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<keyword id="60371" type="General" weightage="100" keywordseo="raisins" source="Orion">Raisins</keyword>, those small, wrinkled wonders, have been delighting human taste buds for centuries. These natural treats are often associated with a burst of sweetness and a hint of nostalgia. But there's more to raisins than just their delectable taste; they pack a punch of nutrition and health benefits that make them a versatile addition to both savory and sweet dishes. In this article, we delve into the world of raisins, exploring their origins, nutritional value, health benefits, culinary uses, various types, purchasing and storage tips, as well as important precautions and potential side effects.<br /><br /><cmsannotation type="cmsannotation" annotationid="What are Raisins?" comment="subhead" text="What are Raisins?"><span data-til="noop">What are Raisins?</span></cmsannotation><br />Raisins are dried grapes that are sun-dried or dehydrated to remove the water content, leaving behind concentrated natural sugars. They come in various colors, including golden, black, and brown, each with its unique flavor profile and culinary applications. Raisins have been a staple in many cultures around the world and have a long history of consumption, dating back to ancient times.<br /><br /><cmsannotation type="cmsannotation" annotationid="Nutritional Value" comment="subhead" text="Nutritional Value"><span data-til="noop">Nutritional Value</span></cmsannotation><br />Despite their small size, raisins are power-packed with essential nutrients. They are a great source of natural sugars, dietary fiber, vitamins, and minerals. A typical serving of raisins (about 1/4 cup) contains around 130 calories, 1.5 grams of fiber, and provides a significant amount of potassium, iron, and B vitamins. Their natural sugars, predominantly fructose and glucose, provide a quick energy boost, making them a favorite among athletes and individuals seeking a natural energy source.<br /><br /><cmsannotation type="cmsannotation" annotationid="Health Benefits" comment="subhead" text="Health Benefits"><span data-til="noop">Health Benefits</span></cmsannotation><br /><strong>Digestive Health</strong>: Raisins are rich in dietary fiber, which supports healthy digestion by promoting regular bowel movements and preventing constipation.<br /><strong>Heart Health</strong>: The potassium content in raisins helps regulate blood pressure, while antioxidants like flavonoids and phenolic acids contribute to cardiovascular health by reducing inflammation and oxidative stress.<br /><strong>Bone Health</strong>: Calcium and boron present in raisins contribute to maintaining strong bones and preventing conditions like osteoporosis.<br /><strong>Iron Boost</strong>: Raisins are an excellent source of iron, making them beneficial for individuals with iron-deficiency anemia.<br /><strong>Antioxidant Power</strong>: Raisins contain various antioxidants that help combat oxidative damage, reducing the risk of chronic diseases like cancer.<br /><br /><cmsannotation type="cmsannotation" annotationid="Culinary Uses" comment="subhead" text="Culinary Uses"><span data-til="noop">Culinary Uses</span></cmsannotation><br />Raisins' natural sweetness makes them a versatile ingredient in both sweet and savory dishes. They are commonly used in baking, adding a chewy texture and sweet flavor to bread, cookies, and muffins. Raisins also feature in traditional dishes like pilafs and rice dishes, providing a unique blend of sweet and savory flavors.<br /><br /><cmsannotation type="cmsannotation" annotationid="Types of Raisins" comment="subhead" text="Types of Raisins"><span data-til="noop">Types of Raisins</span></cmsannotation><br />There are several types of raisins available, each with its distinct characteristics:<br /><strong>Thompson Seedless</strong>: Small and golden in color, these are the most common <keyword id="18417979" type="General" weightage="20" keywordseo="type-of-raisins" source="Orion">type of raisins</keyword>.<br /><strong>Sultanas</strong>: Lighter and sweeter than other raisin types, sultanas are often used in baking and salads.<br /><strong>Currants</strong>: These are tiny, dark raisins, often used in baked goods and Mediterranean dishes.<br /><strong>Flame Seedles</strong>s: Larger and darker than Thompson seedless raisins, these have a slightly tangy flavor.<br /><br /><cmsannotation type="cmsannotation" annotationid="How to Buy and Store Raisins" comment="subhead" text="How to Buy and Store Raisins"><span data-til="noop">How to Buy and Store Raisins</span></cmsannotation><br />When purchasing raisins, look for plump and unbroken pieces. Avoid packages with excess moisture, as this can lead to mold growth. Store raisins in an airtight container in a cool, dark place to prevent them from drying out or becoming too sticky. If refrigerated, they can retain their quality for a longer period.<br /><br /><cmsannotation type="cmsannotation" annotationid="Precautions and Potential Side Effects" comment="subhead" text="Precautions and Potential Side Effects"><span data-til="noop">Precautions and Potential Side Effects</span></cmsannotation><br />While raisins offer numerous health benefits, moderation is key due to their concentrated sugar content. Overconsumption can contribute to weight gain and blood sugar spikes. Additionally, some individuals might experience digestive discomfort when consuming large quantities of raisins, so it's advisable to start with smaller portions.<br /><br /><cmsannotation type="cmsannotation" annotationid="Frequently Asked Questions" comment="subhead" text="Frequently Asked Questions"><span data-til="noop">Frequently Asked Questions</span></cmsannotation><br /><strong>1. Can raisins help with weight loss?</strong><br />Raisins are calorie-dense due to their natural sugars, so while they provide nutrients, moderation is essential for weight management.<br /><br /><strong>2. Are raisins suitable for diabetics?</strong><br />Raisins have a high glycemic index, so people with diabetes should consume them in controlled portions and monitor their blood sugar levels.