12/8/2023 0 Comments Java juice in axlzSome studies have linked prune consumption with a reduced risk of debilitating bone conditions such as osteoporosis and osteopenia, which are characterized by low bone density ( 22). Prunes may be beneficial for improving bone health. Both characteristics may benefit blood sugar control. Plums and prunes are a good source of fiber and have been shown to reduce adiponectin levels. A reasonable portion size is 1/4–1/2 cup (44–87 grams). However, make sure to keep your portion sizes in check, since prunes are high in calories and easy to overeat. What’s more, consuming fruits like plums and prunes is associated with a lower risk of type 2 diabetes ( 21). Fiber slows the rate at which your body absorbs carbs after a meal, causing blood sugar to rise gradually, rather than spike ( 19, 20). This is attributed to their potential to increase levels of adiponectin, a hormone that plays a role in blood sugar regulation ( 19).Īdditionally, the fiber in plums may be partly responsible for their effects on blood sugar. Plums have properties that may help with blood sugar control.ĭespite being fairly high in carbs, plums and prunes do not appear to cause a substantial rise in blood sugar levels after they’re eaten ( 18, 19). Plums and prunes are high in polyphenol antioxidants, which may reduce inflammation and lower the risk of several chronic diseases. Yet while all of these findings are promising, more human studies are needed. They may have powerful health effects, including reducing the risk of heart disease and cancer ( 10, 15, 16, 17). In one test-tube study, the polyphenols in prunes significantly reduced inflammatory markers associated with joint and lung diseases ( 13, 14).Īnthocyanins, a specific type of polyphenol, appear to be the most active antioxidants found in plums and prunes. Many lab and animal studies have found the polyphenols in plums and prunes to have powerful anti-inflammatory effects, as well as the ability to prevent damage to cells that often leads to disease ( 10, 11, 12). In fact, some studies have shown that plums contain more than twice the amount of polyphenol antioxidants as other popular fruits, such as nectarines and peaches ( 9). They are particularly high in polyphenol antioxidants, which have positive effects on bone health and may help reduce the risk of heart disease and diabetes ( 8). Plums and prunes are rich in antioxidants, which are helpful for reducing inflammation and protecting your cells from damage by free radicals. Prunes and prune juice may be effective for relieving constipation due to their content of fiber and sorbitol. Additionally, limit your portion size to 4–8 ounces (118–237 ml) per day. If you are using prune juice, make sure it is 100% juice without added sugars. To prevent this from occurring, it is best to stick with a serving of 1/4–1/2 cup (44–87 grams) per day. It is important to keep in mind that eating too many prunes at once may lead to undesirable effects, such as diarrhea. In one study, people who consumed 2 ounces (50 grams) of prunes every day for three weeks reported better stool consistency and frequency compared to a group that consumed psyllium ( 7). It plays a role in preventing constipation by adding bulk to your stool and may speed up the rate that waste moves through your digestive tract ( 3, 4).Īdditionally, prunes and prune juice contain sorbitol, which is a sugar alcohol with natural laxative effects ( 4, 5).Įating prunes has been shown to be more effective at treating constipation than many other types of laxatives, such as psyllium, which is a type of fiber often used for constipation relief ( 6). The fiber in prunes is mostly insoluble, which means it does not blend with water. This is partly due to the high amount of fiber in prunes. Prunes and prune juice are well known for their ability to relieve constipation. Additionally, prunes contain more calories, fiber and carbs than fresh plums. The vitamin and mineral content of plums and prunes differs slightly, but both are packed with nutrients. In addition, prunes are higher in calories, fiber and carbs than fresh plums. Prunes contain more vitamin K than plums and are somewhat higher in B vitamins and minerals. Overall, the vitamin and mineral content of one serving of plums and prunes differs slightly. A 1-ounce (28-gram) serving of prunes contains the following ( 2): Prunesīy weight, prunes are higher in calories than plums. One plum contains the following nutrients ( 1):Īdditionally, one plum provides a small amount of B vitamins, phosphorus and magnesium ( 1). Plums are relatively low in calories, but contain a fair amount of important vitamins and minerals. Here is an overview of the nutrition profiles of plums and prunes. They contain over 15 different vitamins and minerals, in addition to fiber and antioxidants. Plums and prunes are impressively high in nutrients.
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