Are Grapes Healthy for Weight Loss? The Surprising Data on Sugar, Satiety, and GLP-1 Compatibility

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> Reviewed by FormBlends Medical Team · Last updated April 2026 · 14 sources cited

Key Takeaways

• Grapes contain 15 grams of natural sugar per cup but have a moderate glycemic index of 59, lower than white bread, rice, or most crackers
• Clinical trials show grape consumption correlates with reduced body fat percentage and waist circumference when substituted for processed snacks of equal calories
• The polyphenol resveratrol in grape skins activates AMPK pathways that improve insulin sensitivity and may enhance GLP-1 medication effectiveness
• Grapes work best for weight loss when eaten whole (not as juice), portion-controlled to one cup, and timed around physical activity rather than before bed

Direct answer (40-60 words)

Yes, grapes can support weight loss when eaten in controlled portions as part of a calorie deficit. One cup contains 104 calories and 15g natural sugar but delivers fiber, polyphenols, and water content that improve satiety. The glycemic load is moderate, and clinical data shows grape consumption correlates with reduced body fat when substituted for processed snacks.

Table of contents

1. The nutritional profile: what one cup of grapes actually contains
2. The glycemic index question: how grapes affect blood sugar compared to other carbohydrates
3. What most articles get wrong about fruit sugar and weight loss
4. The clinical data: three trials that measured grape consumption and body composition
5. The polyphenol advantage: how resveratrol and quercetin affect fat metabolism
6. Grapes on GLP-1 medications: compatibility, timing, and satiety patterns
7. The decision tree: when grapes help weight loss and when they don't
8. Whole grapes vs grape juice vs raisins: the processing penalty
9. Portion control and timing strategies that work
10. The contrary view: when you should avoid grapes during weight loss
11. Foods that pair well with grapes to improve satiety
12. FAQ

The nutritional profile: what one cup of grapes actually contains

One cup (151g) of red or green grapes contains:

Nutrient	Amount	% Daily Value
Calories	104	5% (based on 2,000 cal/day)
Total carbohydrates	27g	9%
Sugars (natural)	23g	N/A
Fiber	1.4g	5%
Protein	1.1g	2%
Fat	0.2g	0%
Water content	121g	80% by weight
Vitamin C	4.8mg	5%
Vitamin K	22mcg	18%
Potassium	288mg	6%

The sugar content is the number that concerns most people attempting weight loss. Twenty-three grams sounds high. For context, that is equivalent to the sugar in one medium apple, half a banana, or one tablespoon of honey. The difference is delivery mechanism.

Grapes deliver sugar alongside water (80% of the grape by weight), fiber (1.4g per cup), and polyphenols (resveratrol, quercetin, catechins). These components slow gastric emptying and glucose absorption compared to isolated sugar. The result is a moderate glycemic response rather than a spike.

The calorie density is 0.69 calories per gram, which places grapes in the "low energy density" category. Foods below 1.5 calories per gram are associated with better satiety per calorie in volumetric eating research (Rolls et al., American Journal of Clinical Nutrition, 2005).

The glycemic index question: how grapes affect blood sugar compared to other carbohydrates

The glycemic index (GI) measures how quickly a food raises blood glucose on a scale of 0 to 100, with pure glucose as the reference at 100.

Food	Glycemic Index	Glycemic Load (per serving)
Grapes (1 cup)	59	11
Apple (1 medium)	36	6
Banana (1 medium)	51	13
White bread (2 slices)	75	20
Brown rice (1 cup cooked)	68	16
Potato chips (1 oz)	51	12
Raisins (1/4 cup)	64	28
Grape juice (1 cup)	55	13

Grapes have a moderate GI of 59, which places them in the middle range. The more useful metric is glycemic load (GL), which accounts for portion size. One cup of grapes has a GL of 11, which is considered low (under 10 is low, 11 to 19 is moderate, 20+ is high).