<br /><br /><strong>3. Do raisins have any antioxidants?</strong><br />Yes, raisins contain antioxidants like flavonoids and phenolic acids that help combat oxidative stress and inflammation.<br /><br /><strong>4. Can I use raisins in savory dishes?</strong><br />Absolutely! Raisins' sweet and savory versatility makes them a great addition to salads, rice dishes, and meat stews.<br /><br /><strong>5. Are there any alternatives to raisins?</strong><br />Yes, dried cranberries, currants, and chopped dates can be used as alternatives to raisins in various recipes.<br /><br />Raisins are a delightful, nutrient-rich addition to any diet. From their historical significance to their culinary diversity and health benefits, these naturally dried grapes continue to earn their place as a beloved and cherished snack. As with any food, moderation is key, and incorporating raisins into a balanced diet can undoubtedly contribute to a healthier lifestyle.<br /><br />Note: The article is based on content generated by AI models like Bard and Chatgpt.<br /><br /><h3>SEE ALSO</h3><a href="https://www.businessinsider.in/science/health/food/hing-or-asafoetida-check-out-nutritional-value-benefits-and-uses-of-hing/articleshow/102719812.cms" data-type="tilCustomLink">Hing (Asafoetida): Aromatic resin with culinary and medicinal charms</a><br />

Raisins: A sweetener, snack, and superfood all rolled into one

<ul class="summary-list"><li>Pumpkin seeds are one of the richest magnesium sources with almost 50% of the daily recommended value. </li><li>Other foods high in magnesium include fatty fish, nuts, and legumes. </li><li>Adult men should consume 410 mg of magnesium while women should aim for 315 mg. </li></ul><p>Magnesium is a mineral that regulates blood sugar, blood pressure, and nerve function. Although magnesium is an essential nutrient, less than half <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="_blank" rel="noopener">of Americans</a> don't consume enough in their diets. </p><p>That's because the American-diet usually lacks magnesium-rich foods, like leafy greens, seeds, and beans, says <a href="https://www.integrativenutrition.com/blog/author/sheri-vettel" target="_blank" rel="noopener">Sheri Vettel</a>, a registered dietitian <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword>ist (RDN) with the Institute for Integrative Nutrition.</p><p>Incorporating more magnesium-rich foods into your <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword> can prevent a deficiency. Here is what you need to know about how much magnesium you need and which foods contain the most.</p><h2>How much magnesium do you need? </h2><p>The <a href="https://ods.od.nih.gov/pdf/factsheets/Magnesium-Consumer.pdf" target="_blank" rel="noopener">daily magnesium requirement</a> for most healthy adults is between 310 milligrams (mg) and 420 mg, but this varies <a href="https://ods.od.nih.gov/pdf/factsheets/Magnesium-Consumer.pdf" target="_blank" rel="noopener">based on your sex and age</a>:</p><table style="height: 210px; width: 100%; border-collapse: collapse; border-style: double;" border="1"><tbody><tr style="height: 21px;"><td style="width: 50%; height: 21px; text-align: center;"><strong>Age </strong></td><td style="width: 50%; height: 21px; text-align: center;"><strong>Recommended daily magnesium intake</strong></td></tr><tr><td style="text-align: center; width: 50%;"><p>0 to 6 months</p></td><td style="text-align: center; width: 50%;"><p>30 mg</p></td></tr><tr><td style="text-align: center; width: 50%;"><p>7 to 12 months</p></td><td style="text-align: center; width: 50%;"><p>75 mg</p></td></tr><tr><td style="text-align: center; width: 50%;"><p>1 to 3 years</p></td><td style="text-align: center; width: 50%;"><p>80 mg</p></td></tr><tr><td style="text-align: center; width: 50%;"><p>4 to 8 years</p></td><td style="text-align: center; width: 50%;"><p>130 mg</p></td></tr><tr><td style="text-align: center; width: 50%;"><p>9 to 13 years</p></td><td style="text-align: center; width: 50%;"><p>240 mg</p></td></tr><tr><td style="text-align: center; width: 50%;"><p>Boys 14 to 18 years</p></td><td style="text-align: center; width: 50%;"><p>410 mg</p></td></tr><tr><td style="text-align: center; width: 50%;"><p>Girls 14 to 18 years</p></td><td style="text-align: center; width: 50%;"><p>360 mg</p></td></tr><tr><td style="text-align: center; width: 50%;"><p>Adult men</p></td><td style="text-align: center; width: 50%;"><p>400 to 420 mg</p></td></tr><tr><td style="text-align: center; width: 50%;"><p>Adult women </p></td><td style="text-align: center; width: 50%;"><p>310 to 320 mg </p></td></tr></tbody></table><p>Consuming magnesium through your diet is better than relying on supplements, says <a href="https://www.linkedin.com/in/ronaldkristiansollid/" target="_blank" rel="noopener">Kris Sollid</a>, RD, senior director of Nutrition Communications at the <a href="https://foodinsight.org/" target="_blank" rel="noopener">International Food Information Council (IFIC)</a>. That's because magnesium-rich foods provide other nutrients many lack like dietary <a href="http://insider.com/fiber-benefits" target="_blank" rel="noopener">fiber</a> and <a href="http://insider.com/calcium-deficiency" target="_blank" rel="noopener">calcium</a>. However, if you are not able to get enough magnesium from food, a supplement can help. Speak with your doctor for proper dosage.</p><p>Here's a breakdown of foods high in magnesium. </p><h2>1. Pumpkin Seeds </h2><div type="image" title="GettyImages 961109570" height="873" width="1747" msid="81579300" hostid="261"></div> <p>One of the best sources of magnesium is pumpkin seeds. One <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">cup contains 168 mg of magnesium</a>, which is about 40% of the recommended daily intake for men and 52% for women. </p><p>Pumpkin seeds also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/">contain</a> <a href="http://insider.com/omega-3-benefits" target="_blank" rel="noopener">omega-3 fatty acids</a>, which can improve cardiovascular <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> and lower inflammation.