Medically reviewed by Spandana Nagulapally, Masters in Clinical Nutrition and Dietetics
All along with childhood, the only treatment is given by our old folks which were considered healthy and a replacement for candies were raisins and in regional terms, it is none other than “the munakka dry fruit”.
However, there is an unprecedented hype about munakka and weight loss.
Table of Contents
- What is Munakka?
- Is Munakka good for health?
- Raisins’ Benefit for Weight Loss and Health
- Reap the Benefits of Raisins Nutrition
What good does the munakka hold that obese must implement in their weight loss regime? Not many are fond of this as they are a little out of shape and weird with their appearance. Not judging the fruit by its cover, you must know that there are a lot of health benefits of raisins or munakka.
I am still sceptical about it. So let us get to know what are the hidden benefits of raisins for weight loss.
What is Munakka?
Commonly called “raisins”, grown mostly in the Mediterranean region of the world and preferred to be eaten raw than cooked. A dried grape which has all its water content removed by different drying processes.
Post drying, the grape undergoes changes that shrink it to an energy-packed dried fruit. Let us now understand the health benefits of munakka and the relation between munakka and weight loss.
Is Munakka good for health?
One of the benefits of raisins alias munakka is that it is a secret tummy tucker. Not much is known of its health benefits but munakka and weight loss is a much-researched topic. Facts show it helps in impressive weight loss and transforms you from obese to healthy.
Impressive munakka benefits, isn’t it? Wondering how food such as munakka dry fruit help in weight loss over exercise? Well, we have some proof that exercise is not the be-all and end-all for weight loss anymore!
Ways to Lose Belly Fat
With obesity comes along the tag – low metabolic rate and indigestion. And the fat consumed doesn’t get burnt up into energy but adds up as layers of tires in the body.
Nutrition research done by the Food and Nutrition Database Research in 2011 showed that consumption of dried fruits reduced the chances of obesity and even improved the waist size in individuals and this adds up to be one of the health benefits of raisins or munakka.
“Did you know there are many raisin(g) benefits for weight loss”
Improve Digestion with Munakka
The digestion cycle is a magnificent one where the food consumed is broken into smaller units adding muscle and energy to the body. And the undigested food with the help of dietary fibre consumed gets excreted out from the system ensuring a clean bowel movement.
The fibres help in capturing of toxins, flushing it out of the gut and also in providing a favourable microbiota for the growth of good bacteria in the gut. The munakka dry fruit is fibre mine of sorts which helps these physiological functions!
“Munakka being a rich source of fibre not only helps in the clearing off the fat but also helps in relieving constipation and improving digestion. It has the ability to increase the level of the hormone leptin in the body which in turn gives the feeling of fullness and retards the sensation of hunger.”
Raisin Nutrition Enhances Bone Health too
Obesity and Osteoporosis are both interconnected terms. Obese people are known to break more bones than normal individuals. The main reason behind this is that the bones are carrying an exorbitant amount of weight than the programmed capacity.
A quick fix for this is ‘Raisins’. Raisins are a rich source of calcium, strengthening our bones and teeth it also helps in putting a stop to the brittle bone disease.
Contains the micronutrient boron which aids in the quick absorption of calcium into the bones and consists of oleanolic acid which is a remedy for tooth decay, cavities, gingivitis, ] .etc.
Health benefits of Munakka do not get restricted to weight loss but also blesses you with strong bones.
Recommended Read: Do you know vitamin and mineral deficiency can also lead to weight gain? We list out 5 such less known reasons for weight gain! Prepare to be surprised.
Boosts Energy Supply
Exhausted after your daily workout? Raisins are a great source of energy. Raisins are charged with natural sugars like Glucose and Fructose. Munakka boasts of an impressive nutrient profile of vitamins such as Vitamin C and Vitamin K; and Minerals such as Calcium, Iron, Copper, Manganese, Magnesium, Zinc, Phosphorous, and Selenium.
Munakka dry fruit also provides antioxidants such as polyphenol, phenolic acid and tannins. They break up in the body to give energy, strength and make you push an extra hour at work.
Raisins’ Benefit for Weight Loss and Health
Consumption of Munakka helps in controlling blood sugar level, insulin levels in such a way contributing to a reduced risk of developing Type 2 Diabetes.
It helps in the normal functioning of the heart and keeping heart ailment at bay. The scientific probe has also corroborated the major health benefits of munakka. Raisins or munakka supports lowered blood sugar levels and can be an excellent substitute for processed snacks.
Here is one of the reasons for raisins benefits for weight loss. Raisins have pigments called anthocyanins -an important antioxidant with having anti-allergic, anti-inflammatory and anti-cancer properties. Not only the external inflammations but the internal ones too are wiped clean, all thanks to munakka dry fruit.
How can I Reap the Benefits of Raisins Nutrition from my day to day meal?
- Raisins have shown to increase the energy intake hence, a watch should be kept on the portion size during weight loss.
- A quarter cup, say 21 grams of raisins has about 120 calories which is much higher than that of a basic fruit- apple which is only 52 cals/100g. This is because of its reduction in its water content making it calorie dense.
- Get the health benefits of munakka in a number of ways from your diet. You can start with combining munakka in your morning meal say a homemade munakka cereal.
- It is simple. All you need is Cereal/ Oatmeal, required amount of Raisins and Nonfat milk. There you go… your healthy breakfast is off to be crunched and gulped. Thus seen a connection with munakka and weight loss.
Although the subject of ‘munakka and weight loss’ is well-researched, one should shun the habit of consuming munakka as a past time snack.
Though not designed to be consumed like popcorn, with a whole bowl of it on your favourite couch. Keeping it handy is good as it adds nutrients to your body but also the energy.
Fight Back Weight Loss
- For the best raisin weight loss effect, combine it with a rich source of protein or fat. Your quarter cup serving of raisins has about 13 grams of sugar which jack up your glycemic index.
- And a higher glycemic index food triggers the insulin in the body thereby breaking the food at a faster rate than at the normal phase, leaving you craving for more food! To cite there is proven evidence by the American Diabetes Association that the addition of fat and protein source reduces the GI Index.
- So you can prepare a natural sweet dish with cottage cheese and munakka to bring a proportion in the macronutrient content in your diet.
For the health freaks out there, raisins can be used as an alternative to your oil dressing on your favourite salads. Such great are the benefits of raisins that it can be used as a replacement for sugar in sweets.
Lastly, munakka dry fruit benefits office going individuals the most. They can always have a handful of munakka in their cabin desk to flee the hankering for junk food.
Raisins require a longer time to chew, which slows you down and gives the body more time to realise that you are no more hungry. Apart from raisins, there are many smart office desk snacking options!
And while you are chewing on the sweet goodness of raisins, make sure to follow it up with these 7 simple yet discreet office desk weight loss workout exercises too!
Their munakka health benefits indeed benefit all.
On an Ending note….
Raisins weight loss does not begin in the gym or in a yoga class. Unceasingly start with the proportions of raisins you pick.
Give a break to the fresh fruits and try this miracle raisin dry fruit ”Munakka”. And note a drop in your weighing scale.
MUNAKKA AND WEIGHT LOSS: Approved.