Raisins and health: what studies in people and animals show
What it found
Raisins have a low-to-moderate glycemic index, may lower cholesterol and blood pressure, and seem to help colon function and diet quality.
Cell and animal studies suggest other possible benefits, but human trials are still needed.
What they found
Studies in people
Blood sugar and insulin
Raisins have a low-to-moderate glycemic index, with reported values from 49 to 69, and insulin index values from 47 to 54. In people with impaired fasting glucose, a raisin snack before exercise reduced blood sugar and insulin responses.
Cholesterol and blood pressure
In a six-week study, 34 men and postmenopausal women who ate 160 g of raisins daily had lower total and LDL cholesterol, lower systolic blood pressure, and lower levels of some inflammatory markers. In a 12-week trial with 51 type 2 diabetes patients, those eating raisins had a 23% reduction in postprandial glucose compared to those eating other snacks.
Colon function
In 16 healthy adults, eating 84, 126, and 168 g of raisins per day increased fecal weight and shortened transit time. Fecal bile acids, a possible indicator of colon cancer risk, decreased at 84 g per day.
Dental health
In 20 healthy children aged seven to 11, eating raisins did not drop dental plaque pH below 6.0, staying above the 5.5 threshold that damages enamel. Raisins also cleared quickly from the mouth.
Diet quality and appetite
In children aged 8 to 11, a raisin snack before a meal reduced the amount of pizza eaten compared to water. Children and teens who ate raisins had higher daily fiber, potassium, and magnesium intake and lower added sugar intake than those who did not.
Animal and lab studies
Cancer and Alzheimer's, in lab and animal studies
Cell studies found that raisin extracts slowed the growth of human gastric and colon cancer cells and reduced inflammation markers. In rats with Alzheimer's-like damage, raisins reduced the time to find a hidden platform, suggesting better learning and memory.
What the authors conclude
“Overall, incorporating an 80-90 g portion of raisins (half a cup) into the daily diet may be favorable for human health.”
Also in their conclusions
- They say that despite their high sugar content, raisins are a source of beneficial components and a healthy snack.
- They advise that adding 80 to 90 g of raisins to the daily diet may be favorable for human health, but that more intervention studies with specific biomarkers are required.
- They also call for more human trials on gut bacteria, colon function, cancer, and Alzheimer's disease.
How it was done
Raisins are about 60% sugar, which leads many people to think they are a poor food choice. The authors wanted to gather the human studies on raisins and their health effects, plus cell and animal studies, to see what the evidence actually shows.
The authors searched Scopus and Pubmed for studies on raisins and health benefits. They included intervention studies in people, plus cell line and animal model studies, and summarised the results across many health areas.
What it can’t tell you
- Many of the studies in this review were small or short, so their results may not apply to everyone.
- The cell and animal findings cannot show what happens in people.
- The review cannot prove that raisins cause any health effect, only that they are linked to certain changes.
Who paid
- Conflicts
- The authors declare no conflict of interest.
- Authors work at
- University of Barcelona, Spain; Instituto de Salud Carlos III (ISCIII), Spain
The paper
- Title
- Is Eating Raisins Healthy?
- Type
- ReviewThe authors read earlier studies and describe what they found. It isn’t a new study.
- Evidence
- Studies in people · animals · lab
- Summarised from
- Full text
- Licence
- CC BY. Words in quotation marks are the authors’; the rest is our summary.
- Cite
- Olmo-Cunillera A, Escobar-Avello D, Pérez AJ, Marhuenda-Muñoz M, Lamuela-Raventós RM, Vallverdú-Queralt A (2019). Is Eating Raisins Healthy?. Nutrients. doi:10.3390/nu12010054Free full textPubMed 31878160DOI
Summary written 30 Sep 2026. Check it against the paper before it changes what you eat. How we summarise papers · Report an error