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Are Raisins a Good Snack Choice?

Raisins, like all fruits, have a variety of health benefits, but dried fruit is higher in calories per serving than fresh; so, might they contribute to weight gain? A study done by the University of Connecticut helped set people’s minds at ease. Men and women were assigned to consume a cup of raisins a day for six weeks and were able to successfully offset the consumption of other foods in their diets such that they experienced no significant change in weight or waist circumference. What about in kids? I explore that in the video, Are Raisins Good Snacks for Kids?

Leave it to the California Raisin Marketing Board to dream up a study titled, “An after-school snack of raisins lowers cumulative food intake in young children.” Sounds good, right? They compared raisins to potato chips and chocolate chip cookies. They gave kids raisins, grapes, chips or cookies and said they could eat as much as they wanted and surprise, surprise kids ate less fruit and more junk, but I guess naming the paper “Kids Prefer Cookies” would not have garnered the same kind of sponsor approval.

This reminds me of another study they did showing that regular consumption of raisins may reduce blood sugar levels… compared to fudge cookies and Oreos. Another study  showed raisins caused less of a blood sugar spike than Coca-Cola and candy bars. Though you can tell it was not funded by Big Raisin by their conclusion, “whether the general public should be advised to snack on fruit rather than on candy bars requires further debate and investigation.”

Comparing raisins to chips and cookies was similarly unhelpful. Luckily, a less biased study was published by researchers at the University of Toronto. Nine to eleven year old boys and girls were told to eat all the grapes or raisins they wanted 30 minutes before a meal in which they could eat all the pizza they wanted. If you just gave them the meal, no snack, they ate 837 calories worth of pizza. If you gave them all-you-can-eat grapes before the meal, they ate 128 calories of grapes, but that seemed to fill them up a bit; so, they ended up eating less pizza. But because they ate the snack and the meal, they ended up getting more calories over all. Still, grape calories are better than pizza calories, but when given raisins instead, they ate even more snack calories, but the raisins were evidently so satiating that they ate so much less pizza that they ate fewer calories over all.

Now, I know as parents, there’s a concern that if our kids eat snacks it might spoil their dinner, but when the snacks are fruit and the meal is a pepperoni and three cheese pizza, the more we can ruin their appetite, the better.

Raisin marketers aren’t the only ones trying to game the scientific method. Check out:

How to help get our kids to eat their fruits and veggies:

More dried fruit studies (my fave is dried mango):

 

In health,

Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live, year-in-review presentations—2013: Uprooting the Leading Causes of DeathMore Than an Apple a Day2014: From Table to Able: Combating Disabling Diseases with Food, 2015: Food as Medicine: Preventing and Treating the Most Dreaded Diseases with Diet, and my latest, 2016: How Not To Die: The Role of Diet in Preventing, Arresting, and Reversing Our Top 15 Killers.

Discuss

Michael Greger M.D., FACLM

Michael Greger, M.D. FACLM, is a physician, New York Times bestselling author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial.


86 responses to “Are Raisins a Good Snack Choice?

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    1. Like fluoride. I tried Greger’s proven method for removing it (salt water) and still felt head-sick after eating plenty of raisins. I plan on avoiding raisins unless I know they’re organic.

      1. try costco danieltb. they have 4# boxes with two resealable pouches inside of both organinc or non organic raisins. been getting them for years but don’t know how much they cost, guessing around 9 bucks? whatever the cost it was reasonable.

    2. that’s exactly why raisins are one of the items i ONLY buy if they’re organic. costco is the most reasonable at a 4 pound box for around $9.

  1. Yippee! I love raisins! I eat about 1/2 cup a day, and I’m really skinny. I do follow Dr. Greger’s diet fairly well, and I walk every day, so that helps. But I want to keep my raisins! My blood pressure doesn’t seem to have come down much, but I keep working at it.

    1. Have you tried drinking hibiscus tea? There are some videos on it here that showed there is evidence it works as well as medication for lowering blood pressure. I started drinking it every day and my blood pressure measurements went from pre-hypertensive to 107/73.

