Plums, commonly found during the summer season, are a popular fruit that offers a balance of sweet and tart flavors while providing an array of vitamins and minerals. Although some may hesitate to consume plums due to concerns about body heatiness or acne, research in the field of nutrition suggests that plums offer a surprising range of health benefits.
Plums Aid in Blood Sugar Regulation
Plums have been recognized for their blood sugar management properties, attributed to their unique characteristics. They contain a substantial amount of carbohydrates but do not cause a rapid increase in blood sugar levels after consumption. This is because plums enhance the production of adiponectin, a hormone that helps regulate blood sugar levels in the body.
Due to their fiber content, plums also contribute to a slower absorption of carbohydrates, leading to a gradual rather than a sudden spike in blood sugar levels. Consuming plums and prunes may reduce the risk of developing type 2 diabetes.
However, it is important to note that prunes are calorie-dense and can be easily overconsumed. To maintain control, it is advisable to limit intake to under 3 ounces per day.
Plums have been recognized for their blood sugar management properties
Promote Heart Health
Regular consumption of plums can contribute to maintaining a healthy cardiovascular system. Plums assist in lowering blood pressure and cholesterol levels, both of which are major risk factors for heart disease.
In a study, researchers demonstrated that drinking plum juice or eating 3 to 6 dried plums each morning for eight weeks significantly reduced blood pressure, total cholesterol, and LDL (“bad”) cholesterol levels compared to a group that only drank water.
Support Weight Management
Plums, with their abundance of polyphenols and active biocompounds, play a notable role in energy balance, particularly for individuals facing weight management challenges. Plum juice, being low in calories, is considered a potential aid in weight loss.
According to findings from preliminary preclinical studies, consuming plum juice has shown positive effects on weight reduction. With its negligible calorie content and rich polyphenol profile, plum juice is considered a promising candidate for supporting weight loss efforts.
Plum juice, being low in calories, is considered a potential aid in weight loss
Anti-Inflammatory Potential
As reported in a paper published in the journal Food & Function, the polyphenols present in plums are known for their strong anti-inflammatory and antioxidant properties. These substances can counteract free radicals, reduce oxidative stress, and decrease the risk of developing chronic diseases.
Aid in Relieving Constipation
Prunes and plum juice are well-known for their high fiber content, making them natural and effective remedies for constipation. A single prune offers approximately 1 gram of fiber, a majority of which is insoluble fiber that does not dissolve in water, helping to stimulate the digestive system and promote bowel movements.
Based on information from the National Institutes of Health (NIH), the consumption of prunes has been shown to be effective in alleviating constipation, even surpassing the effectiveness of common laxatives like psyllium.
However, consuming excessive amounts of plums at once may lead to diarrhea. To maintain digestive health, medical professionals recommend limiting prune consumption to 1.5 to 3 ounces per day. In the case of prune juice, it is advisable to choose varieties without added sugar and limit intake to less than 8 ounces per day.
Prunes and plum juice are well-known for their high fiber content, making them natural and effective remedies for constipation
Tips for Enjoying Plums
Refrain from peeling the skin of plums, as it contains a significant amount of fiber, vitamins, minerals, and antioxidant compounds, even more so than the flesh. Before consumption, clean the surface of the plums by rinsing off the waxy coating to eliminate potential allergens and minimize the presence of pesticides or bacteria that may reside on the skin. This waxy coating is a natural part of the plum, serving to protect and retain moisture; however, if you have a history of plum allergies, it may trigger symptoms such as itching and swelling in the mouth or throat area.
Plums are a rich source of vitamins and minerals beneficial to the immune system, so there is no need to avoid them even when experiencing a fever. However, individuals who are unwell should practice moderation due to the warming nature of plums, which may contribute to feelings of body heatiness, mouth ulcers, or acne breakouts. Although plums may be a favorite fruit, adults should limit their intake to 4-5 plums per day, and children to 2-3 plums per day.
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