prevalent diseases.
  • Munakkas are very beneficial due to their cough suppressant and calming properties for  dry cough and respiratory tract inflammation. Besides, raisins are rich in Vitamin B and C, boost immunity and prevent you from getting a seasonal infection. When you are healthy and exercising regularly, your weight loss plan yields good results.

How should raisin be included in the diet?

  • Even the raisin soaked water can help prevent various diseases along with aiding in weight loss.
  • You can add it to oatmeal or cereal while preparing breakfast.
  • Raisins can be mixed with other healthy seeds such as flaxseeds, pumpkin seeds, chia seeds, and sunflower seeds to prepare a tasty, healthy pudding or muffin.
  • Raisins can also be added to your salads for a sweet and tangy flavour.
  • Including a small cup of raisins at breakfast will get you energized to face your day.
  • Take a cup of raisins, add it to 200 grams of water and boil it. Let the raisins soak overnight. Strain this water in the morning and heat it on a low flame. Drink this water in the morning on an empty stomach. For the next 30 minutes upon drinking this water, do not consume anything. Take this liquid daily for best results.


How many raisins a day?

Cancer experts say that an individual should eat five water-soaked raisins, daily, in the morning.

One-half cup of raisins contains 3.3 grams of fibre, 1.3 milligrams of iron, and 217 calories.

As per the United States Department of Agriculture (USDA), one ounce or 40-50 grams of raisins will give you 129 calories, Fat 0.11 gram, Sugar, 28.03 gram, Carbohydrates 34.11gram, dietary fibre 109 gram, proteins 1.42 gram, sodium 11 mg, magnesium 15 mg, calcium 27 mg, vitamin C 1 milligram, potassium 320 mg, iron 0.77 mg, and phosphorus 42 mg.

Why is it healthier to eat soaked raisins?

Drinking soaked raisin water will help you flush away all your body's harmful toxins. This drink stimulates the liver's metabolic function and cleanses your blood. It detoxifies the liver efficiently.

For people who have iron deficiency or anemia, drinking raisin soaked water is highly beneficial. Raisin is high in iron, which helps in producing haemoglobin. An improved blood circulation keeps anaemia at bay.

Munakka soaked water helps in lowering blood pressure, managing constipation, and controlling acidity.


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