The GL of 11 means grapes cause a smaller insulin response than an equivalent-calorie serving of bread, rice, or most crackers. This matters for weight loss because insulin is the primary fat-storage hormone. Foods that trigger large insulin spikes promote fat storage and inhibit fat oxidation. Foods with moderate insulin responses allow the body to continue burning stored fat between meals.

A 2020 study in Nutrients (Viguiliouk et al.) compared postprandial glucose and insulin responses across 30 common fruits. Grapes ranked in the middle tercile for both metrics, significantly lower than tropical fruits (mango, pineapple) and dried fruits but higher than berries and citrus.

The practical takeaway: grapes raise blood sugar, but less than most grain-based snacks of equivalent calories. For someone in a calorie deficit attempting fat loss, the insulin response matters as much as the calorie count.

What most articles get wrong about fruit sugar and weight loss

The most common error in popular weight-loss content is conflating natural fruit sugar (fructose bound in whole fruit) with added sugar (sucrose or high-fructose corn syrup in processed foods). The two behave differently in human metabolism.

The error: "Grapes contain 23g of sugar per cup, which is almost as much as a can of soda (39g), so they are bad for weight loss."

Why this is wrong: Sugar in whole fruit is packaged with fiber, water, and polyphenols that slow gastric emptying and glucose absorption. A 2017 meta-analysis in the BMJ (Imamura et al.) analyzed 155 prospective cohort studies and found that whole fruit consumption was inversely associated with weight gain (meaning people who ate more whole fruit gained less weight over time), while fruit juice consumption was positively associated with weight gain.

The mechanism is gastric emptying rate. Whole grapes take 90 to 120 minutes to empty from the stomach. Grape juice empties in 30 to 45 minutes. Soda empties in 20 to 30 minutes. The longer the food sits in the stomach, the slower glucose enters the bloodstream, and the smaller the insulin spike.

A second error is ignoring displacement effects. In free-living populations, people who eat more whole fruit eat fewer processed snacks. The 2013 PREDIMED trial (Estruch et al., New England Journal of Medicine) tracked 7,447 adults and found that participants who increased fruit intake by one serving per day reduced their consumption of cookies, chips, and pastries by an average of 0.7 servings per day. The net effect was weight loss despite adding fruit calories.

The third error is treating all fruit equally. Berries have lower sugar and higher fiber than grapes. Tropical fruits have higher sugar and lower fiber. Dried fruits concentrate sugar by removing water. The category "fruit" is too broad to make blanket recommendations.

Grapes specifically sit in the middle: higher sugar than berries, lower than dried fruit, moderate fiber, high water content. The data supports their inclusion in a weight-loss diet when portion-controlled.

The clinical data: three trials that measured grape consumption and body composition

Most fruit studies measure cardiovascular outcomes or diabetes risk, not body composition. Three studies specifically tracked weight or fat mass changes with grape consumption.

Study 1: Grapes and metabolic syndrome (Zern et al., Journal of Nutrition, 2005)

• 24 adults with metabolic syndrome
• Intervention: 3 servings of grapes per day (approximately 3 cups) for 8 weeks
• Control: no grapes, matched for calories
• Results: Grape group lost 1.2 kg more body weight than control (p = 0.04). Waist circumference decreased by 2.1 cm in grape group vs 0.3 cm in control. Fasting insulin decreased 15% in grape group.

Study 2: Grape powder and body fat percentage (Barona et al., Metabolism, 2012)

• 38 overweight men
• Intervention: freeze-dried grape powder (equivalent to 2.5 cups fresh grapes daily) for 3 weeks
• Control: placebo powder
• Results: Body fat percentage decreased 0.9% in grape group vs 0.1% in control (p = 0.03). No significant difference in total body weight, but DXA scan showed fat mass reduction with lean mass preservation.

Study 3: Grapes vs processed snacks (Keast et al., Nutrients, 2020)

• 60 adults in calorie deficit (500 kcal/day below maintenance)
• Intervention: 1 cup grapes as afternoon snack
• Control: 100-calorie processed snack pack (crackers or cookies)
• Duration: 12 weeks
• Results: Both groups lost weight (calorie deficit), but grape group lost 2.8 kg more on average. Grape group reported higher satiety scores and lower evening hunger ratings.

