The whole scoop on raisins

Raisins can be good for you, but beware -- nutritionist Jonny Bowden compares raisins with that friend who's great for sharing your innermost feelings with but useless when you're looking for a golfing buddy.

Raisins make a great snack or trail mix add-in, and they've got gobs of phenols -- plant compounds shown to have antioxidant qualities that protect cells from destructive molecules called free radicals. They also contain a good dose of potassium, along with fiber, calcium, magnesium and phosphorus.

"On the other hand, if you're trying to control blood sugar, and you need to cut back on carbs, raisins might not be the perfect choice," Bowden says in his book, "The 150 Healthiest Foods on Earth."

A couple of other raisin caveats: They're made from grapes, which are one of the fruits found to be highest in pesticides; and they stick to kids' teeth, making them a powerful promoter of cavities. On the other side, one study found that the oleanolic acid in raisins inhibited two types of cavity- and plaque-causing bacteria.

The bottom line: Make sure your kids brush particularly well after a raisin feed.

Try this recipe: Granola tastes great, but the store-bought kind can be full of fat and sugar. Try this healthy version from the Mayo Clinic instead.