</p><p>Some ways to add pumpkin seeds to your diet include:</p><ul><li>Roasting and eating as a snack</li><li>Sprinkling on salads or soup</li><li>Combining them with dried raisins or cranberries and chocolate chips to make your own trail mix </li></ul><h2>2. Spinach</h2><h2><div type="image" title="spinach magnesium" height="1060" width="2121" msid="81579302" hostid="261"></div></h2><p>Leafy greens like <a href="https://www.insider.com/spinach-benefits" target="_blank" rel="noopener">spinach</a>, kale, and collard greens are also high in magnesium. One cup of spinach contains <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">163 mg of magnesium</a>, which is about 38% of the recommended daily intake for men and 50% for women.</p><p>Leafy greens also <a href="https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/how-to-get-your-kids-to-eat-dark-leafy-greens#:~:text=The%20family%20of%20dark%20green,%2C%20calcium%2C%20iron%20and%20potassium." target="_blank" rel="noopener">contain</a> <a href="https://insider.com/what-is-vitamin-k-good-for" target="_blank" rel="noopener">vitamins K</a>, <a href="https://insider.com/folate-vs-folic-acid" target="_blank" rel="noopener">folate</a>, and <a href="https://insider.com/iron-deficiency" target="_blank" rel="noopener">iron</a>, which are important for bone health. </p><p>Some ways to incorporate spinach into your diet include:</p><ul><li>Adding it to a salad or brothy soup</li><li>Blending it up in a smoothie with frozen fruit, <a href="http://insider.com/is-milk-bad-for-you" target="_blank" rel="noopener">milk</a>, and/or juice</li><li>Adding it to scrambled eggs or an omelet </li></ul><h2>3. Nuts </h2><div type="image" title="walnuts in skillet" height="1512" width="3024" msid="81579304" hostid="261"></div><p>Nuts are another great source of magnesium. They also contain fiber and healthy <a href="http://insider.com/saturated-vs-unsaturated-fat" target="_blank" rel="noopener">unsaturated fats</a>, which can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/" target="_blank" rel="noopener">reduce the risk of heart disease</a>. </p><p>The nuts with the most magnesium <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">include</a>:</p><ul><li>Cashews, which contain 89 mg of magnesium per ¼ cup </li><li>Peanuts, which contain 90 mg of magnesium per ¼  cup </li><li>Walnuts, which contain 63 mg per ¼ cup </li><li>Hazelnuts, which contain 47 mg per ¼ cup </li></ul><p>Some ways to add nuts to your diet include:</p><ul><li>Sprinkling almonds on yogurt or peanuts on frozen yogurt for a treat </li><li>Adding walnuts or cashews to a salad</li><li>Bringing a small package of nuts with you to snack on when you leave the house </li></ul><h2>4. Legumes </h2><div type="image" title="edamame" height="1060" width="2121" msid="81579305" hostid="261"></div><p>Legumes are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608274/" target="_blank" rel="noopener">seeds</a> and include foods like beans and lentils. These foods are not only a great source of magnesium, but also high in <a href="http://insider.com/how-much-protein-do-i-need" target="_blank" rel="noopener">protein</a> and fiber and low in fat. Legumes with the most magnesium <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">include</a>:</p><ul><li>Black beans, which contain 120 mg of magnesium per cup - about 28% of the recommended daily intake for men and 38% for women.</li><li>Edamame, which contains 99 mg of magnesium per cup - about 25% of the recommended daily intake for men and 30% for women.</li><li>Kidney beans, which contain 89 mg of magnesium per cup - about 21% of the recommended daily intake for men and 28% for women. </li></ul><p>Because they are also high in fiber, legumes can help you <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" rel="noopener">feel fuller longer, which can assist in weight loss.</a> </p><p>Some ways to incorporate legumes into your diet include:</p><ul><li>Puree beans to make dips and spreads</li><li>Add beans or lentils to soups </li><li>Add black beans to salads or rice</li></ul><h2>5. Fatty fish</h2><h2><div type="image" title="salmon" height="1060" width="2121" msid="81579306" hostid="261"></div></h2><p>Not only are fatty fish an easy way to add magnesium to your diet, but they are also high in omega-3 fatty acids. In fact, the American Heart Association <a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids" target="_blank" rel="noopener">recommends</a> eating fatty fish at least twice a week to reduce your risk of heart disease and stroke. </p><p> Examples of fatty fish high in magnesium <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">include</a>:</p><ul><li>Salmon, which contains 81 mg of magnesium per three ounces - about 19% of the recommended daily intake for men and 25% for women.</li><li>Halibut, which contains 28 mg of magnesium per three ounces - about 7% of the recommended daily intake for men and 9% for women. </li><li>Mackerel, which contains 27 mg of magnesium per three ounces - about 6% of the recommended daily intake for men and 8% for women.</li></ul><p>Here are some ways to incorporate fatty fish into your diet:</p><ul><li>Make fish tacos with halibut</li><li>Add grilled salmon to a salad or smoked salmon to a morning bagel</li><li>Sub mackerel for chicken in a chicken salad sandwich </li></ul><h2>6. Cereal </h2><div type="image" title="Cereal" height="1060" width="2121" msid="81579307" hostid="261"></div><p>Breakfast cereals are often fortified with magnesium. Fortification is when food companies add nutrients not naturally found in a product during processing. Breakfast cereals with the most magnesium <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">include</a>:</p><ul><li>Oat Bran Flakes, which contain 72 mg of magnesium per cup - about 17% of the recommended daily intake for men and 23% for women.</li><li>Raisin Bran, which contains 63 mg of magnesium per 1.25 cups - about 15% of the recommended daily intake for men and 20% for women.