Grapes Get a Clean Bill of Health: Sweet Treat Doesn’t Equal Dietary Danger
AMSTERDAM – Despite a relatively high sugar content, grapes are a heart-healthy addition to a balanced diet, according to nutritionists and recent research. Concerns about the fruit’s sweetness are often outweighed by its fiber, water, and micronutrient profile, leading to slower sugar absorption than processed sweets.
While a 100-gram serving of grapes contains approximately 15 grams of sugar – more than apples or pears – experts emphasize that this doesn’t automatically classify them as unhealthy. “You get those sugars in combination with fiber, water and micronutrients,” explains nutritionist Akkerman. “As a result, they are absorbed slower than the free sugars in soft drinks or candy.” A 150-gram serving,roughly a handful,comfortably fits within healthy eating guidelines.
Recent research from the American Western New England University (published in 2025) demonstrates subtle yet positive effects of grape consumption on cardiovascular health. Akkerman corroborates these findings, stating that compounds within grapes ”keep blood vessels flexible and protect against the oxidation of LDL cholesterol,” thereby reducing the risk of cardiovascular diseases like high blood pressure, heart attack, and stroke. The fruit’s potassium content also contributes to healthy blood pressure regulation, working in conjunction with sodium balance.
Ultimately, grapes aren’t a cure-all, but a valuable component of a varied diet. Akkerman stresses the importance of diversity: “the effect is not in one bunch of grapes, but in the mix of vegetables, fruit and whole-grain products that you eat every day.”
