The right time to consume raisins (Kishmish)

Raisins or kishmish are one of the most popular dry fruits in India. Made from dried grapes, these granular little bits of sweetness are indeed a nutrient-rich food. However, just like any other healthy food, the timing of when you consume raisins is what is going to majorly change their possible health benefits. So, when to relish raisins? Take a look.
Why raisins deserve a spot in your diet?
Now, before delving into the raisin intake schedule concerning diabetes control, let's take a look at the plenty of health benefits in raisins.Due to its high concentration in natural sugars, vitamins, minerals, and antioxidants, raisin is more than just a sweet treat. Iron, potassium, calcium, and fibre-all of which are heavy hitters in health terms-are all there in raisins. Raisins are high in dietary fiber, which helps promote healthy digestion by easing bowel movements and preventing constipation. Regular consumption of raisins can support gut health and alleviate digestive discomfort. Also, raisins contain calcium and boron, which are essential for maintaining strong bones and preventing conditions like osteoporosis.
Raisins also contain polyphenols and flavonoids. These are antioxidants that will help prevent free radicals and reduce inflammation. A study in the Journal of Nutritional Health found that raisins can prevent and decrease factors associated with inflammation and microbe growth, thus preventing chronic diseases such as heart disease and cancer.
Now, let's talk about how eating raisins at a particular time influences your health.
Early Morning
Perhaps one of the best times to consume raisins is in the morning, especially if you have left them submerged overnight. The ability to soak raisins helps their fibre content swell, thus, easier digestion and better for your digestive system. Raisins contain fibre to help increase bowel regularity, therefore, making it an ideal addition during the morning hours when your body is experiencing constipation or irregular digestion.
There is a 2014 study published in the Journal of Nutrition that authenticated the fact that gut health depends on dietary fibre and raisins soaked acts as a natural laxative. In addition, consumption in the morning will also help your body get a chance to absorb the necessary nutrients, such as potassium and iron, allowing energy for your body to start working throughout the day.
Midday Boost
For many, mid-morning is the time when people start feeling their energy levels low and seek help from sugary snacks or caffeinated beverages. Here's a natural answer: raisins. They are loaded with natural sugars, specifically fructose and glucose, giving people quick energy fixes from commercially made sugary snacks without that inevitable crash.
The release of sugar into the bloodstream is slow, providing sustained energy, as raisins are a low-GI food. Foods such as raisins may help in the regulation of blood sugar levels, making them an excellent snack choice for individuals who dislike or are unable to avoid the highs and lows that accompany the consumption of refined sugars. Teaming with a handful of nuts will further slow the absorption of sugar, and you'll be energized through lunchtime.
Pre-Workout
Do you want to eat a natural snack that will fuel your workout? Well, here is the raisin. It is a carbohydrate-rich product that provides a ready fuel source to the body for physical activity. According to a study published in the Journal of the International Society of Sports Nutrition, this snack outperformed commercial energy gels for improving endurance athletes' performances.
Raisins can be taken to give you energy 30 minutes to an hour before one exercise, allowing you to feel like continuing exercise activities without the artificial flavour and preservatives contained in most sports supplements.
Post Meals
Eating raisins has also proven effective after a meal, especially when one has rich and heavy meals. Since the raisins contain fibre and also contain such plant compounds as tartaric acid, they encourage the healthy growth of friendly gut bacteria in digestion. According to one study in the British Journal of Nutrition, tartaric acid helps to ease digestion and additionally avoids bloating or indigestion. So, having a handful of raisins after dinner can help bring about easy digestion and avoid digestive discomfort.
At Bedtime
Raisins can also be an ideal snack just before sleeping at night. They are saturated with a tiny amount of the hormone melatonin, which is known for regulating the sleep-wake cycle. Melon research published in the Journal of Pineal Research finds that natural sources of melatonin, such as raisins, may enhance the quality of sleep by synchronizing the body's internal clock.
In addition, raisins serve as a good source of magnesium, which is an essential mineral to calm the nervous system. A small amount of raisins at the end of the day can soothe your muscles and nerves and give you a sound night's sleep without irritating of the digestive system as long as they do not exceed moderation.
The time to enjoy raisins is dependent on the benefit you need. Digestive health best results from soaking raisins in the morning. For energy, it will be best when taken in mid-morning or right before a work out. If taken after a meal, they could help in digestion. Take them before sleep so you could have a better sleep.
They are such a nutrient-rich snack which can easily find their place in your daily life. Being proven to promote a healthier gut, boost energy levels, and act as a great facilitator of digestive improvement, raisins take their rightful place in your diet. Then, of course, there is the obvious point that, as with everything, moderation is the only way to consume any kind of food. Whether you prefer them soaked, with nuts mixed in, or as a topping on yoghurt, it's never too early-or too late-to accept the health benefits offered by this seemingly simple dried fruit.