Can People with Diabetes Eat Raisins?

Yes. People with diabetes can eat raisins, which are dried grapes, in moderation. Raisins contain fiber and antioxidants. Although raisins contain natural sugar, they are a storehouse of many nutrients. They are of lower Glycemic Index (GI), which is essential for diabetics. Even if diabetics have a sweet tooth, they can satisfy their cravings by having some raisins. They are even low in calories. So, a regular intake of raisins will not make diabetics put on weight. Therefore, if you have the question, “Are raisins good for diabetics?” in mind, you now know the answer!

Raisins in a Cup

However, if you are diabetic, consult your doctor or healthcare provider on the intake of raisins regularly. In case your sugar levels are too high, your doctor might not recommend raisins for you. If they suggest that you consume raisins regularly, they will also tell you the quantity of raisins you can have every day. So, before you start having raisins, it’s always better to consult your healthcare expert even though they are generally good for diabetics. Do you want to know if oranges are beneficial for diabetes?

Why Raisins Are Good for You?

Raisins are good for you because of the following reasons:

  • They do not contain saturated fat or cholesterol. 
  • They contain fiber, which is extremely good for the digestive system and bowel movement. 
  • They have vitamins and minerals like potassium. They are good sources of Vitamins C and B6, and also iron, magnesium, and calcium.
  • They can reduce systolic blood pressure.
  • Eating raisins is one of the best ways to satisfy your sweet tooth.
  • Raisins are low in calories.
  • They have lower GI.
  • Raisins are good sources of antioxidants, such as phenolic acids and polyphenols.
  • They lower the risk of heart disease.
  • They promote dental health.
  • They provide you with quick energy.

Can They Help Regulate Blood Sugar?

Foods with high GI are rapidly absorbed, and so, they quickly raise blood sugar levels. However, foods with moderate or low GI results in slower absorption, thus leading to stabilized blood sugar levels. 

Several studies reveal that raisins reduce fasting blood sugar and also postprandial sugar levels. So, people consuming raisins are known to have better glycemic control. People snacking on processed foods, such as snacks, are known to have fairer glycemic control when compared to those taking raisins. These dried fruits even maintain normal hemoglobin A1c levels in people with diabetes. 

Raisins contain fewer calories, and they also help with better bowel movement because they are rich in fiber, which is all the more essential for diabetics. These are the reasons why we say raisins help regulate blood sugar.

Healthy Raisin Ingredients

Since raisins are beneficial for your overall health, you can include them in several dishes at home. “Beans with raisins” is a simple dish that can be prepared in 5 minutes. Let’s look at the recipe for this healthy dish for diabetics! Also, read the 5 healthy holiday cooking tips for diabetes.


  1. Beans – 250 grams
  2. 1 large onion (onion rings preferably)
  3. 1 tablespoon of groundnut oil
  4. Full cashews – 8 to 10
  5. Salt (desired amount)
  6. Raisins (desired number)


  1. First, heat the groundnut oil in a vessel.
  2. Next, fry the onion rings.
  3. Add the cashews to the onion rings and fry them too.
  4. Cut the beans diagonally.
  5. Add the beans to your vessel and throw in a pinch of salt (or as much as you want).
  6. If you feel like adding some spices, include them in the ingredients in the vessel.
  7. Avoid overcooking the beans because they will taste better if they are crunchy.
  8. Last but not least, add some of the soaked and dried raisins.
  9. Stir all the ingredients and then serve them as a snack or side dish.

15 Ways to Incorporate Raisins into Your Eating Plan

Now that you know the health benefits of eating raisins, take a look at the following ways to incorporate them into your eating plan!

1. Have a Trail Mix Handy

Trail Mix Containing Raisins

You can have a trail mix consisting of some nuts, seeds, and raisins. Keep this mixture handy at home. You can even carry it with you while traveling to work and keep it at the workplace. You can have a handful of this healthy trail mix when you feel tired. It’s an awesome way to eat a healthy snack, instead of gorging on junk foods.

2. Mix Them With Your Popcorn

Mix Them with Your Popcorn

Some have the habit of sprinkling candies on popcorn to have extra sweetness. Instead of that, you can sprinkle some raisins on your bowl of popcorn. Added to the crunchiness of popcorn, the raisins will make a delicious snack!

3. Add Them to Your Salad

Add Raisins to Salads

Have a bowl of nutrient-filled salad any time of the day. You can have a mix of chopped apples, celery, almonds, walnuts, pineapples, and other ingredients you like. Just sprinkle some raisins on top of the salad. It will surely be a flavorful and nutritious snack. You can also read the 4 tips to make power salads!

