The most common disease that is affecting many people in this modern life is diabetes. You need to avoid diabetes in early stages rather than suffering from it later. To avoid or control diabetes, experts recommend that you have to include a healthy diet in your daily routine. This includes a variety of fruits which helps to reduce blood glucose levels.
It is recommended to have foods that have low-glycaemic index. Let us see in this article whether plum fruit have such properties or not.
Nutritional Facts about Plum Fruit
Before knowing the benefits of any fruit, it is always good to know its nutritional value. Plums are considered as a stone fruit as they have a pit in the centre. They are widely available in May and October. 2 plums contain 60 calories, 15 grams of carbs and 2 grams of fiber. They are good source of Vitamin C. They are fat-free and low in calories and carbs. It is recommended to have 2 plums in everyday diet. Prunes, which are dried plums are almost similar to regular plums. They are a little bit lower in carbs and calories. Prunes are however not that filling to the appetite and you ask for more.
Benefits of Taking Plums for Diabetics
Below are the advantages for diabetic patients when they include plums in their daily diet.
- Plums contain many nutrient values which are very helpful in many ways.
- Plums contain vitamin A, Vitamin C, Vitamin K, Potassium, Copper and Manganese. They even contain small amounts of Vitamin B, Phosphorus and magnesium.
- Prunes contain Vitamin B2, B3 and B6 additionally. Prunes are higher in calories, fiber and carbs than plums.
- Plums are rich in antioxidants whether they are in the form of prunes or plums.
- They are particularly rich in polyphenol antioxidants. It has very good effects on bone health and help to reduce diabetes and heart disease.
- They have the ability to avoid damage to cells which is the root cause for any disease.
- Plums have anthocyanins which is a specific type of polyphenol. This has powerful positive effect on health.
Low Glycaemic index
- Plums have low Glycaemic index which is quite necessary for diabetic patients.
- This helps in releasing the blood sugars slowly.
- The high fiber in Plums help to slow your rate of absorption of carbs after meals.
- Consuming plums help to increase hormone levels of adiponectin which helps in blood sugar regulation.
- Along with the many benefits that plums have, it also helps in promoting bone health.
- Prunes are well-known for not only preventing bone loss, but also helps in reversing the bone loss that already occurred.
- It helps to prevent osteoporosis and osteopenia.
- The juice from Prunes and plums are very beneficial to health.
- As it contains high fiber, which is mostly insoluble, it helps to prevent constipation by adding bulk to your stool.
- The juice contains sorbitol, which has natural laxative effects.
- It is well-known to help constipation.
- Constipation is the major health effect found in diabetic patients. Drinking plum juice can help with constipation in diabetic patients.
Guidelines to include Plum fruit in your diet
Below are the guidelines on including plum fruit in diabetic diet.
- Plums should be eaten with their peel. As their peel contains antioxidants.
- Plums can be taken in the diet as juice.
- Dried plums are prunes. These can also be taken but in limited amount.
- They can be eaten raw or can be included in salads and smoothies.
- You can make Spinach, Basil and Plum salad, Pasta salad with roasted chicken and plum, Plum avocado summer salad, Prune orange fennel and onion salad, cinnamon plum smoothie. These are some of the ways that plums can be included.
- Plums can be used to make sauces for savoury items.
- Plums can be grilled and eaten. They can then be added to salads.
- Poached plums are also a great option.
- They can be caramelized for breakfast.
With this article, you came to know some of the benefits of plums and prunes for diabetic patients. You have also been given some ideas on how to include them in your diet. Include at least 2 plums daily in your diet.