Information, Symptoms, Treatments and Resources


Ditch Raisins From My Diet?


Are raisins a diabetes-friendly food? Get the facts here. 

Serving size: 1 small box (1.5 oz)

Carbs: 34 g

Calories: 129

Glycemic index: 64, medium

Glycemic load: 28, high

Whether you reach for raisins when you're making oatmeal or they're the bane of your breakfast, these dried grapes provoke a strong reaction in most. Love them or hate them, one thing is for sure: if you don’t watch your portions, raisins will spike your blood sugar. During the dehydration process, fruits’ natural sugars become highly concentrated. A half-cup of raisins has about 43 grams of sugar — that’s twice as much as a half-cup of vanilla ice cream!

Quick tip: It’s way too easy to munch mindlessly on raisins and lose track of how many you’ve had. Stick to small snack-size boxes or better yet, fill up with fresh grapes instead (you can have half a cup for just 52 calories and 14 grams of carbs!).

Published on February 18, 2015.

— by Katie Lewin and Katherine Solem

Reviewed by Shira Goldenholz, MD, MPH on December 15, 2014.
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