4. Add a Handful to Your Breakfast Cereal

Add Raisins to Your Breakfast Cereal

Do you have oats as your breakfast? Just add a few raisins to your bowl of oats or any other cereal. You can also throw in some nuts and chopped fruits, along with the raisins. It will serve as a highly healthy breakfast option.

5. Incorporate Raisins into Your Baked Food Items

Incorporate Raisins into Your Baked Foods

If you love baking or eating lots of pastries, add a dose of raisins to your dough and then bake it. It is surely one of the best ways of incorporating raisins into your diet. Whether you are making oatmeal cookies, or preparing bread at home, you can add a handful of raisins to your baked goodness!

6. Take a Spoonful of Raisins & Add Them to Smoothies

Add Raisins to Smoothies

Do you often have smoothies? One way of including raisins in your diet is by adding a spoonful of them to your smoothies. You can have your smoothies, and at the same time, chew on the raisins in them. You can have a tasty blend of your favorite drink and raisins.

7. Mix Them in Your Yogurt

Mix Raisins in Your Yogurt

Having a cup of yogurt will do wonders for your health. When you have different flavors of yogurt, you can have a tasty as well as nutritious snack. Mixing some raisins with your yogurt will make your snack tastier. Know the 8 healthy snacks to keep in your desk.

So, why wait? Take a spoonful of raisins and add them to your yogurt to have a healthy and scrumptious snack.

8. Awesome Choice for Your Bagel Spread

Use Raisins for Bagel Spreads

Are you tired of having the same boring bagels every day for breakfast? Don’t worry! We have got your back covered! Mash some ripe bananas and spread them over the bagels. Add some raisins as a topping. Now, chew on the bagels. Awesome, isn’t it?

9. Excellent Option to Go with Sweet Potatoes

Use Raisins with Sweet Potatoes

Are you an ardent fan of sweet potatoes? If you are, you can add raisins to mashed sweet potatoes. There are many differing opinions about diabetics eating sweet potatoes. Therefore, consult your doctor or dietician before consuming them because they are the ones who will be aware of your medical history.

10. Ants on a Log

Raisins for Ants on a Log

If you are a foodie, you might have heard of “ants on a log.” It is a nutritious snack made by spreading peanut butter and cheese on celery or pretzels. You can also spread these things on a banana. But if you are diabetic and wish to skip the banana, go for celery or pretzels. You can even replace the peanut butter with other creamy options. Just add a dose of raisins to the top layer of your “ants on a log.”

11. For Your Chicken or Tuna Sandwich

Add Some Raisins to Tuna Sandwiches

If you are making your own chicken or tuna sandwich at home, add some raisins to this snack. Some people like a mix of flavors, and your sandwich can give you exactly that when you add raisins to it!

12. Mix Them in the Pancake Batter

Mix Raisins in Pancake Batter

If you love making pancakes, you can mix a handful of raisins into the batter you are preparing. And, you can avoid using maple syrup for the pancakes. Instead, you can use a dip or syrup that does not contain too much sugar.

13. Add Some Raisins to Your Milk

Add Raisins to Milk

If you have the habit of drinking a tall glass of milk every day, mix some raisins in the milk to have a nutritious drink. You can have it in the evening or at night before bedtime. This way, there are more chances for you to enjoy your milk.

14. Make Your Own Raisin Butter

Use Raisins to Make Butter

Many people make their own raisin butter at home. You can do the same to obtain the goodness of these dried fruits. If you add some cinnamon and cloves to the butter, its flavor will be enhanced.

15. Soak Them Overnight and Have Them in the Morning

Soak Raisins in Water Overnight

You can soak raisins in water overnight and have them with your breakfast the next morning. These soaked raisins have plenty of health benefits. They can purify the blood and also stimulate the functions of the liver. 

How many Raisins can a Diabetic eat daily

Diabetics can enjoy raisins in moderation as part of a healthy diet. Raisins contain natural sugars and carbohydrates, which can raise blood sugar levels. A general recommendation is to limit raisin intake to about 2 tablespoons, which is roughly 30 grams. However, the ideal amount for you may vary depending on your individual needs and diabetes management plan.

It’s important to consult with a doctor or registered dietitian to determine the right amount of raisins for you. They can consider factors like your blood sugar control goals, activity level, and overall diet. They can also advise on pairing raisins with other foods to help manage blood sugar impact.

We hope you now know the answer to your question, “Are raisins good for diabetics?” Add raisins in moderation to your diet after consulting your doctor/healthcare provider who will recommend the number of raisins for you, based on your sugar levels.
Read more to know about the benefits of popcorn.