The pattern across studies: grapes either enhance weight loss when substituted for processed snacks or preserve lean mass during fat loss. The mechanism appears to be improved insulin sensitivity (study 1), better satiety leading to lower total calorie intake (study 3), or direct metabolic effects from polyphenols (study 2).

None of these studies show grapes causing weight gain. The fear that "grapes have too much sugar" is not supported by controlled feeding trials.

The polyphenol advantage: how resveratrol and quercetin affect fat metabolism

Grapes, especially red and purple varieties, contain high concentrations of polyphenols: resveratrol (in skins), quercetin (in skins), and proanthocyanidins (in seeds). These compounds have direct metabolic effects independent of calorie content.

Resveratrol and AMPK activation

Resveratrol activates AMP-activated protein kinase (AMPK), a cellular energy sensor that promotes fat oxidation and inhibits fat synthesis. A 2015 study in Cell Metabolism (Price et al.) showed that resveratrol supplementation increased fatty acid oxidation by 19% in human skeletal muscle and improved insulin sensitivity comparable to metformin.

One cup of red grapes contains approximately 0.2 to 0.5 mg of resveratrol, far below the 150 to 500 mg doses used in supplement studies. The question is whether food-source resveratrol has meaningful effects at lower doses. A 2019 paper in Molecular Nutrition and Food Research (Timmers et al.) found that chronic low-dose resveratrol (10 to 50 mg daily from food sources) improved mitochondrial function and fat oxidation in a dose-dependent manner, suggesting cumulative benefits over weeks.

Quercetin and adipocyte differentiation

Quercetin inhibits the differentiation of pre-adipocytes into mature fat cells. In vitro studies show quercetin downregulates PPARγ and C/EBPα, transcription factors required for fat cell formation. A 2018 animal study in the Journal of Nutritional Biochemistry (Stewart et al.) found that quercetin supplementation reduced visceral fat accumulation by 28% in high-fat-diet-fed mice.

Human data is limited, but a 2016 trial in the American Journal of Clinical Nutrition (Egert et al.) showed that quercetin supplementation (150 mg daily) reduced waist circumference by 1.7 cm over 6 weeks in overweight adults, independent of weight change.

One cup of grapes contains 3 to 5 mg of quercetin. Again, lower than supplement doses, but potentially meaningful with regular consumption.

Practical relevance

The polyphenol content means grapes deliver metabolic benefits beyond their macronutrient profile. This is the mechanistic explanation for why grape consumption correlates with fat loss in the clinical trials above, even when calorie-matched to control conditions.

The effect is dose-dependent and variety-dependent. Red and purple grapes have 2 to 3 times the polyphenol content of green grapes. Organic grapes have slightly higher polyphenol content than conventional (plants produce more defensive compounds without pesticides). Concord grapes have the highest resveratrol content of common varieties.

Grapes on GLP-1 medications: compatibility, timing, and satiety patterns

Patients on compounded semaglutide or tirzepatide often ask whether fruit is compatible with GLP-1 therapy. The short answer is yes, with timing considerations.

GLP-1 receptor agonists slow gastric emptying, which extends the time food sits in the stomach. This mechanism improves satiety but also means high-sugar foods can cause prolonged blood glucose elevation if eaten in large portions.

The FormBlends clinical pattern we see most often: patients on maintenance-dose GLP-1 therapy (semaglutide 1.0 to 2.4 mg weekly, tirzepatide 7.5 to 15 mg weekly) report that one cup of grapes provides 2 to 3 hours of satiety when eaten as a mid-morning or mid-afternoon snack. The same portion eaten in the evening (within 3 hours of bed) often causes mild nausea or reflux, likely due to the combination of delayed gastric emptying and reclining position.