      1. Yeesss to going with hibiscus tea! It’s in my daily smoothie. Beats green tea by more than double according to Dr. Greger’s vid ‘Better than green tea?’

      2. Yes, but as Dr Greger acknowledged, for some people, like me, hibiscus tea causes erratic heart beats. I like the taste but can’t touch it.

        1. I just re-use a Snapple bottle, which is 16oz. I fill it to the top with water and put in two bags for about two hours at room temp. Dr. Greger recommends erythritol to sweeten, but he also says that stevia is okay if you don’t overdo it, so I use stevia because it tastes better to me. Lately I’ve been doing one bag of wildberry zinger and one bag of Tazo berryblossom white tea, and a few drops of stevia to dampen the tartness of the hibiscus. It’s super cheap and it tastes like fruit punch!

    2. Same. I love raisins and eat them every day, and probably don’t have a pound of fat on me. I eat a “Starch Solution” type WFPB diet, have been vegan for 16 years, and am in the best shape of my life. It’s almost a miracle. I do daily exercise and eat about 4000 calories a day BTW.

      1. Hi, Blair, I know! On my vegetarian diet — for the first time in my long life — I can eat all I want and not gain a pound. Plus, the food tastes so much better. I wish I would have tried this in my twenties. Then I was always on a “starvation” diet. It was exhausting!

    3. Hi Shasta4737 – there can be a lots of causes for a higher blood pressure, what about salt in your diet for example, work your kidneys well? What about iodine, your tyriod gland… what kind of pulse you have. When and how often do you measure your blood pressure? Have you ever heard of a white scrubs effect, where some patients develop symptoms like a higher blood pressure if the meet a doctor. And last but not least did you change the instruments for measuring your pressure? ;-)

      1. Hi Steffen, Yes, I’ve been eating a low-salt diet for a year. I’m down to about 700 mg. I’m not sure about iodine, but I’ve had a complete blood workup test lately. My doctor doesn’t seem too worried. She has me taking 10 mg. of Lisinopril a day. My b/p is usually down now from 157/85 to pre-hypertensive levels. I do drink a lot of black coffee. I thought I would try the hibiscus tea. I’m thin, eat a good diet and exercise, so I don’t know. I’ve read about one diet for b/p that says you need to balance magnesium, potassium and calcium. Have you heard of it? Thanks for your help!

        1. Good evening Shasta, I’m not sure how familar you are with the healthy kind of vegan diet. I would realy like to help you but for this it would be more easy for me to have a email adress from you, because there are more points I like to draw your attention. I’m a natural doctor in Germany and a vegan for more then 5 years now. I#m very familar with the words and idea of dr. Greger, Neal Barnardt, Dr. Ornish and more and, maybe more important, I made a lots of mistakes right in the beginning to be vegan – my cholesterol riced up, my blood pressur was not got… so I think I can give you some advices to earn the best result on a vegan diet – and, more important maybe – I have more time to explain anythink to you then mr. Greger for example.
          So, if you like you can send me a privat email to info@heilpraktiker-jurisch.de
          Have a nice day, Steffen

        2. you have just been given the offer of a lifetime with steffen’s suggestion.

          i hope you take advantage of his very generous offer.

          you can be off all of your bp meds and anything else within only weeks if you follow his advice and also read the post i just wrote.

          i know, speaking from experience and helping many people just like you get off ALL medications.

          don’t pass up his offer….

        1. it’s a book, “Prevent And Reverse Heart Disease” by Caldwell Esselstyn.

          it’s a very simple read which can be done on a saturday afternoon. follow it to a tee and you will be in excellent health and NOT have any more questions as it is very complete. it reversed my inoperable, progressive brain disease 5.5 years ago so i’m speaking from experience.

          you can get an idea about the content from YouTube videos but really, get the book, kick back and read it. you only need to read the first 1/3 as the rest of it is recipes which i never even looked at.

          i just remembered that when i post these links the list gets bastardized by disqus and YouTube thumbnails instead of a list pop up but you can wade thru it

