California Raisins:
Small Fruit, Mighty Nutrition
Research Highlights, Practical Uses
February 20, 2013
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Presenters
• Expert on weight management, nutrition
and behavioral eating with more than
30 years of experience as a registered
dietitian
• Eastern Illinois University
• Member of the Academy of Nutrition and
Dietetics and the Society for Nutrition
Education
James Painter, Ph.D., R.D.
Eastern Illinois University
• Nutrition Research Director for the
California Raisin Marketing Board
jimpainterphd@gmail.com
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Presenters
• Award-winning registered dietitian and
Cordon Bleu Chef
• Healthy recipe columnist and nationally
recognized nutrition expert
• Author of Clean Eating for Busy Families
(Fair Winds Press, December 2012)
Chef Michelle Dudash, R.D.
• President of the Arizona Academy of
Nutrition and Dietetics, Member of the
Academy of Nutrition and Dietetics,
International Association of Culinary
Professionals and Les Dames d’ Escoffier
michelle@dudashnutrition.com
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Presentation Overview
California Raisins At-A-Glance
California Raisins Research
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Blood Pressure
Blood Glucose
Satiety in Children
Dental Health
Abdominal Obesity
Running Performance
Athletic Endurance
Consumer Trends, Practical Applications
• Stealth Health – Flavorful Tips for Reducing Added Sugar, Salt
• California Raisins Recipes
Q&A
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California Raisins
At-A-Glance
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California Raisins At-A-Glance
California Raisins are an all-natural, dried-by-the-sun fruit.
• The ingredient label says it all: Raisins.
• USDA: #1 most economical dried fruit.
California Raisins have concentrated nutrients.
• When grapes undergo the simple, sun-dried process to become
raisins, some nutrients are concentrated. In particular, calcium and
potassium levels increase. Fiber also increases.
California Raisins come by their sweetness naturally.
• California Raisins contain no added sugars. In fact, raisins can proudly
carry the Produce for Better Health Foundation’s Fruit & Veggies —
More Matters logo because they are 100% fruit.
California Raisins are a wise choice.
•
The USDA’s Food-A-Pedia website shows that a serving of raisins
contributes no empty calories – because they contain no added sugar.
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California Raisins – A Look at the Label
¼ Packed Cup =
Serving of Fruit
Fat Free
Oh, K!
Potassium Rocks
Naturally
Sweet
NA, NA, NA…
Naturally Low in
Sodium
We
Fiber
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California Raisins Research
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California Raisins and…
Blood Pressure Levels
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High systolic blood pressure is considered a risk factor
for cardiovascular disease
•
A recent study suggests eating raisins three times a day
may significantly lower the mean value of post-meal
systolic blood pressure among individuals with
prehypertension when compared to consuming popular,
pre-packaged non-fruit snacks
•
Raisins significantly reduced systolic blood pressure
at weeks four, eight and 12, ranging from
-4.8 to -7.2 percent or -6.0 to -10.2 mmHg
•
Within group analysis, raisins significantly reduced
mean diastolic blood pressure at all study visits,
with changes ranging from -2.4 to -5.2 mmHg
Bays H, Anderson J. A Randomized Study of Raisins Versus Alternative Snacks on Cardiovascular Risk Factors
American Diabetes Association Abstract, June 2012
Key Take-Away: Raisins have dietary fiber, potassium associated with
cardio-protective benefits.
Research conducted at L-MARC & announced at the American College of Cardiology’s 61st Annual Scientific Session, March 2012.
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California Raisins and…
Post-Meal
Glucose Levels
Bays H, Anderson J. A Randomized Study of Raisins Versus Alternative Snacks on Cardiovascular
Risk Factors. American Diabetes Association Abstract, June 2012
•
High glucose levels are considered a risk factor for
cardiovascular disease and diabetes
•
A recent study suggests eating raisins three times a
day may significantly lower the mean value of
post-meal glucose levels for individuals with prehypertension when compared to consuming
popular pre-packaged non-fruit snacks of equal
caloric value
•
Raisins significantly decreased mean post-meal
glucose levels by 16 percent
•
Compared to baseline within group paired
analysis, raisins significantly reduced mean
hemoglobin A1c by 0.12 percent
Key Take-Away: Raisins have a relatively low glycemic index and contain
fiber which contribute to blood sugar control.
Research conducted at L-MARC & presented at the American Diabetes Association Annual Meeting, June 2012.