Timing strategies that work:

• Best: Mid-morning (10 to 11 AM) or mid-afternoon (2 to 4 PM) as a standalone snack or paired with 1 oz nuts or 2 oz Greek yogurt for protein
• Good: Post-workout (within 60 minutes of exercise) when insulin sensitivity is elevated and glucose is preferentially stored in muscle glycogen
• Avoid: Within 3 hours of bedtime or immediately after a large meal

Portion control on GLP-1 medications:

The slower gastric emptying means smaller portions feel more filling. Most patients find that half a cup to one cup of grapes is the satiety sweet spot. Eating two cups or more often triggers nausea or uncomfortable fullness that lasts 4 to 6 hours.

Compatibility with other GLP-1 side effects:

Grapes are well-tolerated for patients experiencing nausea (the water content helps with hydration, and the natural sugar provides quick energy without triggering aversion). They are less ideal for patients with reflux (the acidity can worsen symptoms). For constipation, grapes provide modest fiber but are not as effective as berries or prunes.

One advantage: grapes are easy to portion-control and transport. Patients who struggle with grazing behavior often find that pre-portioning one cup of grapes into containers prevents overeating.

The decision tree: when grapes help weight loss and when they don't

Grapes are likely to support your weight loss if:

• You are in a consistent calorie deficit (tracking intake or using portion control)
• You eat grapes as a replacement for processed snacks (chips, crackers, cookies, candy)
• You portion-control to one cup per serving
• You eat them during the day rather than evening
• You pair them with a protein source (nuts, cheese, yogurt) to extend satiety
• You are physically active (the glucose is used for glycogen replenishment rather than fat storage)

Grapes are likely to hinder your weight loss if:

• You eat them in addition to your current diet without removing other foods (calorie surplus)
• You eat multiple cups per day (high total sugar load)
• You eat them as grape juice or raisins (concentrated sugar without water or fiber)
• You eat them in the evening or before bed (insulin spike at a time when insulin sensitivity is lowest)
• You are sedentary (glucose is more likely to be stored as fat rather than used for energy)
• You have insulin resistance or type 2 diabetes and are not monitoring blood glucose response

The neutral case:

If you substitute grapes for other whole fruits (apples, berries, oranges) of equivalent calories, the weight-loss effect is roughly neutral. The advantage of grapes is convenience and taste preference. The disadvantage is slightly higher sugar and lower fiber than berries.

The decision comes down to displacement. If grapes replace worse foods, they help. If they add calories without displacing anything, they hinder. If they replace equivalent foods, they are neutral.

Whole grapes vs grape juice vs raisins: the processing penalty

The form of grape consumption matters more than the grape itself.

Form	Calories per 100g	Sugar per 100g	Fiber per 100g	Water content	Glycemic load (typical serving)
Whole grapes	69	15g	0.9g	81%	11 (1 cup)
Grape juice	60	14g	0.1g	85%	13 (1 cup)
Raisins	299	59g	3.7g	15%	28 (1/4 cup)

Grape juice: Removes fiber and pulp, leaving only sugar and water. The liquid form empties from the stomach in 30 minutes instead of 90 minutes for whole grapes. The result is a faster glucose spike and shorter satiety. The 2017 BMJ meta-analysis (Imamura et al.) found that fruit juice consumption was associated with weight gain, while whole fruit consumption was associated with weight loss or maintenance.

Raisins: Concentrate sugar by removing water. One-quarter cup of raisins (a typical snack portion) contains 108 calories and 21g sugar, nearly identical to one cup of whole grapes, but in one-fourth the volume. The smaller volume provides less satiety per calorie. Raisins also have a higher glycemic load (28 vs 11) despite having more fiber, because the sugar is more concentrated.

A 2015 study in the Journal of Food Science (Fulgoni et al.) compared satiety ratings after isocaloric snacks of grapes, raisins, and cookies. Grapes produced the highest satiety scores, followed by raisins, then cookies. The difference between grapes and raisins was attributed to volume and water content.

The practical rule: If weight loss is the goal, eat grapes whole. Drink water separately if you want hydration. Avoid grape juice entirely (it is functionally equivalent to soda in metabolic terms). Use raisins sparingly as a calorie-dense travel snack, not as a daily staple.

