Prune is the dried version of any type of plum. There are many types of plums. The dried version of the European plum (Prunus domestica), is the one that is commonly found in stores. There are other versions of plums like Prunus Americana and Prunus Salicina.
Prunes are concentrated source of:
Vitamin A, B, K
There is 7g of fiber per 100 of fruit. A serving is 3-4 fruits that gives roughly 3g of fiber which is about 12% of daily value. Dried plums retain both soluble and insoluble fiber and sorbitol. Soluble fiber helps slow down the absorption of glucose that stabilizes blood glucose level. 80% of the fiber in prunes is soluble fiber. Prunes have about 15% sorbitol when other fruits contains less than 5% of the same. The sorbitol, like fiber, absorbs more water and also increases the intestinal microorganisms that improves the guts’ health.
Prunes are rich sources of Glucose, fructose, sorbitol and sucrose. But prunes do not spike blood sugar because it is compact with natural fibers. So, consumption of prunes should be not more than 3-4 prunes.
Fresh plums are filled with water and so packed with water soluble vitamin C, too. Vitamin C is a powerful antioxidant that help prevent the formation of free radicals in the body. But we should also keep in mind that plum fruits, during the process of drying will lose its water and vitamin C and ends as a source of concentrated sugar with other nutrients and fiber. It is the high sugar content that helps dry this fruit without fermentation. So, 3-4 prunes can be taken, twice or thrice a week but not every day.
It also sounds good that prunes have lower GI when compared to other common dry fruits like raisins, figs and dates. This low GI number is because of the fiber it is packed with. Fiber keeps you full for longer and helps relieve constipation, too!
Prunes are rich in antioxidants (polyphenols), lutein, cryptoxanthin, chlorogenic acid, coumaric acid that prevents cell mutation and reduce cancer cell formation.
Potassium, an essential mineral found in prunes helps maintain a healthy blood pressure level.
Vitamin A promotes strong vision and prevents macular degeneration and cataracts.
Small children’s digestive system in not fully developed and their requirements are much lesser than adults. Seek doctor’s advice before adding prunes to your child’s favorite food because excess amount will show the symptoms of diarrhea.
It is easy to incorporate prunes to our daily meal. Prunes can be added to oats cereal, porridge that requires no extra added sugar. Prunes are very sweet and can be taken alone or with mixed nuts or salads. Oats porridge with prunes, a delicious and colorful breakfast!
Regular exercise and right portion of meals, every day, will help maintain your weight, blood sugar, and cholesterol.