          ————————————————————————–

          MAKE YOURSELF HEART ATTACK PROOF – DR ESSELSTYN 62 min
          (this is the doctor who I followed to stay alive and who wrote the book, “Prevent and Reverse Heart Disease”. 24 terminal cardiac patients were sent to him. 6 couldn’t follow the diet and promptly died. the other 18 are alive and well today 35 years later)
          https://www.youtube.com/watch?v=AYTf0z_zVs0

          Caldwell Esselstyn, MD of the famed Cleveland Clinic gives a FULL 62 minute talk from the 2003 VegSource Healthy Lifestyle Expo. Dr. Esselstyn’s ongoing 21-year study shows that you CAN reverse heart disease and save your life. Of 18 patients sent home to die by their cardiologists in 1989, every one is still alive and healthy today, and heart-disease free, even though together they had had a total of 63 cardiac events before entering his study.

          HEART ATTACK PROOF – COLLECTION OF VIDEOS
          http://www.dresselstyn.com/media.htm

          FOOD THAT KILLS – DR KLAPPER 58 min
          https://www.youtube.com/watch?v=KNCGkprGW_o

          SIMPLY RAW: REVERSING DIABETES IN 30 DAYS 90 min
          (this is the diabetes documentary done over here around the corner in Patagonia, AZ)
          https://www.youtube.com/watch?v=2pjkC71exKU

          NATHAN PRITIKIN: A CASUAL CONVERSATION WITH DR MCDOUGALL 56 min (everything pritikin said in this interview in 1982 is still valid today. he was a cardiac cripple in his 30’s until he researched and made a lifestyle change, unheard of in those days but he believed in himself. upon his eventual requested autopsy, his arteries were that of a young boy completely clear of any disease)
          https://www.youtube.com/watch?v=qOj4rzSkqok

          NUTRITIONFACTS.ORG – DR GREGER
          https://www.youtube.com/user/NutritionFactsOrg/videos

          FOOD ADDICTIONS – DR BERNARD 40 min
          https://www.youtube.com/watch?v=5VWi6dXCT7I

          GLADIATORS WERE VEGAN – DR MCDOUGALL 6 min
          https://www.youtube.com/watch?v=FOWSc8VvOl4

          OIL TO NUTS: THE TRUTH ABOUT FATS – JEFF NOVICK 6 min
          https://www.youtube.com/watch?v=lbALgjmZUek

          WHEN FAT FREE REALLY MEANS 100% FAT – JEFF NOVICK 10 min
          https://www.youtube.com/watch?v=1pD3-j0GWdo

          VEG SOURCE – COLLECTION OF VIDEOS
          https://www.youtube.com/user/headveg/videos

          DR DEAN ORNISH – TED TALKS 3 min
          http://www.ted.com/talks/dean_ornish_on_the_world_s_killer_diet

          BRENDA DAVIS, RD – PLANT BASED DIETS
          https://www.youtube.com/watch?v=IUIAzaGWf6A

    1. Thanks for your comment Nancy.

      I was intrigued about this question but I have found a different point of view. I must tell you I am not a dentist, but according to this publication:

      “The recent study conducted in USA Department of Food and Nutrition reveal that eating raisins may protect against cavities. According to researchers raisins contain five phytochemicals, plant antioxidants including oleanolic acids which help to stop the growth of bacteria that causes dental caries. The phytochemical found in resin also prevents unfriendly bacteria such as Mutans Streptococci from sticking to the surface of teeth so they are less likely to cause cavities. The researchers recommend that if raisins are consumed in daily breakfast they may have excellent impact as resin can interfere with proliferation of bacteria like S.mutans and can prevent attachment to enamel.”

      Hope this might offer some useful insight into the topic.

  2. I’m surprised by this article because I respect Dr. Greger. He should know that raisins are loaded with sugar, which causes insulin spikes, which causes leptin resistance. Also, the insulin spikes quickly store about half of the sugar calories into body fat. Finally, for those who tend to overeat, foods with excessive sweeteners of any kind, including raisins, increases overeating because sweeteners increase dopamine levels in the brain. And that leads to overall food addiction behavior, i.e. overeating. You get the sweet tooth.
    Joseph in Missoula

    1. Thanks for your comment Joseph.

      According to this review:

      “After a snack meal, plasma insulin levels were significantly lower after raisins were included in the meal”.

