Grape Seed - Through a Dietitian’s Eyes
Grape seeds hold a true treasure.
Did you know the entire Grapoila story began with these very seeds?
FREQUENTLY ASKED QUESTIONS IN THE CLINIC
– If you could name just one thing we can do for our health, what would it be?
– What do you consider the biggest issue in Hungarian eating habits?
– Which food is the most effective in supporting health?
Luckily, despite sounding popular and simple, these complex questions are not so hard to answer—thanks to grapes.
In Hungary, wine consumption is quite significant—which ideally should be reduced*—but I highly recommend consuming food products made from by-products of winemaking due to their beneficial effects. And that by-product is none other than grape pomace.
HOW DOES GRAPE POMACE SUPPORT OUR HEALTH?
One of the consequences of a one-sided diet is that our bodies receive fewer nutrients than needed. These often include:
– unsaturated fatty acids
– antioxidants
Grapes are rich in both. The seeds extracted from the pomace are a treasure trove of unsaturated fatty acids (more than 70% of the fat content in the seeds is polyunsaturated fatty acids), while the grape seed flour—produced by grinding the dry residue left after pressing grape seed oil—and the dried skin powder are packed with antioxidants.
WHY IS IT A PROBLEM IF OUR INTAKE OF UNSATURATED FATTY ACIDS OR ANTIOXIDANTS IS INSUFFICIENT?
The danger lies in the fact that we don’t feel their absence right away! No one experiences pain after a day of eating only buttered bread, fried pork neck with parsley potatoes, and salami pizza. Quite the opposite!
However, such dietary patterns (combined with other social and lifestyle factors) can lead to chronic lifestyle diseases over time, driven by underlying inflammatory processes—like high blood pressure, obesity, atherosclerosis, cancer, inflammatory bowel diseases, depression, Alzheimer’s, etc.
We might think that in today’s information overload we’re constantly bombarded with tips that positively influence our health behavior—but unfortunately, fearmongering is still very common. For example: “Oil is bad, eat butter and cook with lard instead!” Or: “Fruit makes you fat and its sugar content is harmful, so eat only vegetables!” And: “Grapes are so high in sugar, don’t even say the word, let alone eat them!”
But in reality, a balanced diet—rich in unsaturated fats, antioxidants, and free radical-scavenging compounds—can support the body’s anti-inflammatory mechanisms.
Red grape skin and seeds—and thus grapeseed oil and grapeseed flour—are rich in beneficial biomolecules from a health preservation standpoint, especially polyphenols, such as resveratrol. This widely researched polyphenol may help reduce the incidence and support the treatment of numerous metabolic-related diseases.
Growing attention is being paid to its effects on gut health, and it appears that the antioxidant compounds in red grapes positively influence the gut microbiome, contributing to anti-inflammatory effects. Moreover, promising research suggests that in inflammatory bowel disease (IBD), resveratrol can reduce inflammation severity, and may also play a role in anti-cancer processes.
CAN EXCESSIVE ANTIOXIDANT INTAKE HAVE SIDE EFFECTS? (PRO-OXIDATION)
It’s a fact: anything with an effect can also have side effects! It’s important to understand that beneficial free radical-scavenging compounds are still free radicals themselves. So when we emphasize proper antioxidant intake, we’re not only warning against insufficient intake, but also cautioning against overconsumption. In excessive doses, antioxidants can exert pro-oxidative effects, meaning they can become harmful.
The good news is that plant compounds consumed in natural form do not lead to overdose—they're beneficial and safe to eat. With processed products (like dietary supplements), always stick to the recommended dosage!
Our bodies do have their own antioxidant mechanisms, but under high stress or strain, these may not be enough on their own.
The unsaturated fatty acid content of grapeseed oil is almost identical to that of olive oil—but its beneficial polyphenol content can be significantly higher, depending on the production method. The most gentle and environmentally friendly oil extraction method is cold pressing.
For optimal health, we once again emphasize variety—try something new whenever possible! For cooking, rotate different types of fats and oils.
GOOD TO KNOW!
The beneficial polyphenols in red grapeseed flour remain active during cooking, their amount does not decrease—so feel free to add it to dishes during baking or cooking.
BONUS TIP
Grapes contain melatonin, which concentrates in the grape seeds and helps regulate the sleep-wake cycle, making sleep more restful.
Many people are afraid of eating carbs in the evening, but the truth is: glucose is needed for tryptophan (an essential amino acid) to be effective, helping to produce serotonin and then melatonin. So if someone has a balanced dinner with carbs (bread, legumes, root vegetables) and even adds a little grapeseed flour (e.g. into sandwich spreads or bread dough), there's no need to worry—they’re not falling asleep from a “food coma,” but rather because the sandman got some great fuel.
LISTEN IN!
The GRAPE SEED PODCAST is now available on our YouTube channel! English subtitles will be added soon.
* Wine and alcohol consumption is a serious issue in Hungary, but delving into this is an endless story—it’s about everything except just nutritional science.
Still, it's worth taking the facts to heart: based on a 26-year follow-up study involving 195 countries, the most prestigious medical journal, The Lancet, stated that
there is no disease for which alcohol itself would reduce the risk of development,
but reducing alcohol consumption has beneficial effects in the case of any illness.
