Do Grapes Make You Gain Weight? Here’s What Science Says

do grapes make you gain weight

You hear everyone “advising” on not eating bananas, grapes and pears if you’re on a diet. No one is wondering if it is even true or why or how much we are allowed to eat these fruits. In this article we will clarify this topic: do grapes make you gain weight or not?

Since it’s the grapes season, I would like to talk about grapes: Do grapes make you gain fat? Do we really have to discount all the absolutely miraculous benefits they have, just to not gain weight? What comes first, health or weight?

Glycemic index of grapes

Depending on the variety, they have a glycemic index between 43 and 59.

To understand, as a standard, glucose has a glycemic index of 100. If a person consumes foods with an index of 60, the blood sugar level increases in two hours by 60%, compared to ingesting a similar amount of pure glucose. So the fear that grapes will gain weight through the intake of fructose is not true (only when you keep “diets” based exclusively on grapes – extremely dangerous!)

On the Harvard Medical School website you can find the glycemic index of the foods you eat.

Resveratrol: The antioxidant effects of grapes

Grapes abound in antioxidants, phytonutrients (like those in berries), resveratrol. It is important to remember that the highest concentration of antioxidants can be found in the skin of the grape, antioxidants that help protect cells from the action of free radicals. Again, the fear that fattening grapes may keep you away from a number of extraordinary health benefits.

Anti-inflammatory and cardiovascular protection effects

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Along with the antioxidant support, grapes also have a strong anti-inflammatory effect (be careful, peeled grapes!)

Grapes also help to:

Do grapes increase blood sugar?

Studies have shown that grapes have a very good effect on blood sugar balance and regulate the gradual release of insulin.

According to the European Journal of Pharmacology, resveratrol, a very powerful antioxidant in grapes, is also good for diabetics  who are constantly concerned about whether grapes are fattening. It helps regulate blood glucose levels by affecting how the body secretes and uses insulin. Resveratrol can have an impact on weight in diabetics, helping to reduce obesity which can lead to complications in diabetics.

Anti-aging and longevity effects: resveratrol

The most important antioxidant in grapes is resveratrol (also found in red wine), whose anti-aging effects have been confirmed by many studies .

Resveratrol is considered the most powerful antioxidant known to date, five times stronger than beta-carotene, 50 times stronger than vitamin E and 20 times stronger than vitamin C. This substance maintains the normal functioning of platelets, helps when the blood viscosity decreases, thus improving the blood circulation, the arteries remaining elastic. 

It has a strong anti-inflammatory and antibacterial effect, maintains the elasticity and firmness of the skin, prevents premature aging. I personally get it either from eating grapes or from supplements (here’s the one I use from Now Foods, on Amazon)

Do grapes make you fat? NOT! They’re an anti-cancer food

It has been shown to slow the growth of cancer cells by up to 50% or even stop them. Stimulates the growth of healthy cells and their ability to regenerate.

So: do grapes make you gain weight?

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100g grapes = apx 70 calories. Compared to other fruits, grapes have a higher level of fructose but if you choose to eat grapes instead of cookies, the choice is at least 50% less caloric and 100% more advantageous for your body, due to the intake of vitamins, minerals, fiber and antioxidants.

NO, GRAPES DO NOT MAKE YOU GAIN FAT, they even help in weight loss and detoxification of the body due to the important amount of vitamins, potassium and fiber. Careful:

  • do not throw away the seeds of grapes, they seem to boost the metabolism, help in the process of burning calories and stimulate muscle energy (read about it here: Grape Seed Extract Boosts Muscle Energy & Calorie Burning ).
  • if your goal is to lose weight, eat grapes in the first part of the day. Grapes gain weight when consumed in excess, especially in the evening, when the body prepares for sleep – see circadian rhythm
  •  according to Wikipedia , grapes are not as good for dogs
  • Take grapes from good sources, they are among the fruits most flooded with pesticides


Grapes, like any other fruit, do not make you gain weight if eaten in moderation. On the contrary, it helps us to prevent certain diseases, to be beautiful and healthy. Always choose fruits from the best possible sources, try to consume in addition to quality fruits and proteins, healthy fats and do not forget about quality supplements and I assure you that you will not gain weight.

Personally, I can’t wait for my father’s vineyard grapes to ripen, which are the best black grapes ever! 🙂 Until the grapes arrive, I use supplements from time to time. I prefer organic sources, obviously.