NUTRITION ALERT: ONE MEDIUM-SIZED PLUM (66 GRAMS) CONTAINS…
Plums are beneficial for relieving constipation and promoting skin health. This fiber content can also act as a natural laxative and support a glowing complexion. (Pic source: Pixabay)
Sweet and slightly tangy, red plums are not only packed with flavours but also many nutrients. While you can enjoy this juicy fruit fresh or sun-dried, it is also used for making jams, pickling, and more. Apart from being a rich source of antioxidants, fibre, potassium, vitamin C, and vitamin K, among other minerals, they are also good for digestion, heart health, and skin health.
Speaking with indianexpress.com, Ushakiran Sisodia, Registered Dietician and Clinical Nutritionist Diet and Nutrition, Nanavati Max Super Speciality Hospital said, “Plums contain zero cholesterol, and with 1.5g of fiber per serving, they are beneficial for relieving constipation and promoting skin health. This fiber content can also act as a natural laxative and support a glowing complexion. The presence of potassium in plums classifies them as a functional food for heart health, as this nutrient aids in improving heart function by enhancing its pumping capability”.
Guru Prasad Das, Senior Dietitian, CARE Hospitals, Bhubaneswar concurred and said, “Plums offer various health benefits, including digestive health support, antioxidant properties, potential heart health benefits, and contributions to bone health”.
The nutritional profile of one plum
The nutritional profile of plums can vary slightly depending on the specific variety, but in general, plums are low in calories and a good source of essential nutrients. Here is an approximate nutritional breakdown for a medium-sized plum (about 66 grams), as shared by Das:
- Calories: 30
- Carbohydrates: 8 grams
- Fiber: 1 gram
- Sugars: 7 grams
- Fat: 0 grams
- Protein: 0 grams
- Vitamin C: 6% of the Daily Value (DV)
- Vitamin K: 6% of the DV
- Potassium: 3% of the DV
The presence of potassium in plums classifies them as a functional food for heart health. (Pic source: Freepik)
Health benefits of plums
Below are various health benefits of plums, shared by Das:
1. Digestive health: Plums are a good source of dietary fiber, which can promote regular bowel movements and prevent constipation.
2. Antioxidant properties: Plums contain various antioxidants, such as phenolic compounds, which can help protect against oxidative stress and reduce inflammation in the body.
3. Heart health: Plums are rich in potassium, which is important for maintaining healthy blood pressure levels. Additionally, the antioxidants in plums may help reduce the risk of heart disease by preventing the oxidation of cholesterol in the arteries.
4. Blood sugar control: Despite their natural sugars, plums have a relatively low glycemic index, which means they have a minimal impact on blood sugar levels. However, moderation is still advised for diabetic patients, and it's best to consult with a healthcare professional for personalised advice.
5. Bone health: Plums contain certain nutrients, including vitamin K, which is essential for bone health. This vitamin helps in the absorption of calcium and promotes bone mineralisation.
Can diabetics also have plums?
For diabetic patients, plums can be included in moderation as part of a well-balanced meal plan. “The high fiber content in plums can help slow down the digestion and absorption of sugars, which can be beneficial for blood sugar control. However, it's important to monitor blood sugar levels and consult with a healthcare professional for personalised advice,” said Das.
Sisodia added, “A 100g serving can be consumed twice daily -- at 10am and 6pm -- by diabetics, as it does not overly elevate blood sugar levels”.
A 100g serving can be consumed twice daily - at 10am and 6pm - by diabetics, as it does not overly elevate blood sugar levels. (Pic source: Freepik)
Things to keep in mind
While plums offer several health benefits, it's essential to keep a few things in mind. Das shared them as:
1. Allergies: Some individuals may have allergies or sensitivities to plums or related fruits. If you have known allergies, it's important to exercise caution.
2. Moderation: While plums are nutritious, it's important not to consume them excessively. They should be part of a varied diet that includes other fruits, vegetables, whole grains, lean proteins, and healthy fats.
3. Personalised needs: Nutritional needs can vary from person to person based on factors such as age, sex, activity level, and overall health. It's always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice.
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2023-05-31T13:13:33Z dg43tfdfdgfd