California Raisins: Small Fruit, Mighty Nutrition

Research Highlights, Practical Uses

February 20, 2013

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Presenters

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James Painter, Ph.D., R.D.Eastern Illinois University

• 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

• Nutrition Research Director for the California Raisin Marketing Board

jimpainterphd@gmail.com

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Chef Michelle Dudash, R.D.

• 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)

• 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

Presenters

michelle@dudashnutrition.com

Presentation Overview

California Raisins At-A-Glance

California Raisins Research• 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 4

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California Raisins At-A-Glance

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

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Fat Free

NA, NA, NA… Naturally Low in

Sodium

We FiberNaturally Sweet

Oh, K! Potassium Rocks

¼ Packed Cup =

Serving of Fruit

California Raisins Research

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California Raisins and…

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Blood Pressure Levels

Key Take-Away: Raisins have dietary fiber, potassium associated with cardio-protective benefits.

• 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

Research conducted at L-MARC & announced at the American College of Cardiology’s 61st Annual Scientific Session, March 2012.

Bays H, Anderson J. A Randomized Study of Raisins Versus Alternative Snacks on Cardiovascular Risk Factors American Diabetes Association Abstract, June 2012

California Raisins and…

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Post-Meal Glucose Levels

Key Take-Away: Raisins have a relatively low glycemic index and contain fiber which contribute to blood sugar control.

• 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 pre-hypertension 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

Research conducted at L-MARC & presented at the American Diabetes Association Annual Meeting, June 2012.

Bays H, Anderson J. A Randomized Study of Raisins Versus Alternative Snacks on Cardiovascular Risk Factors. American Diabetes Association Abstract, June 2012

California Raisins and…

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Satiety in Children

Key Take-Away: All-natural, no-sugar added raisins may help promote healthy weight maintenance in school-age 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

Research conducted at the University of Toronto & presented at the Canadian Nutrition Society Annual Meeting , May 2012.

California Raisins and…

• 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

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Dental Health

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.

California Raisins and…

• Data suggests raisin and dried fruit consumption are associated with a decreased likelihood of abdominal obesity

• The analysis examined the association between dried fruit consumption and body weight and waist circumference in adults, using NHANES data from 1999 to 2004

• 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

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Abdominal Obesity

Key Take-Away: Eating dried fruit, such as California Raisins, is associated with a smaller waistline and less belly fat.

California Raisins and…

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Running Performance • 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

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

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).

Too B et al. UC Davis ACSM 2012

California Raisins and…

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Athletic Endurance

Antioxidants

• Raisins were shown to be a good alternative to sports gels in a recent study conducted with endurance athletes

• Endurance-trained cyclists (4 males and 4 females) completed two feeding-performance 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)

• There were no differences in performance in the 45-minute cycling trial (at 75% VO2max) between raisins and sports gel consumption

Key Take-Away: Consumption of all-natural California Raisins resulted in the same performance output as sports gels.

Consumer Insights, Trends & Practical Applications

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National Survey ResponseWe 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%)

17 California Raisin Marketing Board phone survey among 1,003 moms, December 2011.

Key Take-Away: California Raisins are a wise choice for today’s nutrition-minded, health aware moms.

Sources of Added Sugars in U.S. Diet

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Figure 3-6. Sources of Added Sugars in the Diets of the U.S. Population Ages 2 Years and Older, NHANES 2005-2006

Stealth Health

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Watch for Hidden Added Sugar

Solution:

Replace some or all sugar with fruit in recipes

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

Likely Culprits:

• Salad dressings

• Sauces

• Yogurt

Freedigitalphotos.net/Grant Cochrane

Stealth Health

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Consumer TrendsAbout 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

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

Freedigitalphotos.net/Carlos Porto

Sources of Sodium in U.S. Diet

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Figure 3-2. Sources of Sodium in the Diets of the U.S. Population Ages 2 Years and Older, NHANES 2005-2006

Stealth Health

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Reduce Sodium,Maximize Flavor

Techniques:• Herbs and spices• Seasonal ingredients• Pops of intensely flavorful

ingredients• Preparation techniques

Spice Up Your Recipes!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

Stealth Health

The Other Side of the Sodium Equation

• Americans eat only about half of the daily recommended potassium

• Common Sources: 1. Baked white and sweet potatoes2. Plain yogurt3. White beans4. Tomato puree5. Orange juice

• And, as an everyday snack, raisins have 9% DV of potassium

Stealth Health

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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

Stealth Health

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Bursts of Flavor

Use California Raisins in…

• Stews, chili• Trail mix• Smoothies & sauces• Salads• Snack bars • Cookies & desserts• Taco meat, meatballs,

burgers• Nut butter spreads &

toppings• Cheese pairing

Stealth Health

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California Raisins versatility

California Raisin flavor affinities:• Nuts• Cereals, oats• Cinnamon, ginger• Desserts• Lemon, orange• Rum• Vanilla, almond extract• Wine• Plus endless possibilities!

Putting it all Together

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California Raisin Recipes

California Raisin Recipes

More California Raisin Resources

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LoveYourRaisins.com LoveYourRaisins.com

Facebook.com/California Raisins

Pinterest.com/CalRaisins

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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