Many people have a habit of eating a few soaked raisins on an empty stomach in the morning. Some say it aids digestion, some that it reduces anaemia, and others regard it as a natural tonic for the skin.

But is this just folk belief, or is there a scientific basis for it? From the point of view of nutrition science, eating raisins in the morning has some real benefits, though caution is needed in some cases.

Raisins are essentially dried grapes. Drying concentrates their natural sugars, fibre, iron, potassium and antioxidants. Eating soaked raisins in the morning helps the body absorb these nutrients easily. Soaking them overnight in particular softens the raisins and makes them easier to digest.

• A friend to digestion: The biggest benefit of eating raisins in the morning is help with digestion. Their dietary fibre increases gut motility, helps reduce constipation and keeps the gut healthy. Eating a small amount regularly in the morning reduces gas and bloating for many people.
• Making haemoglobin: Raisins can also help people with anaemia or iron deficiency. They contain plant iron which, taken regularly, helps the body make haemoglobin. Eating raisins with foods rich in vitamin C improves iron absorption further.
• Electrolyte balance: The potassium in raisins helps maintain the body's electrolyte balance and plays a role in controlling blood pressure. Their antioxidants also protect cells by reducing free-radical damage, which is good for the heart and skin in the long term.

• Diabetes: Despite the benefits, not everything suits everyone. People with diabetes need to be careful. Raisins are very high in natural sugar and have a relatively high glycaemic load, so eating many on an empty stomach in the morning can cause a sudden rise in blood sugar. People with diabetes should not eat raisins without the advice of a doctor or nutritionist.
• Obesity: People who are overweight or trying to lose weight also need to control the amount. Raisins are calorie-dense, so even a few add calories quickly. It is safest not to eat more than 8 to 10 a day.
• Stomach problems: For people with irritable bowel syndrome (IBS) or long-standing gas or acidity, raisins can increase stomach discomfort.
• Kidney disease: Because of their high potassium, people with kidney problems should consult a doctor before eating raisins.

All in all, eating soaked raisins in the morning can be good for healthy people if the amount is small and regular. But it is no magic food. The wisest course is to include raisins in the diet according to your own body's condition and needs. The sources cited are the Harvard T.H. Chan School of Public Health, the US Department of Agriculture (USDA) FoodData Central and NHS UK.

Source: Jagonews24. First published in Bengali on The Agro News.