</li><li>Cheerios, which contain 32 mg of magnesium per cup - about 8% of the recommended daily intake for men and 10% for women.</li></ul><p>Be sure to look for cereals with no added sugar that are also high in fiber.</p><h2>7. Bananas</h2><div type="image" title="GettyImages 1144407389" height="1060" width="2120" msid="81579308" hostid="261"></div><p>Bananas are another great source of magnesium, <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">containing 61 mg of magnesium per fruit</a>, which is about 15% of the recommended daily value for men and 19% for women. Bananas also contain potassium and <a href="https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/" target="_blank" rel="noopener">vitamin B6</a>, which help <a href="https://www.insider.com/vitamin-b6-benefits#:~:text=Vitamin%20B6%20is%20a%20key,sources%20like%20oats%20and%20spinach." target="_blank" rel="noopener">boost the immune system</a>.</p><p>Ways to incorporate bananas into your diet include:</p><ul><li>Add sliced banana and peanut butter to cooked oatmeal </li><li>Top peanut butter toast with sliced banana</li><li>Eat a sliced banana topped with a drizzle of honey and cinnamon </li></ul><h2>Insider's takeaway </h2><p>Magnesium is an essential nutrient that helps regulate blood sugar levels, blood pressure, muscle, and nerve function. Foods high in magnesium include pumpkin seeds, beans, and dark, leafy greens, like spinach. While how much magnesium you need a day depends on your sex and age, the average adult needs between 310 milligrams (mg) and 420 mg. </p><a data-type="5f89b8ecacfefb5e5c47b745">How to recognize the symptoms of magnesium deficiency and effectively treat it</a><a data-type="5e6e38b3235c183aa5529173">Magnesium benefits: Why it's great for bone, muscle, and brain health</a><a data-type="5fa57ba0f348c348de5d8872">5 health benefits of spinach and how it can help your heart, eyes, and brain</a><a data-type="5fa56f995146726b28367f13">5 benefits of pumpkin seeds: How the healthy snack may regulate blood sugar levels and help you get better sleep</a>

7 of the best sources of magnesium and easy, delicious tips for adding them to your diet

<p><span><a href="http://www.businessinsider.com/insiderpicks"><em>Insider Picks</em></a></span><em> writes about products and services to help you navigate when shopping online. Insider, Inc. receives a commission from our affiliate partners when you buy through our links, but our reporting and recommendations are always independent and objective.</em></p><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><a href="https://amzn.to/2XXI4Zj" target="_blank" rel="noopener"></a><p class="source"><span>Rind Snacks</span></p></div><p></p></div></div></p><ul class="summary-list"><li>A new food company called <a href="https://amzn.to/2XXI4Zj" target="_blank" rel="noopener">Rind Snacks</a> is discouraging food and nutrient waste by making dried fruit snacks out of rind. </li><li>Its <a href="https://amzn.to/2XXI4Zj" target="_blank" rel="noopener">non GMO-certified variety blends</a> ($34.99/six pack) include dried kiwi, pineapple, apple, orange, peach, and persimmon rinds that contain no added sugar or sulfites. </li><li>They're a little tougher to chew but that doesn't change the fact that they're delicious. They're also very nutritious, with more fiber and vitamins than the fruit itself.</li></ul><p>I like dried fruit. Whenever my brain calls for the sweet release of sugar and I want a healthier alternative (when in small quantities) to candy, I usually go for dried mango and apricot. I'll dabble in apples and raisins from time to time, maybe sour cherries for a tart kick. Never before, however, have I considered eating the dried rinds of a fruit. </p><p>Inspired by the founder's great grandmother's penchant for juicing fruits and veggies whole and never letting anything go to waste, a company called <a href="https://amzn.to/2XXI4Zj" target="_blank" rel="noopener">Rind Snacks</a> is opening snackers' eyes to the untapped possibilities of fruit by packaging up the dried rinds of kiwi, pineapple, and more - and I've become a complete convert. </p><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><a href="https://amzn.to/2Vrqtvl" target="_blank" rel="noopener"></a><p class="source"><span>Rind Snacks</span></p></div><p></p></div></div></p><p><a href="https://amzn.to/2XXI4Zj" target="_blank" rel="noopener">Rind Snacks</a> takes advantage of the part of the fruit you'd normally throw out, which is incidentally also where a lot of the nutritional benefits lie. According to founder Matt Weiss, "Fruit rinds are a nutritional powerhouse, packed with more fiber and vitamins to fill you up and give you that extra boost."</p><p>Citrus peels, for example, contain twice the amount of vitamins A and C as citrus flesh alone, and apple skins are high in pectin, which can help to lower cholesterol levels and maintain blood sugar. </p><p>The company sources its fruit from small family farms in California's Central Valley. After being triple-washed and sliced, they're either sun-dried or dehydrated using a proprietary method that gives the final product the perfect amount of chewiness and flavor. There is no added sugar or sulfites, and organic fruit is used whenever possible. </p><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><a href="https://amzn.to/2DHH2ZQ" target="_blank" rel="noopener"></a><p class="source"><span>Rind Snacks</span></p></div><p></p></div></div></p><p>They come in two variety blends, <a href="https://amzn.to/2DEjntf" target="_blank" rel="noopener">Orchard</a> (peaches, apples, persimmons) and <a href="https://amzn.to/2GPvq7U" target="_blank" rel="noopener">Tropical</a> (kiwi, pineapple, orange). The <a href="https://amzn.to/2J1VbEE" target="_blank" rel="noopener">Kiwi</a>, my personal favorite, is also available as its own flavor pack. </p><p>Probably the biggest obstacle to enjoying these snacks is the awareness that you're eating a rind. Once you've removed yourself from your preconceptions about the taste and texture of a fruit rind, you'll realize the snacks are really delicious and fun to eat. They're not overly sweet (the kiwi is quite