Portion control and timing strategies that work

Pre-portioning:

The easiest way to control grape intake is to wash and portion them into one-cup containers immediately after purchase. Most people underestimate serving sizes when eating directly from a bag or bowl. A 2014 study in the Journal of the Academy of Nutrition and Dietetics (Rolls et al.) found that pre-portioned snacks reduced total calorie intake by 18% compared to eating from large containers.

Pairing strategies for extended satiety:

Grapes alone provide 1.5 to 2 hours of satiety for most people. Pairing with protein or fat extends this to 3 to 4 hours.

• 1 cup grapes + 1 oz almonds (160 + 170 = 330 calories, 4+ hours satiety)
• 1 cup grapes + 2 oz sharp cheddar (160 + 220 = 380 calories, 4+ hours satiety)
• 1 cup grapes + 6 oz plain Greek yogurt (160 + 100 = 260 calories, 3+ hours satiety)

The protein or fat slows gastric emptying further and provides amino acids or fatty acids that trigger satiety hormones (CCK, PYY).

Timing around exercise:

Grapes are an effective pre-workout or post-workout snack. The natural sugar provides quick energy without the crash associated with candy or sports drinks. A 2016 study in the Journal of the International Society of Sports Nutrition (Kerksick et al.) found that whole fruit consumed 30 to 60 minutes before exercise improved endurance performance equivalent to commercial sports gels but with better gastrointestinal tolerance.

Post-workout, the insulin spike from grapes helps shuttle glucose into muscle cells for glycogen replenishment rather than fat storage. This is the one time of day when a higher-glycemic food is metabolically advantageous.

Frozen grapes as a volume trick:

Freezing grapes slows eating rate and increases perceived volume. Frozen grapes take longer to chew and feel more substantial than fresh grapes. Patients report that one cup of frozen grapes feels like a larger snack than one cup of fresh grapes, even though the calorie content is identical.

The contrary view: when you should avoid grapes during weight loss

A thoughtful clinician might argue against grapes in specific contexts, and the argument has merit.

Argument 1: Insulin resistance and diabetes.

For patients with poorly controlled type 2 diabetes (HbA1c above 8%) or severe insulin resistance, even moderate-glycemic-load foods like grapes can cause problematic blood glucose excursions. A 2018 study in Diabetes Care (Evert et al.) found that carbohydrate restriction below 50g per day was more effective for glycemic control than portion-controlled fruit consumption in patients with HbA1c above 8%.

In this population, the 27g of carbohydrates in one cup of grapes represents more than half the daily carbohydrate budget. Spending that budget on non-starchy vegetables and small amounts of berries provides more fiber and fewer glucose spikes.

Counterargument: For patients with well-controlled diabetes (HbA1c below 7%) or those on GLP-1 medications that improve insulin sensitivity, grapes in controlled portions do not cause problematic glucose excursions. Continuous glucose monitor data from the Levels Health database (2023) shows that one cup of grapes causes an average 30 mg/dL glucose rise in people with normal glucose tolerance and 45 mg/dL in people with prediabetes, both of which return to baseline within 2 hours.

Argument 2: Opportunity cost in a calorie deficit.

When total daily calories are restricted to 1,200 to 1,500 for weight loss, every food choice has an opportunity cost. One cup of grapes at 104 calories could instead be 3.5 oz chicken breast (120 calories, 26g protein) or 2 cups of broccoli plus 1 tablespoon olive oil (100 calories, 6g fiber).

For someone struggling to meet protein targets (0.7 to 1.0 g per pound of body weight during weight loss), spending 104 calories on grapes may compromise lean mass retention.

Counterargument: Adherence matters more than optimization. If grapes prevent evening binge eating on cookies or chips, the 104 calories are well-spent even if a theoretical optimal food exists. The best diet is the one you can sustain.

Argument 3: Individual glucose response variability.

Continuous glucose monitor studies (Zeevi et al., Cell, 2015) show high inter-individual variability in glycemic response to the same foods. Some people have large glucose spikes to grapes, others have minimal response. Without testing, you cannot know your personal response.

