Yogurt and grapes can make for a tasty and healthy snack or light meal. Grapes provide a sweet juiciness that pairs well with the tangy creaminess of yogurt. While not a traditional combination, eating grapes with yogurt can be a nutritious way to get some of your daily fruit and dairy. Let’s explore the benefits, drawbacks, and tips for eating grapes with yogurt.
Quick Answer: Yes, you can eat grapes with yogurt
Grapes and yogurt can be a delicious and nutritious food pairing. The sweetness of the grapes balances out the tartness of plain yogurt. The creaminess of the yogurt also contrasts nicely with the burst of juicy grape flavor. Yogurt provides protein and calcium, while grapes offer antioxidants, vitamin C, and natural sugars.
Nutritional Benefits of Eating Grapes with Yogurt
Combining grapes and yogurt can give you a tasty snack or light meal that also provides the following nutritional benefits:
- Protein from the yogurt
- Calcium from the yogurt
- Vitamin C from the grapes
- Antioxidants from the grapes
- Potassium from the grapes
- Natural sugars from the grapes
- Probiotics from yogurt can aid digestion
The protein, calcium, and probiotics in yogurt paired with the vitamins, minerals, and antioxidants in grapes makes for a well-rounded, nutritious food combination.
Nutrition Facts
Here are the nutrition facts for a serving of 1 cup of grapes and 1 cup of plain, nonfat yogurt:
| Nutrient | Amount |
|---|---|
| Calories | 232 |
| Protein | 15g |
| Carbohydrates | 46g |
| Sugars | 44g |
| Fiber | 2g |
| Fat | 0.4g |
| Vitamin C | 10mg |
| Calcium | 448mg |
| Potassium | 322mg |
As you can see, one serving provides a good amount of protein, calcium, vitamin C, and other important nutrients.
Health Benefits of Grapes and Yogurt
Eating grapes with yogurt can provide the following health benefits:
Heart Health
Both grapes and yogurt promote heart health. Grapes contain antioxidants that can help lower blood pressure. Yogurt provides calcium and potassium which support healthy blood pressure. The probiotics in yogurt also benefit heart health by lowering LDL or “bad” cholesterol.
Blood Sugar Control
Despite their sweetness, grapes have a low glycemic index which means they do not spike blood sugar levels. When paired with the protein and fat in yogurt, grapes are even less likely to cause blood sugar spikes.
Skin Health
The vitamin C in grapes can help produce collagen for healthy skin. The lactic acid in yogurt also promotes smooth, glowing skin by gently exfoliating and hydrating.
Digestive Health
The fiber in grapes combined with the probiotics in yogurt supports good digestion and gut health. The nutrients are better absorbed thanks to the probiotics as well.
Hydration
Grapes are made up of about 80% water, so they can help hydrate the body. Yogurt is also hydrating due to its liquid base.
Strong Bones
The calcium and vitamin D in yogurt promotes the building and maintenance of strong bones. Grapes also contain some calcium to further boost bone health.
Drawbacks of Eating Grapes with Yogurt
While eating grapes with yogurt can make a nutritious snack, there are a few potential drawbacks:
- Sugar content – Grapes are naturally high in sugar, so pairing them with yogurt increases the sugar content of the snack.
- Acidity – Grapes can sometimes cause irritation due to their high acidity. The acidity is increased when paired with the tang of yogurt.
- Allergies – Those with grape or dairy allergies will need to avoid this combination.
- High in carbs – The carb count gets boosted up by combining two carb-containing foods.
- Artificial ingredients in flavored yogurt – Some flavored yogurts contain added sugars and artificial ingredients.
The high amounts of natural sugars and carbs make this snack unsuitable for low-carb or low-sugar diets. People with acid reflux may also want to limit intake of this acidic food pairing.
Glycemic Index Comparison
Here is how grapes and yogurt compare on the glycemic index scale:
| Food | Glycemic Index |
|---|---|
| Grapes | 53 (low) |
| Plain yogurt | 14 (low) |
| Fruit yogurt | 33 (low) |
While grapes are higher on the glycemic index than yogurt, they are still considered a low glycemic food. When paired together, the glycemic load stays low and blood sugar is unlikely to spike.
Tips for Eating Grapes with Yogurt
Here are some tips for enjoying grapes mixed into yogurt:
Choose plain, unsweetened yogurt
Plain yogurt without added sugars allows the natural sweetness of the grapes to come through. Greek yogurt provides extra creaminess and protein.
Wash the grapes
Be sure to wash grapes thoroughly under running water before eating. This removes any dirt, pesticides, or germs.
Cut the grapes
Cutting grapes into halves or quarters makes them easier to mix into yogurt than whole grapes.
Mix in other fruits
Combine grapes with berries, bananas, peach slices, or other favorite fruits when mixing into yogurt for more flavor and nutrition.
Top with nuts or seeds
Add crunch with a topping of chopped almonds, walnuts, pistachios, chia seeds, or pumpkin seeds.
Drizzle with honey
Stir in a drizzle of honey for added sweetness. Honey also contains antibacterial properties to keep yogurt fresher longer.
Spice it up
Dash some cinnamon or nutmeg on top for a touch of warming spice.
Make it a smoothie
Blend yogurt with grapes and ice for a sweet grape smoothie.
How to Store Grapes and Yogurt
Storing Grapes
To best store fresh grapes:
- Keep grapes in the refrigerator in an open container. Plastic bags can trap moisture and accelerate spoilage.
- Wash just before eating. Washing too far in advance can cause faster spoilage.
- Use within 1 week for best quality and flavor.
- Check periodically and remove any spoiled, moldy, or mushy grapes to prevent spread.
- Rinse again before serving to freshen up.
Storing Yogurt
To maximize yogurt freshness:
- Store unopened yogurt in the refrigerator.
- Check “use by” date and use within a week of opening.
- Reseal opened yogurt with original lid or plastic wrap.
- Avoid introducing new bacteria by using a clean spoon each time.
- Mix in fresh fruit just before eating instead of storing mixed together.
- Discard yogurt if smell or consistency changes.
Serving Size
An appropriate serving size of grapes with yogurt can include:
- 1 cup grapes
- 1 cup yogurt
This provides one serving each of fruit and dairy. The serving size can be increased for a meal, or decreased for a snack. Two servings would be:
- 2 cups grapes
- 2 cups yogurt
Yogurt serving sizes will vary slightly depending on whether you use Greek yogurt or regular yogurt. Refer to nutrition labels for exact serving sizes per container.
Conclusion
Grapes and yogurt can be combined to create a nutritious and tasty snack or light meal. The sweet and creamy combination provides protein, calcium, antioxidants, vitamins, and probiotics. Just be mindful of the sugar and carb content. Opt for plain yogurt and mix in fresh grapes right before eating. Follow proper storage methods to get the most out of your grapes and yogurt. With a little planning, you can enjoy the healthy and delicious duo of grapes and yogurt.