A Healthy Choice with a Side of Caution: Enjoying the Benefits of Grapes

Grapes are a delicious and healthy addition to any diet, packed with an array of benefits that can support your overall well-being. From heart and brain health to immune support and potential anti-cancer and anti-diabetes effects, these small fruits offer a powerful nutritional punch. The secret to many of these benefits lies in the skin and seeds, which are rich in antioxidants like resveratrol, anthocyanins, and quercetin. These compounds combat cellular damage, reduce inflammation, and can help prevent chronic diseases.

Unfortunately, conventionally grown grapes have even more pesticide residue than most other types of produce. Grapes are often treated to protect them from pests, and their skins—the very part of the fruit that holds so much of the nutritional value—are highly susceptible to absorbing these chemicals. Grapes are the fourth worst item on the Environmental Working Group’s 2025 Dirty Dozen list. This makes choosing organic grapes the best option for minimizing your exposure to synthetic pesticides. However, whether you choose organic or conventional grapes, the most effective step you can take to ensure food safety is to thoroughly wash your produce. By selecting organic grapes and practicing proper washing techniques, you can confidently enjoy this healthful fruit and its many benefits while significantly reducing your risk of exposure to both pesticides and potential microbial contaminants.

Note: grapes and raisins are toxic to dogs.

As for grape juice and wine, they do have some benefits, but are not a substitute for the whole food. Both are higher in sugar and have lost all of the fiber in grapes. Grape juice also loses half of the antioxidants in its processing. As for wine, “No amount of alcohol is safe, according to the Global Burden of Diseases study… While the study’s authors say that moderate drinking may safeguard people against heart disease, they found that the potential to develop cancer and other diseases offsets these potential benefits.” However, there are new alcohol-free wines available, and the melatonin in grape juice can help people fall asleep at night. So there are still benefits to be had from these beverages.

Nutritionally speaking, whole foods are best, and sweet, juicy grapes are perfect for our hot summer days—especially frozen! Grapes are available in green, red, black, purple, pink, and yellow. Enjoy!