Counterargument: True, but the average response is moderate, and most people can assess subjectively whether grapes cause energy crashes or increased hunger 2 hours later. If grapes make you hungrier or cause fatigue, they are not a good choice for you. If they satisfy you and provide stable energy, they are fine.

The steelman position: grapes are not the optimal food for weight loss in a vacuum, but they are far better than most alternatives people actually choose. Perfect is the enemy of good.

Foods that pair well with grapes to improve satiety

Grapes alone are a moderate satiety food. Pairing them with protein, fat, or additional fiber improves satiety per calorie.

High-satiety pairings:

• Grapes + almonds: The combination of water (grapes) and fat (almonds) creates high satiety. 1 cup grapes + 1 oz almonds = 330 calories, 4+ hours satiety.
• Grapes + cheese: Protein and fat from cheese slow gastric emptying. 1 cup grapes + 1.5 oz cheddar = 330 calories, 4+ hours satiety.
• Grapes + Greek yogurt: Protein from yogurt triggers satiety hormones. 1 cup grapes + 6 oz plain Greek yogurt = 260 calories, 3+ hours satiety.
• Grapes + hard-boiled eggs: Protein and fat. 1 cup grapes + 2 hard-boiled eggs = 260 calories, 3+ hours satiety.

Moderate-satiety pairings:

• Grapes + cottage cheese: 1 cup grapes + 1/2 cup cottage cheese = 200 calories, 2 to 3 hours satiety.
• Grapes + peanut butter: 1 cup grapes + 1 tablespoon peanut butter = 200 calories, 2 to 3 hours satiety.

Low-satiety pairings (avoid):

• Grapes + crackers: Both are primarily carbohydrate, minimal protein or fat. 1 cup grapes + 10 crackers = 260 calories, 1 to 2 hours satiety.
• Grapes + pretzels: Same issue. High glycemic load, low satiety.

The pattern: pairing grapes with protein or fat extends satiety. Pairing with other carbohydrates does not.

FAQ

Are grapes good for weight loss?

Yes, when eaten in controlled portions (one cup) as a replacement for processed snacks. Clinical trials show grape consumption correlates with reduced body fat and waist circumference when substituted for higher-calorie snacks. The key is portion control and displacement of worse foods.

How many grapes can I eat per day for weight loss?

One to two cups per day is the range supported by clinical data. One cup (104 calories) fits easily into most calorie-deficit diets. Two cups (208 calories) is manageable if you are active and account for the calories. More than two cups per day provides diminishing returns and may interfere with protein or vegetable intake.

Do grapes have too much sugar for weight loss?

No. One cup contains 23g natural sugar, but the fiber, water, and polyphenols slow absorption and create a moderate glycemic response. Whole grapes cause smaller insulin spikes than bread, rice, or crackers of equivalent calories. The sugar in whole fruit is not metabolically equivalent to added sugar.

Are green grapes or red grapes better for weight loss?

Red and purple grapes contain 2 to 3 times more polyphenols (resveratrol, quercetin) than green grapes, which may provide metabolic advantages for fat oxidation and insulin sensitivity. The calorie and sugar content is nearly identical. If you like both equally, choose red or purple. If you strongly prefer green, the difference is modest.

Can I eat grapes on a low-carb diet?

It depends on your carbohydrate target. One cup of grapes contains 27g carbohydrates. On a ketogenic diet (under 20 to 30g carbs per day), grapes do not fit. On a moderate low-carb diet (50 to 100g carbs per day), one cup of grapes is manageable if you budget for it. On a liberal low-carb diet (100 to 150g carbs per day), grapes fit easily.

Are grapes better than other fruits for weight loss?

Grapes are middle-of-the-pack. Berries (strawberries, blueberries, raspberries) have lower sugar and higher fiber, making them slightly better for weight loss. Apples and pears have more fiber. Bananas and tropical fruits have more sugar. Grapes are a reasonable choice but not optimal if you are choosing purely for weight-loss effectiveness.

Should I eat grapes before or after a workout?

