Dried plums, also known as prunes, are the dried versions of certain types of plums. They are a popular snack food and are often used in cooking and baking. Dried plums are a good source of fiber, vitamins, and minerals, including potassium and vitamin K. They also contain antioxidants that can help protect cells from damage.
Dried plums have a sweet, slightly tart flavor and a chewy texture. They can be eaten on their own as a snack, added to trail mix, or used as a sweetener in recipes. They are often used in baked goods such as muffins, cakes, and breads, and can also be used in savory dishes such as stews and tagines.
When purchasing dried plums, look for ones that are plump and moist. They should not be too dry or hard. Dried plums can be stored in an airtight container at room temperature for several months, or in the refrigerator for even longer.
Benefits of dried plums
Certainly! Here are some of the potential health benefits of dried plums:
- Improved digestion: Dried plums are a good source of fiber, which can help keep the digestive system healthy and regular. Fiber helps move food through the digestive tract, preventing constipation and promoting bowel regularity.
- Bone health: Dried plums are a good source of vitamin K, which is important for bone health. Vitamin K helps the body absorb calcium, which is essential for building and maintaining strong bones.
- Heart health: Dried plums contain potassium, a mineral that can help lower blood pressure and reduce the risk of heart disease. Potassium can also help regulate the heartbeat and support overall cardiovascular health.
- Antioxidants: Dried plums are a rich source of antioxidants, which are compounds that can help protect cells from damage caused by free radicals. Antioxidants may also help reduce inflammation and lower the risk of chronic diseases such as cancer and Alzheimer’s.
- Blood sugar control: Dried plums have a low glycemic index, which means they don’t cause a rapid spike in blood sugar levels. This can be beneficial for people with diabetes or anyone looking to manage their blood sugar levels.
- Cognitive function: Dried plums contain phenolic compounds, which have been shown to have neuroprotective effects. Some research suggests that consuming dried plums may help improve cognitive function and memory.
- Weight management: Dried plums are low in calories and high in fiber, which can help promote feelings of fullness and satiety. Including dried plums in a balanced diet may help with weight management and weight loss.
- Skin health: Dried plums contain vitamin C, which is important for skin health. Vitamin C is necessary for the production of collagen, a protein that helps keep skin firm and elastic. Dried plums may also help protect the skin from damage caused by UV radiation and environmental toxins.
- Immune system support: Dried plums are a good source of vitamin A, which is important for a healthy immune system. Vitamin A helps maintain the integrity of the skin and mucous membranes, which act as a barrier against infection.
- Cancer prevention: Some studies suggest that the antioxidants in dried plums may have anti-cancer properties. For example, the phenolic compounds in dried plums have been shown to inhibit the growth of cancer cells in laboratory studies.
As with any food, it’s important to incorporate dried plums into a balanced diet and lifestyle. While dried plums have many potential health benefits, they should not be relied upon as a sole source of nutrition or used to replace other healthy foods in the diet.
The nutritional value of dried plum
The nutritional value of dried plumDried plums, or prunes, are a nutritious food that provides a variety of vitamins, minerals, and other beneficial nutrients. Here are the nutrition facts for a 1/4 cup (40 gram) serving of dried plums:
- Calories: 100
- Protein: 1 g
- Fat: 0 g
- Carbohydrates: 26 g
- Fiber: 3 g
- Sugar: 16 g
- Potassium: 290 mg (8% of the Daily Value)
- Vitamin K: 22 mcg (28% of the Daily Value)
- Vitamin A: 343 IU (7% of the Daily Value)
- Vitamin B6: 0.1 mg (5% of the Daily Value)
- Iron: 0.6 mg (3% of the Daily Value)
- Magnesium: 10 mg (3% of the Daily Value)
Dried plums are also a good source of antioxidants, particularly phenolic compounds, which may help protect cells from damage and reduce the risk of chronic diseases. In addition, they are low in fat, sodium, and cholesterol, and contain no saturated or trans fats.
It’s worth noting that dried plums are relatively high in sugar, so they should be consumed in moderation as part of a balanced diet. However, their fiber content can help slow down the absorption of sugar into the bloodstream, which can help prevent blood sugar spikes.
Are there any negative effects of dried plums?
While dried plums, or prunes, are generally considered a healthy food, there are some potential negative effects to be aware of:
High in sugar: Dried plums are relatively high in sugar, with about 16 grams of sugar per 1/4 cup serving. Consuming too much sugar can contribute to weight gain, tooth decay, and other health problems.
High in sorbitol: Dried plums are naturally high in sorbitol, a type of sugar alcohol that can cause digestive issues such as bloating, gas, and diarrhea in some people. This is especially true for people with irritable bowel syndrome (IBS) or other digestive disorders.
Contains oxalates: Dried plums contain oxalates, which are naturally occurring compounds that can contribute to the formation of kidney stones in some people.
Interactions with medication: Dried plums may interact with certain medications, including blood thinners and some antibiotics. If you are taking medication, it’s important to talk to your doctor before consuming large amounts of dried plums or making any major changes to your diet.
It’s worth noting that these potential negative effects are generally not a concern for most people when consumed in moderation as part of a healthy diet. However, if you have any concerns about the potential negative effects of dried plums or any other food, it’s always a good idea to talk to your doctor or a registered dietitian.
