Consuming Raisins in Pregnancy: Benefits, Side Effects & more

Eating Raisins During Pregnancy – Is it Safe?

Medically Reviewed By
Archana Shah (Diabetologist/Nutritionist/Dietitian)
View more Diabetologist/Nutritionist/Dietitian Our Panel of Experts

When a woman is expecting, she is extremely careful about her diet. She thinks twice before putting anything in her mouth, as she should, as it affects her baby’s health. If you are pregnant, we are sure you must be careful about your eating habits too. You are, after all, not just responsible for your nutrition and health but for your baby’s as well. Your doctor must have suggested you that you start eating dry fruits and nuts along with other healthy foods. But can you eat all dried fruits and nuts? In this article, we will talk about raisins. Find out whether you can eat them during pregnancy or not.

Is it Safe to Eat Raisins or Dry Grapes While Pregnant?

It is completely safe to consume raisins in pregnancy. Dry black grapes are very nutritious and consuming them during pregnancy can be very beneficial for the health of a pregnant woman. Let’s understand the nutritional value of raisins.

Nutrients in Raisins

1. Fibre

Raisins are a rich source of fibre. They are easy to digest and can help keep your digestive system on track. Fibre is important for us, but it is all the more important for a pregnant woman. During pregnancy, a woman’s body struggles to break down the food. Hormonal imbalances can cause numerous digestive issues but raisins help regulate these.

2. Iron

Another important benefit of eating raisins is that they provide iron. Iron is extremely important because it helps regulate blood flow, maintains heart health and ensures that a healthy source of oxygen-carrying blood cells pass through the lungs. This makes sure your lungs work in a healthy manner. A deficiency in iron can cause a type of anaemia called iron-deficient anaemia.

3. Calcium

One of the most important minerals in your body is calcium. This mineral is responsible for bone health, dental health, cholesterol absorption, skin health and heart health. It is required by your body to function properly, and raisins are a rich source of calcium too. In fact, calcium is twice as important for pregnant women as it is essential for the baby’s bone development in the womb. It ensures the baby’s bone density stays at normal levels and develops appropriately.

How Many Raisins Should You Eat While Pregnant?

Eating a handful of raisins a day can be extremely healthy for you. They can serve as a nutritious snack with tea or just when you are feeling low. However, raisins should be consumed in limited amounts.

How Many Raisins To Consume Daily When Pregnant?

Benefits of Eating Raisins (Kishmish) During Pregnancy

Raisins offer numerous benefits for both the mother and the baby. During pregnancy, it is important to understand how the mother is affected by the consumption of raisins. Here are a few benefits of raisins during pregnancy for mothers-to-be.

1. Helps Improve Dental Health

Raisins are rich in calcium as well as oleanolic acid both of which can help protect your teeth. Due to hormonal imbalances, your teeth can deteriorate during pregnancy but raisins can help combat that.

2. Provides Relief From Constipation

Raisins are rich in fibre and have other laxative properties too, thus they help provide relief from constipation. Constipation during pregnancy is a common complaint among women, but eating raisins can provide quick relief. Eating raisins can prevent as well as cure minor constipation.

3. Helps Increase Blood Cells

Raisins can boost the production of haemoglobin count in your body, which helps in the production of red blood cells in the body. When pregnant, your body undergoes a lot of trauma and changes, which can affect the production of red blood cells in your body. Eating raisins can tackle this problem with ease.

4. Strengthens the Digestive System

The high fibre content in raisins also helps improve the digestive function in the body. So eat a handful of raisins while pregnant and keep your digestive system healthy and happy!

5. Provides Energy

Raisins are known to be an extremely good source of natural glucose. Eating raisins when hungry can provide you with instant energy.

6. Prevents Anaemia

Hormonal imbalances and lack of iron content in the body can lead to anaemia during pregnancy. In fact, anaemia is common during pregnancy. But iron-deficiency anaemia can be prevented by eating raisins. As raisins are a rich source of iron, including them in your daily diet can help prevent it to an extent.

Who Should Avoid Eating Raisins?

Although raisins are healthy, they can cause harm to those who have pre-existing conditions like diabetes or blood-sugar related illnesses. If you have gestational diabetes or any other medical problem, it is recommended that you consult a physician to find other natural alternatives to raisins.

Side Effects of Eating Raisins While Pregnant

While raisins are extremely good for your health, there is such a thing as too many raisins too. Eating too many raisins can be detrimental to your health. If you love to eat raisins, you won’t probably think twice before eating a handful. But don’t eat them in excessive amounts. Here’s why –

  • Eating too many raisins can raise your blood sugar levels.
  • Eating raisins in excessive amounts can cause gestational diabetes.
  • They can cause type 2 diabetes in your baby.

Raisins, when consumed in moderation, can be an extremely healthy snack. Eating them in moderate amounts can provide you with energy and revitalise your system during pregnancy. But consult your doctor before including them in your pregnancy diet. Have a healthy diet that comprises of veggies, fruits, and dry fruits and nuts – it will ensure that you have a healthy pregnancy. Stay happy and fit – and you will have a healthy pregnancy!

Also Read: Consuming Grapes in Pregnancy

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