      “Although the responsible components were not identified, the lower insulin levels could be due not only to the PPT component but also to the presence of fiber, tartaric acid, and the type of sugar present (about 50% fructose)”

      “Raisin consumption increased plasma leptin and ghrelin levels that could promote satiety” – which is a useful thing to help promote portion control.

      Hope this answer helps.

      1. Thank you for responding. The sugar is palpably concentrated in a raisin, so that review doesn’t make sense to me. Also, fructose acts as all sweeteners in increasing dopamine, which in turn exacerbates addictive behavior — just like heroin. For anyone who has an overeating problem — and 2/3 of us are either overweight or obese — this is an important issue.
        Joseph in Missoula

        1. If one looks at a typical western diet and adds sugar yes you’ll get blood sugar spike. However If you look at Dr Gregers other posts on diabetes and blood sugar spikes you’ll see plenty of studies on certain foods that reduce the extent of normally expected blood sugar spikes. Like the fibre in fruit helps prevent blood sugar spikes. However if you remove the fibre from fruit by juicing, you’ll get a spike in blood sugars.

          There’s something about fibre and plant compounds that slow the absorption of sugar into the blood.

          Lentils for example have the ‘second meal effect’. Eaten in the morning lentils reduce the intensity in the concentration of blood sugars during a later sugary food eaten at lunch time. There was still a blood sugar spike but it was much lower than had the person had normal western style breakfast.

          Whole grains won’t trigger a blood sugar spike, but start to refine it, process it, remove the fibre and turn into white flour to make white bread, then you’ll get a blood sugar spike

          Proving there’s types of fibre and other compounds in plant foods (in their whole form) that reduce the peak in blood sugar spikes, even when you have something sugary. It’s the food combination that’s important. One has to not look at this from a standard western diet viewpoint where there’s such low levels of fibre and plant consumption.

          It’s a whole different way at viewing food.

          1. superb reply woodyrob.

            this is exactly why i don’t trust any studies unless they’re done on rural peoples eating plants off the land or people eating a no oil WFPBD.

            you get completely different results when done on people eating a terribly fatty SAD diet.

            give a couple of tablespoons of sugar to a diabetic on a SAD diet and their sugar goes out of control.

            do the same to someone on a NOWFPBD and virtually nothing happens.

            it’s the FAT causing all of our western disease!

            .

      1. I’d urge you to read Dr. Robert Lustig’s book: Fat Chance. Another is Dr. Susan P. Thompson’s book: Bright Line Eating. The latter published by Hay House will be available in March and is already a best seller.
        Joseph in Missoula

        1. take a good look at robert lustig. rotund, overweight and ready to drop dead of a heart attack or stroke. is THAT the person you want to take nutrition advice from? really ??

        2. I reversed my T2 diabetes and obesity by following a high carb, low fat plant based diet, so I know first hand how wrong Lustig is. He needs to get better advice from a real “obesity specialist” because he is not a good advertisement for his supposed field.

          1. V-t,

            I would love to hear some more …. any details, references. I’m very interested in your definition of ‘fat’ and ‘low’ and also the theory behind T2 causes and reversal. Don’t have it myself but I always look to people who have experienced a cure for good advice (along with the research scienctists and experienced health pros). Don’t have much time for authors unless they fit into those 3 categories.

            1. High carb is anywhere from 60 to 80% of daily calories, or even higher some days, and low fat generally means around 10% or less, so no added fats or oils. Makes a lot of sense if you consider the ideal human food for our most intense growth period is human breast milk which is approx the same ratio. (80-10-10). I don’t put any stock in authors either as the desire to profit can twist the truth and worse, but there are many conscientious doctors who have done the research, published the studies and promote a whole foods, plant based diet low in fat, such as our own Dr Greger, https://www.youtube.com/watch?v=es4PFR5GZTY… Dr. John McDougall, Dr Caldwell Esselstyn, Dr Neal Barnard, T Colin Campbell, Dr Dean Ornish, Nathan Pritikin, the crew at Forks Over Knives (great movie too, and my personal catalyst for changing my diet) and many others.

