Grapes are incredibly good for you, giving you a variety of different vitamins, minerals, and even fiber. But it is possible to have too many.
So, what exactly happens if you eat too many grapes? Turns out, there are some negative side effects you can experience. Here’s everything you need to know.
1. Unintended Weight Gain
Sure, grapes are relatively low in calories. In fact, one cup of grapes has just 62 calories. The issue is, however, that grapes are easy to pop in your mouth.
If you sit down with a bag of grapes and turn on the TV, before you know it, you could eat most of the bag. Suddenly, your 62-calorie snack can multiply, eventually giving you the same number of calories you'd get if you ate a small meal.
If you eat large portions of grapes on a regular basis without first measuring your portion size, the additional calories may cause you to gain unintended weight.
2. Carb Overload
Everyone needs carbohydrates in their diet. Carbs convert to your body's main source of energy — glucose, otherwise known as sugar. Experts recommend that carbohydrates make up 45 to 65 percent of all the calories you consume.
That's 900 to 1,300 calories from carbs, or 225 to 325 grams (g) daily, based on a 2,000-calorie diet. That 1-cup serving of grapes has about 16 g of carbs. If you're snacking on grapes freely and not paying attention to your serving size, you could quickly consume more than your daily carb allotment.
You'll also throw off your balance of macronutrients, meaning that if your carb intake is high, your protein and fat intake may be lacking.
3. Gut-Related Concerns
Grapes offer some fiber — roughly 1 g from 1 cup. That's probably not enough to cause any disruption in your gut. If you snack on a larger serving of grapes, however, you increase your fiber intake.
Research suggests that Americans get about 16 g of fiber per day, which is still less than the recommended amount.
If you don't regularly consume a lot of fiber, you could notice an uncomfortable rumbling in your tummy after snacking on grapes. Because your body isn't used to the fiber, it may lead to symptoms like bloating or diarrhea.
4. Allergy Attack
If you're allergic to grapes, you might get hives or red patches on your skin if you touch grapes or eat them. In severe cases, you might have difficulty breathing or go into anaphylactic shock — which is a severe, life-threatening allergic reaction.
An allergic reaction doesn't necessarily mean you're allergic to the fruit itself. You may be allergic to a pesticide on the grapes, or to the yeast or mold that grows on the grapes.
The only way to be certain of what you're allergic to is to undergo allergen testing at your doctor's office or via a referral to a testing center. So if you’re experiencing symptoms after eating grapes, your best bet is to check in with a doctor for proper testing before you consume more grapes.
The Takeaway
Grapes are a nutritious and delicious fruit to snack on in moderation.
Eating grapes to excess can lead to unwanted side effects, such as unintended weight gain, carb overload, and gastrointestinal symptoms related to their fiber content.
Some people may have a grape allergy, which could make this fruit unsafe to eat.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Kara Andrew, RDN, LDN, is the director of health promotion for Memorial Hospital in Carthage, Illinois. She is also licensed as an exercise physiologist and certified in lifestyle medicine by the American College of Lifestyle Medicine. Her experience includes corporate wellness, teaching for the American College of Sports Medicine, sports nutrition, weight management, integrative medicine, oncology support, and dialysis.
She earned her master's in exercise and nutrition science at Lipscomb University.
Andrew has served as a president and board member of the Nashville Academy of Nutrition and Dietetics. She was recently elected a co-chair of the fitness and medicine group in the American College of Lifestyle Medicine.
Melodie Anne Coffman is a nutrition and wellness writer. Her interests include women’s health, geriatric nutrition, and personal defense as components of overall wellness.
