Are you looking for a new way to boost your health and add flavour to your meals? You may need to include grape leaves in your diet! These leaves are nutritious and have been a part of Mediterranean diets for centuries. And they're versatile, too - you can stuff them, add them to salads, or use them as wraps. Here's all the information about grape leaves and why they should be on your plate.
Health Benefits of Consuming Grapes Leaves
1. Low in Calories, High in Nutrition
One of the advantages of grape leaves is that they are highly nutritious and low in calories. They are rich in:
- Vitamin A: Maintains healthy vision, and aids in skin repair, and immune function.
- Vitamin K: Assists in blood clotting and bone health.
- Vitamin C: Antioxidant, which enhances immunity and aids your body in iron absorption.
- Fibre: Aids digestion and keeps you full longer.
2. Rich In Antioxidants
Grape leaves are rich in polyphenols, highly effective plant compounds that act as antioxidants. They neutralise free radicals in the body, reducing oxidative stress and inflammation. This is especially helpful in preventing chronic diseases like heart disease, cancer, and diabetes. Grape leaves are ten times more antioxidant-rich than grape juice or pulp, as per a 2022 study.
3. Supports Heart Health
These compact leaves are powerful when it comes to heart health. With fibre, potassium, and antioxidants all combining efforts, grape leaves are a great option for cardiovascular health. They reduce bad cholesterol (LDL), enhance good cholesterol (HDL), and can even stabilise blood pressure.
And, with very little sodium content (when consumed fresh or well-rinsed), they're a heart-healthy substitute for salty snacks or seasonings.
4. Promotes Gut Health
Grape leaves support gut health due to their fibre content, helping regulate bowel movements and promoting a healthy gut microbiome. So the next time you feel sluggish or bloated, include fibre from natural foods, such as grape leaves to counteract it. Also, their mild bitterness stimulates digestive enzymes, which can help break down food more effectively.
5. Diabetic-Friendly
Did you know that grape leaves can be diabetic-friendly? They contain a low glycemic index and can reduce insulin resistance. Their fibre also reduces the rate at which sugars enter the bloodstream, thus lowering blood sugar levels.
Also Read: Here's How Grape Seed Extracts Can Help You Unlock Radiant Skin
6. High in Iron
Grape leaves are a rich source of plant iron, an essential nutrient that supports healthy red blood cells. And with their vitamin C, which helps the body absorb iron, they provide a natural solution to combating fatigue and delivering oxygen more effectively throughout the body.
How to Eat Grape Leaves
Here are some simple ways to incorporate them into your diet:
- Stuffed grape leaves: Fill them with a mixture of rice, herbs, lemon juice, and a drizzle of olive oil. Include minced meat or lentils for protein.
- Chop and add to salads: Chopped grape leaves add a tangy, herbaceous flavour.
- Add to stews and soups: Consider them similar to bay leaves, which add flavour and nutrition.
- Make wraps with them: Ditch tortillas and substitute with grape leaves to create healthier wraps or rolls.
If using jarred or canned grape leaves, rinse them well to reduce sodium content. Fresh grape leaves (often available at farmers’ markets or speciality stores) are ideal when blanched and softened before use.
[Disclaimer: This article contains information for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]