Plums are one of the most delicious fruits of the summer. They are juicy, colorful, sweet and sour in just the right measure, and during their season they are an excellent substitute for a sweet snack.
But beyond the taste, plums have several nutritional benefits that do not always receive enough attention: They are relatively low in calories, contain natural sugar in a moderate amount, fit beautifully into a weight loss menu, and in their dried version they have been studied quite a bit in the context of bowel activity and bone health.
1. Their glycemic index is relatively low
Fresh plums have a relatively low glycemic index, around 40 according to glycemic index tables. The meaning is that: They raise blood sugar levels more slowly compared to many other sweet foods. This does not mean they are "free" without limitation, but it does make them a better option when craving something sweet, especially compared to a cookie, snack or candy.
It is important to remember that the glycemic index is only part of the matter. It is affected by the amount eaten, the ripeness level of the fruit, and most importantly – the combination with other foods and the personal reaction of each individual.
One or two plums can also fit into the menu of those trying to maintain sugar balance, especially if they are eaten as part of a small meal that also contains protein or good fat, for example yogurt or a few almonds.
2. They have few calories relative to volume
A medium plum, weighing about 66 grams, contains only about 30 calories. In 100 grams of plums there are about 46 calories, so even two medium plums still remain a relatively light snack in terms of calories. This is a big advantage in the summer, because the fruit gives a feeling of freshness, volume, juiciness and sweetness, without overloading a large amount of calories.
This advantage is especially significant for those trying to lose weight but do not want to completely give up a sweet taste. In many cases the problem is not the desire for sweets itself, but the choice of foods that are highly concentrated in calories and sugar. A fresh plum provides a different answer: Natural sweetness, a lot of water, chewing, volume, and also a clearer end to the snacking. It is easier to eat two plums and stop, compared to opening a package of cookies or chocolate.
3. How much sugar is in a plum?
In a medium plum there is about 7 grams of natural sugar. The sugar in a plum comes together with water, fiber, fruit acids, and additional plant compounds, and therefore its effect on the body is not similar to drinking a sweetened beverage or eating a candy that contains concentrated sugar and is absorbed quickly.
True, 7 grams of sugar is a bit more than a teaspoon of sugar. In fruits there is sugar – but a whole fruit is not like eating white sugar. When eating the fruit in its entirety, you also get volume, chewing, water and fiber, and all of these affect the pace of eating and the feeling of satiety. Therefore, for most people, a fresh plum in a reasonable amount can be part of a healthy menu even during a period of weight loss.
4. Yellow or purple: What is the difference?
Purple and red plums usually contain more pigments from the anthocyanin family, which are antioxidants that give fruits and vegetables their red, purple and blue hues. The same pigments are also found in berries, dark cherries, purple grapes and some purple vegetables. Studies on plums indicate that a significant part of the anthocyanins is actually found in the peel, and therefore there is an advantage to eating the fruit with the peel after a good washing.
Yellow plums, on the other hand, tend to be more delicate and sweet in taste, and they also contain vitamins, minerals and antioxidants, but with a different pigment composition.
In terms of calories and sugar, the differences between the varieties are not dramatic in most cases.
5. They can help bowel activity
Plums, and especially dried plums, have been known for years for their effect on bowel activity. The explanation is related to the combination between dietary fiber and sorbitol, a natural sugar alcohol found in the fruit that can draw water into the bowel and soften bowel movements. This is one of the reasons why dried plums are considered a well–known home remedy for constipation.
This effect has also been tested in studies. In a study published in the journal Alimentary Pharmacology & Therapeutics, they compared dried plums to psyllium in people who suffered from mild to moderate constipation.
The researchers found that dried plums were more effective than psyllium in improving the frequency of bowel movements and other measures of constipation, and concluded that they could be a good nutritional option in appropriate cases.
Important: Do not overdo it. In people with a sensitive bowel, a tendency for gas, bloating or irritable bowel syndrome, too large an amount of plums or dried plums might actually cause discomfort. Therefore the recommendation is to start with a small amount and check personal reaction.
6. Dried plums
When drying the fruit, a large part of the water leaves, and the sugar, calories, fiber and minerals concentrate. Therefore 2 to 3 dried plums can be an excellent addition to yogurt or oatmeal, and also a gentle solution for constipation in some people, but a large handful can easily turn into a snack high in sugar and calories.
Dried plums also have benefits that have been studied beyond the digestive system. In a review published in the journal Nutrients, it was written that: Dried plums have a unique profile of nutritional components and bioactive compounds, and the possibility that they contribute to bone health was examined.
In an additional study published in The American Journal of Clinical Nutrition, it was found that a daily consumption of 50 grams of dried plums helped preserve bone density in the hip in postmenopausal women over a period of 12 months.
This of course does not turn dried plums into a substitute for calcium, vitamin D or physical activity, but it is definitely an interesting point that shows that this dried fruit is more than just a "grandmother's remedy for constipation".
When buying dried plums it is worthwhile to check the ingredient list. In some products sulfur dioxide or sulfites are added in order to preserve color and prevent darkening. This is not "poison", and these are additives permitted for use in food, but those who are sensitive to sulfites, and especially some people with asthma, should pay attention.
The bottom line, plums are an excellent summer fruit: Relatively low in calories, possessing a low glycemic index, rich in water, tasty, refreshing and can fit beautifully also into a balanced menu for weight loss or sugar balance. They are suitable as a sweet snack, especially when looking for something natural, juicy and not heavy.