tart, which is why I love it) and they're a little tougher to chew through, but overall they're just as good as traditional dried fruit. </p><p>They're not too bad for you either, with each 1.5 oz serving containing 120 to 140 calories. Depending on which pack you get, each serving contains 18% to 25% of your daily value of fiber and each serving of the Tropical pack delivers an impressive 35% of your daily vitamin C. The only ingredient is the actual fruit, and while that means there is still a good amount of sugar, it is at least natural sugar. Because they tasted so great, I had to portion out the snacks so I wouldn't eat the entire bag in one sitting and ruin all its health benefits. </p><p>Right now Rind Snacks are <a href="https://amzn.to/2XXI4Zj" target="_blank" rel="noopener">available on Amazon</a>, where it was the best-selling new fruit snack release in 2018, for $34.99/six-pack. Insider Picks readers can get 15% off their order with code "<strong>BIZINSIDER15</strong>," which reminds me, I'm off to re-order some for myself right now. </p><h3><a href="https://amzn.to/2XXI4Zj" target="_blank" rel="noopener">Use code "BIZINSIDER15" to receive 15% off your order of Rind Snacks at Amazon</a></h3><p class="tagline"><p style="font-size: 14px;"><a href="http://e.businessinsider.com/join/ci/insider-picks">Subscribe to our newsletter.</a><br><br>Find all the best offers at our <a href="https://coupons.businessinsider.com/">Coupons page</a>.<br><br>Disclosure: This post is brought to you by the <a href="http://www.businessinsider.com/insiderpicks">Insider Picks</a> team. We highlight products and services you might find interesting. If you buy them, we get a small share of the revenue from the sale from our commerce partners. We frequently receive products free of charge from manufacturers to test. This does not drive our decision as to whether or not a product is featured or recommended. We operate independently from our advertising sales team. We welcome your feedback. Email us at insiderpicks@businessinsider.com.</br></br></br></br></p></p>

I can't stop eating these dried snacks made from fruit skins, which contain more vitamins, fiber, and antioxidants than plain dried fruit

10 <keyword id="18652080" type="General" weightage="100" keywordseo="healthy-Indian-sweet-dishes" source="Orion">healthy Indian sweet dishes</keyword> you can easily make at home<br /><br />Indian cuisine is known for its rich and diverse flavors, and one of its most celebrated aspects is its wide array of <keyword id="36610" type="General" weightage="20" keywordseo="sweet-dishes" source="Orion">sweet dishes</keyword>. From festivals to special occasions, these sweets are an integral part of Indian culture and tradition. The good news is that you don't have to be a master chef to whip up these delightful treats in your own kitchen. Here are 10 simple and delicious Indian sweet dishes you can prepare at home:<br /><br /><cmsannotation type="cmsannotation" annotationid="Fruit Chaat" comment="subhead" text="Fruit Chaat"><span data-til="noop">Fruit Chaat</span></cmsannotation><br />Fruit Chaat is a refreshing and healthy sweet snack. Simply chop up your favorite fruits like apples, bananas, grapes, and pomegranates, and toss them together. Add a pinch of black salt, chaat masala, and a drizzle of honey for a burst of flavors. It's quick, easy, and a perfect choice for a guilt-free dessert.<br /><br /><cmsannotation type="cmsannotation" annotationid="Moong Dal Halwa" comment="subhead" text="Moong Dal Halwa"><span data-til="noop"><keyword id="763289" type="General" weightage="20" keywordseo="Moong-Dal-Halwa" source="Orion">Moong Dal Halwa</keyword></span></cmsannotation><br />Moong Dal Halwa is a luscious and aromatic dessert made from Moong dal. Roast the lentils, grind them into a fine paste, and then cook them with ghee, sugar, and a dash of cardamom. This sweet delight is rich and indulgent, perfect for celebrations.<br /><br /><cmsannotation type="cmsannotation" annotationid="Sooji Halwa" comment="subhead" text="Sooji Halwa"><span data-til="noop"><keyword id="5929340" type="General" weightage="20" keywordseo="Sooji-Halwa" source="Orion">Sooji Halwa</keyword></span></cmsannotation><br />Sooji Halwa, also known as Semolina Halwa, is a popular Indian dessert made from semolina, ghee, sugar, and water. It's quick to prepare and has a comforting, homely flavor. Garnish it with nuts and raisins for that extra crunch.<br /><br /><cmsannotation type="cmsannotation" annotationid="Coconut Barfi" comment="subhead" text="Coconut Barfi"><span data-til="noop">Coconut Barfi</span></cmsannotation><br />Coconut Barfi is a sweet delicacy made with grated coconut and condensed milk. Mix them together, cook until it thickens, and then cut it into squares or diamonds. The delightful coconut flavor and sweetness make it an all-time favorite.<br /><br /><cmsannotation type="cmsannotation" annotationid="Carrot Halwa" comment="subhead" text="Carrot Halwa"><span data-til="noop">Carrot Halwa</span></cmsannotation><br />Carrot Halwa, or Gajar Ka Halwa, is a delightful dessert prepared by cooking grated carrots with milk, sugar, and a touch of cardamom. It's a vibrant and flavorful dessert that's enjoyed all year round.<br /><br /><cmsannotation type="cmsannotation" annotationid="Til Ladoo" comment="subhead" text="Til Ladoo"><span data-til="noop">Til Ladoo</span></cmsannotation><br />Til Ladoo is a sweet treat made from roasted sesame seeds and jaggery. These small, round balls are rich in nutrients and provide an earthy, nutty flavor. They are especially popular during the festival of Makar Sankranti.<br /><br /><cmsannotation type="cmsannotation" annotationid="Seviyan Kheer" comment="subhead" text="Seviyan Kheer"><span data-til="noop">Seviyan Kheer</span></cmsannotation><br />Seviyan Kheer is a sweet vermicelli pudding cooked in milk and sugar, infused with cardamom and garnished with dry fruits. It's a quick dessert that's perfect for satisfying your sweet tooth.