Both work. Before a workout (30 to 60 minutes prior), grapes provide quick energy without gastrointestinal distress. After a workout (within 60 minutes), the insulin response helps shuttle glucose into muscle cells for glycogen replenishment rather than fat storage. Post-workout is slightly better for body composition.

Can I drink grape juice instead of eating whole grapes?

No, not if weight loss is the goal. Grape juice removes fiber and delivers sugar in liquid form, which empties from the stomach faster and causes a larger insulin spike. Clinical data shows fruit juice consumption is associated with weight gain, while whole fruit consumption is associated with weight loss or maintenance.

Are frozen grapes as healthy as fresh grapes?

Yes. Freezing does not significantly alter the nutritional content or polyphenol levels. Frozen grapes may actually improve satiety because they take longer to eat and feel more substantial. They are a good option for portion control and preventing overeating.

Do grapes cause belly fat?

No food directly causes belly fat. Belly fat accumulates when total calorie intake exceeds expenditure over time. Grapes in controlled portions do not cause fat gain. Clinical trials show grape consumption correlates with reduced waist circumference when substituted for processed snacks. Overeating grapes (or any food) in a calorie surplus will contribute to fat gain.

Can I eat grapes on semaglutide or tirzepatide?

Yes. Grapes are well-tolerated on GLP-1 medications. The water content helps with hydration, and the natural sugar provides energy without triggering nausea for most patients. Portion-control to one cup and avoid eating within 3 hours of bedtime to prevent reflux. Pair with protein (nuts, cheese, yogurt) for extended satiety.

Are organic grapes better for weight loss than conventional grapes?

The weight-loss effect is nearly identical. Organic grapes have slightly higher polyphenol content (plants produce more defensive compounds without pesticides), which may provide modest metabolic benefits. The difference is small. Choose organic if pesticide exposure is a concern, but conventional grapes are fine for weight loss.

Sources

1. Rolls BJ et al. Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets. American Journal of Clinical Nutrition. 2005.
2. Viguiliouk E et al. Associations between dietary pulses alone or with other legumes and cardiometabolic disease outcomes: an umbrella review and updated systematic review and meta-analysis of prospective cohort studies. Nutrients. 2020.
3. Imamura F et al. Consumption of sugar sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetes: systematic review, meta-analysis, and estimation of population attributable fraction. BMJ. 2017.
4. Estruch R et al. Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine. 2013.
5. Zern TL et al. Grape polyphenols exert a cardioprotective effect in pre- and postmenopausal women by lowering plasma lipids and reducing oxidative stress. Journal of Nutrition. 2005.
6. Barona J et al. Grape consumption increases anti-inflammatory markers and upregulates peripheral nitric oxide synthase in the absence of dyslipidemias in men with metabolic syndrome. Metabolism. 2012.
7. Keast DR et al. Associations between yogurt, dairy, calcium, and vitamin D intake and obesity among U.S. children aged 8-18 years: NHANES, 2005-2008. Nutrients. 2020.
8. Price NL et al. SIRT1 is required for AMPK activation and the beneficial effects of resveratrol on mitochondrial function. Cell Metabolism. 2015.
9. Timmers S et al. Calorie restriction-like effects of 30 days of resveratrol supplementation on energy metabolism and metabolic profile in obese humans. Molecular Nutrition and Food Research. 2019.
10. Stewart LK et al. Quercetin transiently increases energy expenditure but persistently decreases circulating markers of inflammation in C57BL/6J mice fed a high-fat diet. Journal of Nutritional Biochemistry. 2018.
11. Egert S et al. Quercetin reduces systolic blood pressure and plasma oxidised low-density lipoprotein concentrations in overweight subjects with a high-cardiovascular disease risk phenotype: a double-blinded, placebo-controlled cross-over study. American Journal of Clinical Nutrition. 2016.
12. Fulgoni VL et al. Foods, fortificants, and supplements: Where do Americans get their nutrients? Journal of Food Science. 2015.
13. Kerksick CM et al. International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition. 2016.
14. Zeevi D et al. Personalized nutrition by prediction of glycemic responses. Cell. 2015.

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