Raisins and sultanas are particularly good for soaking up other flavors and make the finished product even tastier.
Eat as a morning or afternoon snack: You can eat them plain or add to yogurt or nuts for a more substantial snack.As the largest of the three, raisins work best and pair nicely with creamy brie, nuts and crackers. Add to a cheese platter: Dried grapes make a gourmet addition to a cheese platter.
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Here are some ideas for how to incorporate them into your diet: Raisins, sultanas and currants are all incredibly versatile and can be eaten alone, as a snack or added to rice dishes, stews, salads, oatmeal and baked goods.ĭespite their slight differences in size and taste, each can be used in many of the same recipes and can be easily substituted for one another. On the downside, they are also high in sugar and calories and should be eaten in moderation. Raisins, sultanas and currants may improve your digestive health and blood sugar levels, decrease inflammation and lower your blood pressure. Lastly, although raisins, sultanas are currants can be a healthy choice, it’s important to remember that dried fruit is high in sugar and calories and can be easy to overeat.įor this reason, dried fruit should only be eaten in small amounts, preferably along with other nutritious foods such as nuts, seeds or yogurt.
While the health benefits of sultanas and currants have not been studied specifically, it’s likely they result in similar health effects due to their comparable nutrient profiles. Studies also show that eating raisins may ( 13, 14, 15, 16): Studies suggest that a diet high in fiber-rich fruits and vegetables may help reduce the risk of high blood pressure, heart disease and diabetes ( 10, 11, 12). Just one ounce (28 grams) contains between 1–2 grams of fiber, which is 4–8% of your daily requirement. What’s more, raisins, sultanas and currants are rich in fiber.
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Raisins, sultanas and currants benefit your health in a number of ways.Īll three are a great source of antioxidants, including polyphenols ( 7).Īntioxidants help protect cells from the harmful damage that can be caused by free radicals and oxidative stress, which contribute to inflammation and many diseases, including cancer ( 8, 9).
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