Author: Shifa Fatima, MSc.
Medically Reviewed by: Dr. Apoorva T, MHM.
Reviewed: April 20, 2022
Category: Nutrition
Prunes are dried forms of plums that offer significant health benefits for people with diabetes. Once plums are ripened, they are harvested and sent to drying facilities where they are washed and dehydrated by either sun-drying or using dehydrators. This dehydrated version of plums is known as prunes.
Only specific plum varieties are used to make prunes. They remain consumable for up to a year when stored under proper conditions. They are a powerhouse of nutrients with one prune containing only 23 calories. Prunes are an excellent source of fiber, have a low glycemic index, and are a perfect choice for people with diabetes.
When choosing dried fruit or any fruit for that matter, prunes are a healthful choice for people with diabetes because of their fiber and lower glycemic index.
Prunes are a healthy snack that may help you feel fuller longer and eat less later in the day, according to research. Prunes do not significantly raise blood glucose or insulin levels, making them beneficial for managing blood sugar.
Prunes are a natural source of minerals essential for bone health, such as boron and potassium. Individuals with diabetes may have weaker bones and be more at risk for bone fractures than persons without the condition.
| Nutrient | Content per Prune |
|---|---|
| Calories | 23 calories |
| Fiber | High (soluble and insoluble) |
| Potassium | High |
| Vitamin K | High |
| Boron | Present |
| Manganese | Present |
| Iron | Present |
| Antioxidants | Chlorogenic acid, Neochlorogenic acid |
| Sorbitol | Present (sugar alcohol) |
| Pectin | Present (soluble fiber) |
Including a serving of prunes in daily diet can improve a person's overall health. Here is how prunes can boost your well-being:
Prunes have a healthy combination of soluble and insoluble fibers. The soluble fibers soak up water and make the movement of the stool easier. The insoluble fibers maintain intestinal function and bowel regularity.
The fermentable sugars (sorbitol and fructans) present in prunes act as laxatives and are helpful to prevent constipation. In fact, prunes can be given, in the mashed or puréed form, to babies who have just started taking solid foods to help with easy bowel movements.
Chlorogenic acid and neochlorogenic acid are the antioxidants present in prunes. They prevent oxidative stress and are beneficial in managing heart conditions and blood sugar levels. They promote healthy skin and hair as well. Antioxidants are even known to slow down signs of aging.
The high potassium concentration in prunes helps prevent the risk of cardiovascular conditions. Potassium helps maintain regular heart rhythms and is important for healthy muscle and nerve function. This helps control blood pressure and cholesterol, leading to better heart health by eliminating common heart problems due to diabetes.
Fortified with iron, prunes help to prevent anemia. Prunes are also rich in antioxidants and, to some extent, neutralize the effects of smoking. This improves the condition of the lungs. The rich content of phenolic compounds and fiber in prunes helps to reduce the incidence of colon cancer.
Research has proved that the high Vitamin K, boron, and manganese content in prunes effectively maintains the proper bone density and helps in preventing osteoporosis. The potassium in prunes helps regulate muscle contractions, which prevents muscle fatigue.
Consuming prunes keep you feeling full for a longer time, thus curbing your hunger cravings. This reduces over-eating and assists in proper weight management.
Prunes work wonders in maintaining fitness levels. They are supposed to have higher concentrations of vitamins than other dry fruits. Here are the specific benefits for people with diabetes:
Slows Glucose Absorption: The phenolic compounds present in prunes slow down glucose absorption in the bloodstream.
Prevents Blood Sugar Spikes: The rich fiber content of prunes ensures no sudden spikes in blood sugar levels.
Improves Insulin Sensitivity: Prunes contain sorbitol – a carbohydrate that comes under the category of sugar alcohols. This improves insulin sensitivity and helps to manage normal blood glucose volumes.
Reduces Cholesterol: Pectin, a soluble fiber present in prunes, reduces cholesterol levels and prevents insulin resistance, leading to better blood sugar control.
Prevents Obesity: Prunes have low calories and stimulate a feeling of fullness. This ensures that you don't overeat in subsequent meals. This way, prunes help prevent obesity, a major risk factor associated with diabetes.
Cardiovascular Health: The antioxidants in prunes help in maintaining good cardiovascular health and blood pressure. This reduces the chances of comorbidities associated with diabetes.
Low Glycemic Index: The low glycemic index of prunes makes it easier to manage diabetes.
The glycemic index (GI) is the ability of the food's carbohydrate content to raise blood sugar levels. The lower the GI, the better it is for managing diabetes.
The glycemic index of prunes is 29, which comes under the low GI category, according to the American Diabetes Association.
The carbohydrates in prunes are slow-acting, 'good' carbs. This aids in reducing blood glucose volumes and preventing diabetes-related complications. It improves insulin sensitivity and helps to normalize blood sugar levels.
Prunes are versatile ingredients that add flavor and sweetness to dishes. They are an apt addition to a diabetes-friendly diet, and can be eaten independently or by combining them with other foods. Remember to eat them in moderation, though. Avoid artificially sweetened, processed prunes, as they increase the glycemic load. It is best to go for the unprocessed and unsweetened varieties.
Direct Consumption: Eat prunes in their original form during your snack time.
Smoothies: Make smoothies with prunes adding bananas, peaches, pears and almonds.
Breakfast Cereals: Add prunes to your breakfast cereals.
Juice: Blend prunes into a juice.
Stewed Dishes: Stew prunes and make sweet or savory dishes according to your taste.
Baking: Make a purée out of the prunes, and use it for baking puddings, pies and cakes.
Salads: Include prunes in a salad along with carrots, beets and nuts.
Chutney: Make a spicy prune chutney using tomatoes and onions.
The abundance of nutrients present in prunes guarantees overall benefits to heart, bone, and muscle health. Being a low GI food, prunes are instrumental in normalizing blood sugar levels. They are multi-faceted ingredients that can be used to prepare various deliciously healthy dishes and hence are good for people with diabetes.
Including two or three prunes in the daily diet chart of a person having diabetes is a healthy option. The high fiber content and low GI of prunes make it an ideal food to manage blood glucose volumes.
No, prunes are known to prevent spikes in blood sugar. The presence of fibers and phenolic compounds in prunes slows down glucose absorption into the bloodstream. This results in steady blood sugar levels.
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This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.
Shifa Fatima, MSc. - Author
Dr. Apoorva T, MHM. - Medical Advisor
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