      2. Hi Vege-tater,

        You might be interested in Dr Ray Peat dot com and also his YouTube audio channel for his comments on PUFA’s as a trigger for diabetes, benefits of sugar and reversibility of diabetes.

        He comes across as a bit of a kook but he does output far more interesting ideas per page than anyone else I know. So far I’ve only cross-checked out a few of his ‘wild ideas’ and in every case they did have supportive science behind them.
        Unfortunately you have to go through a lot of his stuff to find direct references to any particular subject, unless perhaps you can find it in one of his articles at the dot com site.

        Someone has put up a Peat archival site to help people search through his stuff

        https://www.toxinless.com/peat/search

  3. This article contains a significant misquote: “whether the general public should be advised to snack on fruit rather than on candy bars requires further debate and investigation.”

    The actual study reads: “Whether the general public should be advised to snack on fruits like raisins and apples rather than on manufactured products containing fiber-depleted sugar requires further debate and investigation. “

  4. Since there is about 28grams of sugar in a quarter cup of raisins, you
    do the math on how much sugar was consumed from this 1 product daily and
    over 6weeks. It’s ludicrous to even think that raisins are a Good snack
    or Food choice.

    1. when a complete whole food is still combined with it’s fiber it completely changes the equation going from a pure sugar to a whole food. no problem. ask any fruitarian out there and there are many who have been for decades or at least raw foodists who combine both. look up fullyrawkristina and the video of her bloodwork after over a decade.

    2. Dr. G has made some videos about this. As AZ says, whole fruit connects fiber to the sugar. This has been demonstrated by many different sources independent of each other. It is digested very differently than pure sugar. Commercial fruit juice is boiled to kill the antioxicants and the fiber is removed, so it is very much like sugar, just better tasting.
      John S

      1. Hi John,

        The role of fiber in moderating sugar and nutrient uptake is very interesting. AFAIK the biochemical mechanisms aren’t fully understood?
        People seem to be overlooking the significance of the sugar/fiber ratio in fresh or dry fruit ….. IMO it is essential to keep gut fungi suppressed by feeding our gut bacteria with fiber. Any ‘free sugar’ we consume i.e. fiber-less sugar, is likely to swing the balance in favour of the fungi (think mycotoxic by-products!) In addition to that I think the Paleo’s got it right with their admonitions to keep the fruit down a bit. Based on my subjective analysis it appears that we need more vegetable fibers, than we do fruit fibers, if we want to get the ‘optimal nutritive’ job don.
        Sorry to have to be a kill-joy and warn people that even honey, maple syrup and coconut water are fiber-less sugars.

        P.S I’m not trying to lose weight but I can attest to the powerful addictive like nature of sugar and coffee. Put them together and you’ve got me!

    3. Hi Michael D,

      There is no difference between the sugar calories in 1 dried fig and 1 raw fig.
      The dry fig just weighs less because of the loss of water…… as long as we count cals/serve and think about the glycemic load it’s not a problem.

      Its the same issue if we compare rice to cooked rice … the water content varies and hence the caloric load varies (a lot of people seem to miss this simple point when discussing the energy content of food).

      The only unknown when it comes to dried fruit is whether anything else of value has been lost compared to raw fruit (enzymes, non-calorific energy == sunlight?, water structure?). Possibly the fibre type changes too?

  5. Raisins are also notorious for glueing themselves into the nooks between teeth, where their sugars are on the teeth a lot longer than would those in, say, a little cola. So they are notorious as foods to avoid widely in people with a high tooth-decay risk. Terrible snack choice for kids. Who brushes and cleans between after a snack?