<br /><br /><cmsannotation type="cmsannotation" annotationid="Rice Kheer" comment="subhead" text="Rice Kheer"><span data-til="noop"><keyword id="4028114" type="General" weightage="20" keywordseo="Rice-Kheer" source="Orion">Rice Kheer</keyword></span></cmsannotation><br />Rice Kheer, also known as Rice Pudding, is a creamy dessert made from rice, milk, sugar, and aromatic spices like cardamom. It's a beloved sweet dish enjoyed during special occasions and family gatherings.<br /><br /><cmsannotation type="cmsannotation" annotationid="Lauki Kheer" comment="subhead" text="Lauki Kheer"><span data-til="noop">Lauki Kheer</span></cmsannotation><br />Lauki Kheer is a unique sweet made from bottle gourd (lauki), milk, and sugar. This dessert has a light and refreshing flavor, making it a perfect choice for those looking for a healthier sweet option.<br /><br />These 10 Indian sweet dishes are not only delicious but also easy to prepare at home. Whether you're celebrating a festival or just craving a sweet treat, these recipes will allow you to savor the authentic flavors of Indian sweets right in your own kitchen. So, put on your chef's hat and start cooking up these delightful desserts!<br /><br />Note: The article is based on content generated by AI models like Bard and Chatgpt.<br /> <br />SEE ALSO:<br /><a href="https://www.businessinsider.in/science/health/food/celery-seeds-checkout-its-nutritional-value-health-benefits-and-uses-of-celery-seeds/articleshow/103328997.cms" data-type="tilCustomLink" target="_blank">Celery seeds: Nutritional Value, health benefits, uses and more</a> <br /><a href="https://www.businessinsider.in/science/health/food/webstories/neem-natures-gift-for-beautiful-skin/slidelist/103284305.cms" data-type="tilCustomLink" target="_blank">Neem: Nature's gift to Beautiful</a><br />

10 healthy Indian sweet dishes you can easily make at home

14 healthy gift alternatives to candy and chocolate

12 delicious healthy snacks that can help you lose weight, according to nutritionists

<ul class="summary-list"><li><keyword id="543421" type="PERSON" weightage="60" keywordseo="Peanut-butter">Peanut butter</keyword> is good for your <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> because it contains protein, heart-healthy fats, vitamins, and minerals. </li><li>However, <keyword id="116024" type="PERSON" weightage="60" keywordseo="Peanut">peanut</keyword> butter is high in calories so make sure you don't accidentally eat more than the two-tablespoon serving size. </li><li>Choose a peanut butter that contains only peanuts and salt, and avoid peanut butter high in sugar or hydrogenated oils. </li></ul><p>Peanut butter is high in calories and a good source of plant-based protein, <a href="https://www.insider.com/saturated-vs-unsaturated-fat" target="_blank" rel="noopener">healthy fats,</a> and vitamins and minerals.</p><p>Here are some of the reasons why peanut butter is healthy for you and tips for adding it to your diet.</p><h2>Peanut butter is a good source of plant-based protein</h2><p>Peanut butter can be a good source of protein. Two tablespoons of peanut butter contain 7.2<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100559/nutrients" target="_blank" rel="noopener"> grams (g) of protein</a> or about 14% of the <a href="https://www.insider.com/can-you-eat-too-much-protein" target="_blank" rel="noopener">protein recommendation</a> for most people. Protein is found in <a href="https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/assets/InteractiveNFL_Protein_March2020.pdf" target="_blank" rel="noopener">every cell in the human body</a> and plays an important role in:</p><ul><li><a href="https://www.betterhealth.vic.gov.au/health/healthyliving/protein#:~:text=Proteins%20are%20made%20up%20of,following%20the%20Australian%20Dietary%20Guidelines." target="_blank" rel="noopener">Building and repairing muscles</a></li><li>Promoting bone health</li><li>Producing <a href="https://web.duke.edu/histology/MBS/Videos/Phys/Phys%201.5%20Endo%20Gen%20Concepts/Phys%201.5%20Endo%20Gen%20Concepts%20NOTES.pdf" target="_blank" rel="noopener">hormones</a> such as insulin and glucagon, which <a href="https://www.insider.com/normal-blood-sugar-levels" target="_blank" rel="noopener">control blood sugar levels </a></li><li>Making <a href="https://medlineplus.gov/ency/article/002353.htm#:~:text=Enzymes%20are%20complex%20proteins%20that,example%20of%20enzymes%20at%20work." target="_blank" rel="noopener">enzymes</a> that break down food or help blood clot normally</li><li><a href="https://medlineplus.gov/ency/article/002467.htm#:~:text=Every%20cell%20in%20the%20human,%2C%20teens%2C%20and%20pregnant%20women." target="_blank" rel="noopener">Growth and development</a> from conception to early adulthood </li></ul><h2>Peanut butter is high in healthy fats </h2> <p>Although peanut butter is <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/718824/nutrients" target="_blank" rel="noopener">high in fat</a> with<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100559/nutrients" target="_blank" rel="noopener"> 7.65 g of fat per tablespoon</a> - <a href="https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/assets/InteractiveNFL_TotalFat_March2020.pdf" target="_blank" rel="noopener">almost 10%</a> of the daily recommended value - it contains mostly good fats. About 80% of fat in peanut butter is <a href="https://www.health.harvard.edu/healthy-eating/ask-the-doctor-why-is-peanut-butter-healthy-if-it-has-saturated-fat" target="_blank" rel="noopener">monounsaturated and polyunsaturated fats</a>. </p><p>Eating polyunsaturated fats can help <a href="https://medlineplus.gov/ency/patientinstructions/000747.htm" target="_blank" rel="noopener">lower your LDL, or "bad," cholesterol</a>. </p><p>Peanut butter also contains small amounts of saturated fat, a type of fat often <a href="https://medlineplus.gov/ency/patientinstructions/000838.htm" target="_blank" rel="noopener">found in animal products</a> such as butter and red meat. According to a <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011737.pub3/full#CD011737-sec-0069" target="_blank" rel="noopener">2020 review</a>, reducing your saturated fat intake decreases your risk of cardiovascular disease, such as heart disease or <a href="https://www.insider.com/what-is-a-stroke" target="_blank" rel="noopener">stroke</a>. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2843598/" target="_blank" rel="noopener">A similar review in 2010</a> found replacing saturated fats with polyunsaturated fat - like that in peanut butter - can also reduce your risk of <a href="https://www.insider.com/what-causes-coronary-heart-disease" target="_blank" rel="noopener">coronary heart disease</a>. </p><h2>Peanut butter may manage blood sugar levels </h2><p>Peanut butter can be a great snack choice for people, like those with <a href="http://insider.com/what-is-diabetes" target="_blank" rel="noopener">diabetes</a>, who need to monitor their blood sugar levels. That's because peanut butter is low on the glycemic index (GI), a system that rates how quickly carbohydrate-containing foods can raise blood sugar. And low-GI diets <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006296.pub2/full#CD006296-abs-0003" target="_blank" rel="noopener">have been shown</a> to improve glucose control for people with diabetes. </p><p>However, studies have found that peanut butter isn't just helpful for people with diabetes. It can also improve blood sugar levels in people with <a href="https://www.insider.com/do-i-have-prediabetes" target="_blank" rel="noopener">prediabetes</a> - a precursor to diabetes if preventative steps aren't taken - and healthy adults. </p><p>For example, in a <a href="https://academic.oup.com/cdn/article/4/Supplement_2/1143/5844417" target="_blank" rel="noopener">2020</a> study, people with prediabetes who ate peanut butter as an evening snack saw improved fasting blood glucose levels the following day. </p><p>Additionally, a small <a href="https://pubmed.ncbi.nlm.nih.gov/30395790/#:~:text=Conclusions%3A%20This%20study%20indicates%20that,prevent%20undesirable%20elevations%20in%20BG" target="_blank" rel="noopener">pilot 2018 study</a> in healthy adults found adding two tablespoons of peanut butter to a breakfast high in sugar and carbohydrates led to lower blood sugar increases than compared to eating the same breakfast alone. </p><p>Eating nuts, including peanut butter, may also lower your risk of developing diabetes in the future. A large <a href="https://jamanetwork.com/journals/jama/fullarticle/195554" target="_blank" rel="noopener">2002 study of women</a> found those who ate one ounce of nuts or peanut butter at least five times a week were 27% less likely to develop diabetes over 16 years when compared to peers who rarely or never consumed nuts.</p><h2>Peanut butter may help manage weight </h2><p>While peanut butter is calorically-dense with <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100559/nutrients" target="_blank" rel="noopener">191 calories per two tablespoon</a>s, research indicates it may help people lose or maintain their weight thanks to its ability to keep them <a href="https://academic.oup.com/jn/article/138/9/1741S/4750849?rel=outbound" target="_blank" rel="noopener">fuller for longer</a>. </p><p>A very <a href="https://nutrition.bmj.com/content/bmjnph/2/2/90.full.pdf" target="_blank" rel="noopener">large 2019 study</a> collected data from 100,000 men and women in the United States over three decades found people who increased their nut consumption by just 14 g, or 0.5 ounces a day, gained less weight over time and had a lower risk of becoming <a href="http://insider.com/what-is-considered-obese" target="_blank" rel="noopener">obese</a>. </p><p>Peanut and peanut butter eaters <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4711439/" target="_blank" rel="noopener">also tend to have a lower body mass index (BMI)</a>.</p><p>"Peanut butter is a pretty ideal mix of nutrients: You're going to get protein… [and] a little bit of fiber," says <a href="https://www.linkedin.com/in/sumantohan/" target="_blank" rel="noopener">Sumi Tohan</a>, RD, the associate Director of Nutrition at the American Diabetes Association. "Both protein and fiber delay how quickly your blood sugar rises, but delay digestion, which means you're going to feel fuller for longer."</p><p>Therefore, you are more likely to consume fewer calories throughout the day while still feeling satisfied. </p><h2>Peanut butter may help you build muscle and gain weight </h2> <p>Though peanut butter can help people manage their weight, it's also a great option for those looking to gain weight or build muscle mass. That's because peanut butter is calorically dense and contains about seven grams of protein. </p><p>To gain one pound a week, someone should consume an <a href="https://uccs.edu/healthcircle/sites/healthcircle/files/inline-files/Weight%20Gain.pdf" target="_blank" rel="noopener">extra 500 calories a day</a> from healthy, whole foods - which is about <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100559/nutrients" target="_blank" rel="noopener">five tablespoons</a> of peanut butter. </p><p>Additionally, if you are looking to build muscle mass you should aim for <a href="https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf?sfvrsn=688d8896_2" target="_blank" rel="noopener">0.5 to 0.8 grams of protein per pound of body weight per day</a> of which peanut butter can help. </p><h2>Peanut butter contains many vitamins and minerals</h2><p>Peanut butter can also be a good plant-based source of essential vitamins and minerals, says <a href="https://www.linkedin.com/in/nathaliemat/?originalSubdomain=za" target="_blank" rel="noopener">Nathalie Mat</a>, RD, a spokesperson for the Association of Dietetics of South Africa. </p><p>Two tablespoons of peanut butter contain roughly:</p><ul><li><strong>Potassium: </strong>180.4 milligrams (mg) or almost 4% of the <a href="https://www.fda.gov/food/new-nutrition-facts-label/daily-value-new-nutrition-and-supplement-facts-labels#1" target="_blank" rel="noopener">recommended daily </a>value (DV). Potassium is a mineral <a href="https://ods.od.nih.gov/factsheets/Potassium-Consumer/" target="_blank" rel="noopener">important for proper kidney and heart function</a> </li><li><strong>Iron: </strong>0.56 mg or 3% <a href="https://www.fda.gov/food/new-nutrition-facts-label/daily-value-new-nutrition-and-supplement-facts-labels#1" target="_blank" rel="noopener">(DV)</a>. Iron is a mineral important for <a href="https://ods.od.nih.gov/factsheets/Iron-Consumer/" target="_blank" rel="noopener">growth and development</a>. </li><li><strong>Zinc: </strong>0.8 mg or about 7% DV. Zinc is a nutrient that helps keep our <a href="https://ods.od.nih.gov/factsheets/Zinc-Consumer/" target="_blank" rel="noopener">immune system healthy</a>.