The combination of grapes and cheese is a popular choice, often enjoyed as a snack or a part of a charcuterie board. While both foods offer unique nutritional benefits, it's important to consider their individual properties and how they interact within a diet, especially for individuals with specific health conditions like diabetes. This article explores the benefits and risks associated with incorporating grapes and cheese into your diet.
Nutritional Profile of Grapes and Cheese
Grapes
Grapes are a versatile fruit that can be enjoyed fresh, juiced, or dried into raisins. They are available in various colors, including green, red, and purple, each offering a slightly different nutritional profile. Grapes are known for being a source of vitamins A, C, K, and several minerals. They are also rich in antioxidants, particularly resveratrol, which is found in the skin of the grapes.
A half-cup serving of grapes contains approximately:
- Calories: 52
- Protein: 1 gram
- Fat: 0 grams
- Carbohydrates: 14 grams
- Fiber: 1 gram
- Sugar: 12 grams
- Sodium: 2 mg
Grapes do contain carbohydrates, in the form of naturally occurring sugars and fiber. These will likely raise your blood sugar after you eat grapes.
Cheese
Cheese is a dairy product known for its high protein and calcium content. The nutritional composition of cheese varies depending on the type, with differences in fat, sodium, and protein levels.
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Here's the amount of protein in a 1-ounce (28.35-gram) serving can vary:
- Parmesan: 10 g of protein per serving
- Cheddar: 6.5 g of protein per serving
- Swiss: 7.66 g of protein per serving
- Low fat cottage cheese (2% milkfat): 2.95 g per ounce, though it is typically consumed in a 1-cup (226 g) serving, which contains 23.5 g of protein
Health Benefits of Grapes and Cheese
Grapes
Grapes offer several health benefits due to their rich nutrient and antioxidant content:
- Heart Health: Grapes, grape juice, and wine contain antioxidants like flavonoids and polyphenols that can relax blood vessels and reduce inflammation, supporting cardiovascular health. Resveratrol, in particular, has been shown to promote heart health. Strong, well-flowing blood vessels also ensure that your brain is receiving optimal oxygen supply.
- Diabetes Management: Grapes have a moderately low glycemic index and load, making them suitable for people with diabetes when consumed in moderation. The fiber content helps slow the absorption of sugar, preventing blood sugar spikes, and resveratrol has been shown to improve insulin sensitivity.
- Weight Management: The water and fiber content of grapes can contribute to feelings of fullness, making them a beneficial addition to a weight management program.
- Cognitive Function: Studies suggest that grape juice and grape extract may have cognitive benefits, improving memory and attention.
- Eye Health: Lutein and zeaxanthin, pigments found in grapes, protect eye health and lower the risk of macular degeneration and cataracts.
- Immune Support: Grapes provide vitamin C, which is essential for immune health, and certain pigments in grapes may have antimicrobial properties.
- Anti-Aging Properties: Resveratrol may activate proteins that support metabolism and reduce inflammation, potentially slowing the aging process.
- Bone Health: Grapes provide essential nutrients like vitamin K, calcium, magnesium, and potassium, which support bone health.
- Improved sleep: Scientists discovered in 2006 that grape skins contain melatonin, which is believed to remain in the grapes even when they’re turned into wine. Melatonin is the body’s primary sleep-regulating hormone.
Cheese
Cheese, when consumed in moderation, can offer certain health benefits:
- Protein Source: Cheese is generally high in protein, which may help balance out the blood sugar spikes that occur when eating carbohydrates alone. Protein also helps people feel full longer, thus reducing cravings.
- Nutrient-Rich: Cheese contains protein and other nutrients and may be beneficial when enjoyed as part of a balanced diet.
- May Lower Diabetes Risk: Eating low fat dairy, including cheese, may lower a person’s risk of developing type 2 diabetes in the first place.
- Glucose Levels: Because cheese has little impact on glucose levels, it’s a great food to pair with higher-GI foods to balance them out.
Potential Risks and Considerations
Grapes
- Blood Sugar Levels: Grapes contain natural sugars and fiber, so they will likely raise your blood sugar after you eat grapes. Pairing grapes with a fat and/or protein source can help delay the blood sugar response.
- Choking Hazard: Whole grapes can pose a choking risk for children under 5 and adults with swallowing difficulties. Grapes should be cut in pieces or mashed before they are given to young children.
- Allergies: Grape allergies are rare, but it's still possible to develop allergic reactions to grapes.
- Digestive Issues: Eating too many grapes may lead to digestive problems due to their fiber content.
- Pesticide Residue: Grapes were once in the high-risk group for pesticide residue, but are now in the low-risk group. Still, many experts recommend that consumers buy organic fruit when possible.
Cheese
- Saturated Fat and Calories: Cheese is high in saturated fat and calories. The United States Department of Agriculture (USDA) recommends that less than 10% of your daily calories should come from saturated fats.
- Sodium Content: Some cheeses are high in sodium, which can elevate blood pressure and lead to cardiovascular problems. People with diabetes usually need to limit sodium.
- Dairy Allergies or Intolerances: Not everyone can tolerate dairy, and some people are allergic to it.
- Cholesterol Levels: Cheese is high in saturated fat, which is generally associated with higher cholesterol levels.
Incorporating Grapes and Cheese into a Balanced Diet
Portion Control
- Grapes: A serving of grapes is approximately 22 fresh grapes, or roughly 1 cup. That counts as one of your fruit servings for the day; shoot for 2 to 2½ servings.
- Cheese: A typical serving size is 1.5 oz of natural cheese.
Pairings and Combinations
- Pair grapes with a healthy fat or protein to prevent blood sugar spikes.
- Snacks like an apple with cheese or a homemade mini pizza made with whole grain bread, fresh vegetables, and mozzarella cheese are good choices.
- It’s easier to stick to the serving size if you’re using cheese as a topping or ingredient in a meal or snack rather than on its own.
- Because cheese has little impact on glucose levels, it’s a great food to pair with higher-GI foods to balance them out.
Choosing the Right Types
- Grapes: Darker purple or black grapes tend to contain higher levels of anthocyanins, a type of antioxidant.
- Cheese: The Dietary Guidelines for Americans 2020-2025 recommends choosing low fat or nonfat as well as low sodium versions of many types of cheese. It’s best to choose less processed cheeses that have lower fat, lower sodium, and high protein.
Alternatives
- If you have dairy allergies or intolerances, plenty of other foods, such as nuts, provide many of the same and even additional nutritional benefits as cheese.
- There are also dairy-free cheese options, though they typically contain less protein.
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