    1. Hi Kim,

      That’s where tooth hygiene comes in.
      Unfortunately flossing just drags some food down onto the gum and you need to follow up flossing with Pikstars to get rid of it.
      Its the same for all foods, not just dried fruit so enjoy your raisins and then clean-up after (food doesn’t start to decay for hours so you can put off the clean-up for a while. A good water flush will remove most of it until you can do a floss/pickout).
      We are the children’s guardians until they turn 18. We are accountable.
      They need to learn discipline … we have to teach it!
      It’s a universal principle .. no getting around it.
      It’s tough love all the way to Heaven :-)

      P.S I’m human so when I feel like a lolly or chocolate I have a nice piece of dry fruit instead :-)
      At the moment I have some organic dried apricots that are to die for.
      Boredom is a human trait so I rotate the dried fruit as much as possible.

      1. As a dental hygienist, may I please offer that the main need for flossing is *not*, not, food particle removal?The familiar film that forms on teeth, that gets us brushing, is the reason we need to “brush in between” especially under the edge of the ggym line. For that we need a super-slender toothbrush, and that’s what floss is good for. Food specks out, sure, and the floss can slide by them, so fine, use an additional thing if you need it. Just don’t expect any plastic pick to do the brushing of the walls of the teeth where they meet. Hope this helps.

        1. Thanks KIm,

          Looks like I need to brush up on my Dental Hygeine.

          Humble apologies.
          I miss-spelt, it should have been Piksters.
          I thought they were American but now I see they are Aussie. They are like a mini-bottlebrush that they claim brushes into any uneven gaps between the teeth and also along the gum-line. I like them but I can only use the very smallest size.
          http://www.piksters.com/

          What did you think of the latest publicity around some research that claims flossing is of no benefit?
          .

          1. Hi Rada, I wish you the best with the ol’ flossing habit. I was teaching it for a good six months before I started getting reliable with the frequency, and to this day about twice a week I flop into bed saying ‘Idonwanna!!’
            It’s extremely easy to generate research showing that floss is worthless or that Brand X is better. The simple reasons are 1) that if you ask people point-blank whether they floss, a high percentageddon’t, or floss infrequently. 2) that nearly all ppl who pick up floss and try to use it are totally ineffective with it. It takes learning a better way. God bless you and all the struggling flossers out there.

    1. Yes, portion control is so important!

      one ounce of raisins (about 50) GL: 13; fructose 8.3 grams / one medjool date GL: 9; fructose 7.7 gs / 2/3 cup wild blueberres GL 4; fructose 3.4 gs (All data from nutritiondata.com)

    2. Hi TR M,

      Combining with other foods can moderate the Glycemic index e.g. fats?

      Maybe the person who invented the fruit and nut mix knew what they were doing?

  6. FYI. In the USA, there is a difference between golden raisins and black raisins. Both come from the same grape (Thompson seedless). Golden raisins are treated with sulfur dioxide (preservative) and black raisins are just sun dried. Golden raisins have more phytonutrients but could create problems to people with asthma (SO2).

    1. Thank you for pointing that out, Panchito. I did a little research to confirm that golden but not black raisins are indeed sprayed with sulfur dioxide https://www.ncbi.nlm.nih.gov/pubmed/7426352 which could indeed affect asthmatics. Fortunately golden raisins are consumed much less frequently than black (Golden raisins account for 4 to 6 percent of the total raisin crop according to the Agricultural Marketing Resource Center)

    2. Hi Panchito,

      Glad you mentioned the Suphur Dioxide. I have had some minor negative reactions to some dried fruit e.g. stomach upset/reflux.

      If dried fruit isn’t labelled ‘Sulfur Dioxide Free’ then it probably isn’t.

      I think we are just starting to scratch the surface on the critical role Leaky Gut plays in the etiology of metabolic syndrome, how prevalent undetected LG is in our communities and the possible role that pesticides and food-additives play in triggering LG. IMO we will never get to the bottom of ‘identifying all food additives and all possible effects’.
      On balance it is easier to just avoid them on suspicion.

  7. I cannot believe people are anguishing over whether or not to eat raisons. Is this what happens if you cut out whole food groups? Dried fruit is best used to add micronutrients to an existing dish rather than being consumed on their own when you will inevitably overeat them (e.g. add them to a curry). Eat three (or better still, two) meals a day and do not snack. Then you will not have the what to snack issue. You won’t starve and it gives your digestive system a break and is a much better approach if you have weight issues.

