Let's cut through the salad of nutrition palaver: grapes are kickass. They're sugar-laden bundles of vitamin C and antioxidants that deliver a swift upswing to your health. Ever contemplated replacing your candy drawer with a bunch of grapes? You should.

Thanks to the U.S. Department of Agriculture, here are the hard facts about a cupful of these little spheres of deliciousness: 104 calories, 27.3 grams of carbohydrates, a microscopic 0.2 grams of fat, 1.1 grams of protein, and a good trace of necessary fiber. They bring a party of vitamins C and K, along with B vitamins and powerhouse antioxidants. The reason your heart thrives on these guys? Polyphenols such as resveratrol and anthocyanin do the magic. While both green and red varieties provide roughly equal vitamins and minerals, the darker players carry more anthocyanins and resveratrol.

Lovers of laboratory and animal studies have found at least 78 phenolic compounds in grape pulp that amp up antioxidant activity, reduce inflammation, modulate your gut microbiota, aid obesity management, tickle your cardiovascular system, help manage diabetes, protect your liver, prevent cancer, slow down aging and safeguard your nervous system. It's an impressive list of potential benefits, though more human research is needed.

What about the 'grape terror' for those with diabetes? Amy Kimberlain, RDN, a registered dietician, gives the green light. She agrees grapes can cause a quick jump on the sugar levels but advises pairing them with a protein, healthy fats, and fiber for a controlled sugar level ride.

Taking grapes from an in-between-meals snack to the main feature of your diet is definitely not rocket science. Summon them to party in your fruit salads, dish them as cool grape popsicles during summer, or add a refreshing twist to your peanut butter and jelly affair. For a grand performance, skewer grapes and cheese cubes for a healthy snack or create a savory grape star salad. Or simply chuck them in your oatmeal as a natural sweetener.

For dessert, try a homemade grape sorbet, stirring in a dash of honey and lemon jizz. Looking for a unique side dish that pairs well with savory dishes? Roast grapes with olive oil, garlic, fresh rosemary, salt, and pepper. And for the teetotalers, homemade grape juice with no added sugar is perfect.

Beware though, guzzling too many grape juices may spike your sugar levels as grape skins carry most of the nutritional value. Lastly, don't take this as your official excuse to start pounding down glasses of red wine. You'll get the goodies, but also run the risk of liver damage and cancer.

Bottom line: Grapes are versatile, nutrient-dense fruits that can rock your health boat-just know how to blend them into your diet.