</li><li><a href="http://insider.com/folate-vs-folic-acid" target="_blank" rel="noopener"><strong>Folate</strong></a><strong>: </strong>27.6 micrograms or about 7% DV.  Folate is crucial in preventing some types of severe birth defects.</li><li><a href="http://insider.com/what-is-magnesium-good-for" target="_blank" rel="noopener"><strong>Magnesium</strong></a><strong>: </strong>54 mg or almost 13% DV. Magnesium regulates muscle and nerve function as well as blood sugar and blood pressure. </li></ul><h2>Choosing the right peanut butter </h2><p>Not all peanut butter is created equal. Therefore, look for peanut butter that doesn't contain added sugar or partially hydrogenated oils. Partially hydrogenated oils are also a source of <a href="https://www.fda.gov/food/food-additives-petitions/trans-fat" target="_blank" rel="noopener">trans fats</a> that can increase levels of bad cholesterol.</p><p>You should start by looking at the ingredients list, which should only contain <a href="https://safetyservices.ucdavis.edu/units/occupational-health/health-well-being/nutrition/nutrition-corner-blog/aug-2018" target="_blank" rel="noopener">peanuts and some salt</a>, says <a href="https://www.hsph.harvard.edu/vasanti-malik/" target="_blank" rel="noopener">Vasanti Malik</a>, MD, an assistant professor at the University of Toronto.</p><p>According to Malik, it's best to opt for a product where the sugar content is 5% or less of your daily value - which is about 25 grams per day for women and kids and 36 for men. You should also avoid peanut butter with more than <a href="https://cdn1.sph.harvard.edu/wp-content/uploads/sites/84/2012/11/food_fun_and_family.pdf" target="_blank" rel="noopener">300 mg of sodium</a> per serving<a href="https://cdn1.sph.harvard.edu/wp-content/uploads/sites/84/2012/11/food_fun_and_family.pdf">.</a></p><h2>How to add peanut butter to your diet </h2><p>Because the standard serving size for peanut butter is two tablespoons - roughly the size of a golf ball - it can be easy to overindulge, says Tohan. But, portion control is an important factor in managing weight and blood sugar levels.  </p><p>According to Tohan, a good way to moderate your intake of peanut butter is to pair it with low-calorie and high-fiber foods like apples, which will keep you fuller for longer.</p><p>Other healthy ways to include peanut butter in your diet are:</p><ul><li>Adding it to oatmeal or a smoothie</li><li><a href="https://health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips-parents" target="_blank" rel="noopener">Adding</a> it to celery with raisins</li><li>Spreading peanut butter on <a href="https://health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips-parents" target="_blank" rel="noopener">whole-wheat bread, rice cakes, or apple slices</a></li><li><a href="https://www.maine.gov/dhhs/mecdc/population-health/odh/sugar-out-day/docs/TastySnacksforHealthyKids.pdf" target="_blank" rel="noopener">Substituting</a> peanut butter for full cream cheese or butter on toast and bagels</li></ul><p>However, be wary of unhealthy peanut butter-related snacks or meals with high amounts of added sugar and oils. These include: </p><ul><li><a href="https://ukhealthcare.uky.edu/wellness-community/blog/you-can-still-eat-junk-food-be-healthy-uk-providers-explain" target="_blank" rel="noopener">Peanut butter cups</a></li><li>Peanut butter-flavored <a href="https://medlineplus.gov/ency/patientinstructions/000812.htm" target="_blank" rel="noopener">energy bars</a> with high fructose corn syrup, added sugar, and high levels of saturated fat</li><li>Smoothies that include peanut butter as well as <a href="https://www.niddk.nih.gov/health-information/weight-management/helping-your-child-who-is-overweight" target="_blank" rel="noopener">added sugar and ice cream</a></li><li><a href="https://wexnermedical.osu.edu/blog/8-healthy-foods-to-avoid" target="_blank" rel="noopener">Peanut butter branded as "low-fat",</a> which usually means it's high in added sugar </li></ul><h2>Insider's takeaway </h2><p>Incorporating natural peanut butter, or other nut butter, into your diet may help reduce your risk of cardiovascular diseases, diabetes, and obesity. The vitamin and mineral-packed spread can also be an easy way for plant-based eaters to up their intake of protein, iron, and zinc. Still, it's easy to overindulge when it comes to peanut butter so moderation and portion control are key.</p><h2>Related articles from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h2><ul><li><strong><a href="https://www.insider.com/saffron-benefits" target="_blank" rel="noopener">Science-backed benefits of saffron - the world's most expensive spice</a></strong></li><li><strong><a href="https://www.insider.com/bee-pollen-benefits" target="_blank" rel="noopener">Many health claims about bee pollen are unproven - here are 3 benefits backed by science</a></strong></li><li><strong><a href="https://www.insider.com/benefits-of-drinking-water" target="_blank" rel="noopener">7 science-backed benefits of drinking water - and how much water you should drink each day</a></strong></li><li><strong><a href="https://www.insider.com/celery-juice-benefits" target="_blank" rel="noopener">Many health claims about celery juice are false - here are 4 proven benefits backed by science</a></strong></li><li><strong><a href="https://www.insider.com/benefits-of-beets" target="_blank" rel="noopener">6 proven health benefits of beets: How the root vegetable may improve athletic performance and help you lose weight</a></strong></li></ul>

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