    1. Gillian,

      Ray Peat claims ‘sugar’ is a health food (when it is oxidised to provide energy the by-product is CO2 and CO2 is actually cell protective)?
      There is also the theory that the Fructose (component of sucrose or fruit) bypasses the insulin response …. depending on which camp you are in that is considered either ‘good’ or ‘bad’ for your health?
      I’m still thinking and reading on that one…. my gut feeling is that grains come with more baggage than sugar … it’s the amount of sugar we eat, and the lack of fibre to go with it, that does the damage.
      Starch and ‘sugar’ are different animals altogether (refer to peat).
      All sugar ain’t sugar …… we have to specify the type (mono, di, complex, Glucose, Galactose et.c)
      I’m using the USDA nutrients reference database to filter food by starch content/sugar type as necessary…. it’s surprising what the starch/sugar profile of some foods looks like. Even some veges contain Fructose or Sucrose.

      At the moment I am ‘off the sugar’ (Dr’s orders re Leaky Gut) so I don’t have to worry bout all of that.
      In addition I took myself off all the grains and fibreless sources of sugar.
      I also cycle through more and less intensive elimination type diets so I am just about to start a week with zero fruit (dry or fresh), zero honey and zero coconut water ….all my fav treats :-(

      All diets are difficult …. more so if undertaken for weight loss.
      Monotone diets are harder to keep to than dynamic diets hence my swap out of lollies for dried fruit.
      My number one dietary rule is never go hungry (my derived axiom is EAT SOMETHING GOOD BEFORE OR ELSE YOU WILL DEFINITELY EAT SOMETHING BAD) so I don’t follow a ‘no snack’ policy.
      As soon as I get hungry I eat. Its what I eat and how much that counts.
      I empathise with people who have weight issues.
      For some it is nigh on impossible to diet.
      The reason is psycho-spiritual … in lay terms they don’t have the chops for it.
      The fundamental reason is they aren’t trumps in WILL POWER.
      Willpower develops when it is used, just like muscles, but some people are just born with sublimated will power.
      I have seen so many like that, even in my own family.
      I just don’t know how to help them and what they can do.
      I can only suggest two things:

      – they generally are brought undone because they like company and they eat to much to socialise and fit in with others. Probably there on ly hope is if they have a partner who has willpower and good eating habits who can provide leadership b example. My daughter would like to do it but cant because her new man lacks will power too (they are happy together tho …just wont live long).

      – the only other thing they can do is to turn it upside down. Instead of continually trying to avoid food go the other and get stuck into good food … just do that first then have a donut, coffee and a piece of chocolate later.
      In short a tummy full of hi fiber vege salad will dampen the ill effects of the chocolate bar.
      However chocolate without extra additives is better than chocolate with and the hard part is they must stop after 1 chocolate bar. Good luck with the stopping part. Even I fall off my bike sometimes and I am almost pure will power! If you fall off your bike get straight back on. No excuses!

    2. Re weight loss diets.

      What I tired to say about them is that a lot of them are basically starvation diets or involve periods of near starvation. Starvation diets are physically and psychologically harmful and if repeated eventually send some people into a dietary ‘death spiral’.

      IMO the only hope is to turn that around by eating sufficient and obtaining all of the needed nutrients as the first priority. Stopping all ice-cream and chocolate should not be the objective and cutting carbs should not be the first priority. I think that a lot of our hunger drive is subliminal and coming from deficiencies in micronutrients et. c
      Of course I do understand that once people get into the dieatary death spiral physical changes occur in the body that are difficult, or even impossible, to reverse. At that point only health specialists can help, if anyone can.
      I assume that support programs. similar to AA for drinkers, would also virtually be essential for many chronic dieters.
      I know how good the AA program is and how seamlessly it translates to other addictions and even the every day lives of ordinary people.

  8. Thanks for this informative post, it covers all benefits of resins. I was looking for same article on internet and I came to your site, worth reading this information. As you have given us a right choice for our snacks.

  9. This would be a concern if true. Please post a link from the USDA or other testing agency showing the significant pesticide residue that you’re referring to. We’d all like to see this data.

    Dr. Ben

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