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California Raisins and…
Satiety
in Children
• A controlled study that looked at after-school
snacking and satiety among children found:
• Eating raisins and grapes as an after-school
snack prevents excessive calorie intake and
increases satiety – or feeling of fullness – as
compared to other commonly consumed snacks
• Potato chips and cookies resulted in
~ 81 percent and 121 percent higher calorie
intake compared to raisins, respectively
• Cumulative calorie intake (breakfast + morning
snack + lunch + after-school snack) was
17-25 percent higher respectively, after raisin
consumption compared to chips and cookies
Key Take-Away: All-natural, no-sugar added raisins may help promote
healthy weight maintenance in school-age children.
Research conducted at the University of Toronto & presented at the Canadian Nutrition Society Annual Meeting , May 2012.
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California Raisins and…
Dental
Health
• A recent study found that raisins contain
antimicrobial phytochemicals that inhibit
bacteria (Streptococcus mutans and
Porphyromonas gingivalis) that cause cavities
and gum disease
• Raisins do not have a negative impact on
mouth pH, a key indicator for dental cavity
development
• Raisins – when consumed on their own – were
shown to be almost completely cleared from
tooth surfaces within five minutes after
chewing and swallowing
Key Take-Away: Re-think what you have may have heard about raisins and dental
health; science shows raisins have properties that inhibit cavity-causing bacteria.
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California Raisins and…
Abdominal
Obesity
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Data suggests raisin and dried fruit
consumption are associated with a decreased
likelihood of abdominal obesity
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The analysis examined the association between
dried fruit consumption and body weight and
waist circumference in adults, using NHANES
data from 1999 to 2004
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Dried fruit eaters were defined as those eating
greater than or equal to 1/8 cup of fruit
equivalent per day either out of hand or
contained as an ingredient within other foods
Key Take-Away: Eating dried fruit, such as California Raisins, is associated with a
smaller waistline and less belly fat.
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California Raisins and…
Running
Performance
Time of Completion, Rate of Perceived Exertion and Heart Rate
(value/10) during the 5K time trial. Values are means ± SEM for
11 men. *, significantly different from water (p ≤ 0.05).
• Research conducted at the University
of California – Davis & published in
the Journal of the International
Society of Sports Nutrition
• Eating raisins provides the same
workout boost as sports chews
• Runners that ingested raisins or sports
chews ran their 5k on average one
minute faster than those that
consumed only water
Too B et al. UC Davis ACSM 2012
Key Take-Away: A recent study shows raisins provide the same workout boost as
sports chews, at the fraction of the cost – while also delivering important nutrients
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California Raisins and…
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Raisins were shown to be a good alternative
to sports gels in a recent study conducted
with endurance athletes
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Endurance-trained cyclists (4 males and
4 females) completed two feedingperformance trials where changes in
metabolism and cycling performance were
compared after consumption of raisins (a
moderate to low glycemic index food) versus
a commercial sports gel (a high glycemic
index food)
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There were no differences in performance in
the 45-minute cycling trial (at 75% VO2max)
between raisins and sports gel consumption
Athletic Endurance
Antioxidants
Key Take-Away: Consumption of all-natural California Raisins resulted in the same
performance output as sports gels.
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Consumer Insights, Trends &
Practical Applications
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National Survey Response
We Asked More Than 1,000 Moms About Their Snacking Choices…
• 86% of moms believe natural foods are healthier than highly processed choices
• Nearly two-thirds (64%) of moms are concerned their kids are consuming too much
added sugar in their snacks
• 87% of moms feel it is important when they buy snacks that have no
or as little added sugar as possible
• Top three reasons they would put a snack back on the shelf
– Trans- and saturated- fats (52%)
– Added sugars (47%)
– Artificial dyes and colors (46%)
Key Take-Away: California Raisins are a wise choice for today’s nutritionminded, health aware moms.
California Raisin Marketing Board phone survey among 1,003 moms, December 2011.
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Sources of Added Sugars in U.S. Diet
Figure 3-6. Sources of Added
Sugars in the Diets of the U.S.
Population Ages 2 Years and
Older, NHANES 2005-2006
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Stealth Health
Watch for Hidden Added Sugar
Likely Culprits:
Solution:
• Salad dressings
 Replace some or all sugar with
fruit in recipes
• Sauces
• Yogurt
 Reduce the amount of sugar in
recipes
•
Often be cut by 1/4 or 1/3 (up to 1/2 if fruit
is added)
•
Enhance flavor with vanilla, cinnamon
or nutmeg
Freedigitalphotos.net/
Grant Cochrane
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Stealth Health
Consumer Trends
About 4 in 10 Americans say they regularly
watch their sodium intake
- HealthFocus International
Fewer actively avoid high-sodium
food items such as frozen meals and
salty snacks
Freedigitalphotos.net/Carlos Porto
Factors influencing food, beverage
purchase decisions
• Taste (84%)
• Price (70%)
• Healthfulness (62%)
• Convenience (55%)
- International Food Information Council Foundation
Key Take-Away: It all boils down to taste
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Sources of Sodium in U.S. Diet
Figure 3-2. Sources of Sodium in the
Diets of the U.S. Population Ages 2
Years and Older, NHANES 2005-2006
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Stealth Health
Spice Up Your Recipes!
Reduce Sodium,
Maximize Flavor
Techniques:
• Herbs and spices
• Seasonal ingredients
• Pops of intensely flavorful
ingredients
• Preparation techniques
Soup
Flavor with:
All soups
Bay leaf, thyme
Bean soup
Cumin, coriander
Cream soup
Nutmeg
Potato soup
Dill
Tomato soup, minestrone
Basil, fresh parsley
Meat
Flavor with:
Pork, Beef
Garlic powder, rosemary,
thyme, 5-spice, coriander,
oregano, pepper, paprika
Fish
Garlic, chives, dill, parsley,
coriander
Breakfast
Flavor with:
Omelet
Basil, cilantro, fennel,
parsley, chives or thyme
Oatmeal, pancakes
Cinnamon, ground cloves,
nutmeg, vanilla
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Stealth Health
The Other Side of the Sodium Equation
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Americans eat only about half of the daily
recommended potassium
Common Sources:
1. Baked white and sweet potatoes
2. Plain yogurt
3. White beans
4. Tomato puree
5. Orange juice
And, as an everyday snack, raisins have
9% DV of potassium
Stealth Health
Bursts of Flavor
• Sun-dried tomatoes in
eggs, vegetables, pasta
• Toasted nuts in grains,
salads
• Caramelized onions in
soups, sauces
• Citrus zest in marinades,
baked goods
• Bit of capers and olives
go a long way
• Add an acid
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Stealth Health
Bursts of Flavor
Use California Raisins in…
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Stews, chili
Trail mix
Smoothies & sauces
Salads
Snack bars
Cookies & desserts
Taco meat, meatballs,
burgers
• Nut butter spreads &
toppings
• Cheese pairing
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Stealth Health
California Raisins versatility
California Raisin flavor affinities:
• Nuts
• Cereals, oats
• Cinnamon, ginger
• Desserts
• Lemon, orange
• Rum
• Vanilla, almond extract
• Wine
• Plus endless possibilities!
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Putting it all Together
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California Raisin Recipes
California Raisin Recipes
More California Raisin Resources
LoveYourRaisins.com
LoveYourRaisins.com
Pinterest.com/CalRaisins
Facebook.com/California Raisins
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Q&A
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References
Produce for Better Health Foundation. (2012). Fruits & Veggies—More Matters Brand Guidelines. Retrieved
from http://www.pbhfoundation.org/pdfs/licensing/gra/fvmm/2012_Brand_Guidelines.pdf
USDA Center for Nutrition Policy and Promotion. (2012). Food-A-Pedia SuperTracker. Retrieved from
www.choosemyplate.gov/SuperTracker
USDA Economic Research Service. (2011). Economic Information Bulletin 71, February 2011.
Bays, H., et. al. Raisins and Blood Pressure: A Randomized, Controlled Trial. Poster session presented at:
American College of Cardiology’s 61st Annual Scientific Session; 2012 March 24-27; Chicago, IL.
Bays, H., et. al. Raisins and Blood Glucose: A Randomized, Controlled Trial. Poster session presented at
American Diabetes Association’s 72nd Annual Scientific Session; 2012 June 8-12; Philadelphia, PA.
Bellissimo, N., et. al., An After-School Raisin Snack Reduces Subjective Appetite and Energy Intake and
Increases Satiety in Normal Weight Children. Poster session presented at: Canadian Nutrition Society Annual
Meeting; 2012 May 23-25; Vancouver, British Columbia.
Rivero-Cruz, J.F., Zhu, M., Kinghorn, A., D., Wu, C. D. (2008). Antimicrobial Constituents of Thompson Seedless
Raisins(Vitis vinifera) Against Selected Oral Pathogens. Phytochemistry Letters, 1(3): 151
Keast, D. R., O’Neil, C., E., Jones, J., M. (2011). Dried Fruit Consumption Associated with Improved Diet Quality
and Reduced Obesity in U.S. Adults: NHANES, 1999-2004. Nutrition Research, 31(6):460-7.
Too, B.W., Cicai, S., Hockett, K., R., Applegate, E., Davis, B., A., Casazza, G., A. (2012). Natural Versus
Commercial Carbohydrate Supplementation and Endurance Running Performance. Journal of the International
Society of Sports Nutrition, 15; 9(1):27.
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