Plums and diabetes. Plums are a stone fruit in the subgenus Prunus. They come in different colors, such as red, yellow, purple, and green. Plums have a firm and juicy flesh, which gives them a sweet taste. Their peel is smooth, with a beautiful waxy surface.
Plums are similar to nectarines, apricots, and peaches in composition. They are called stone fruits or drupes, meaning their flesh surrounds a fruit stone that contains the fruit’s seed. They also come in wide varieties, such as the following:
- Japanese or Chinese plum
- Damsons (European)
- Prune plums (European
- Greengages (European
- Victoria plums (European)
- Mirabelle plums (European)
- Myrobalan or cherry plums (European)
How does eating plums help in diabetes management?
Plums are one of the healthiest and safest fruits for diabetes. Adding them to the daily meal plan helps in managing blood sugar levels. But in what way do these fruits promote better diabetes management?
The glycemic index of plums is only 24, and hence it will not affect your blood sugar. Plum supports blood sugar regulation and prevents unwanted spikes.
Besides its GI value, research suggests that plums can support weight loss. They are low in fat content, making them beneficial for people who want to shed extra pounds. Thus it supports an increase in insulin sensitivity. Once the body responds well to insulin, reversing type 2 diabetes is possible.
Plums are also rich in fiber. Once consumed, this compound takes time to break down. This delay the digestion process, satiates your hunger and prevents unhealthy overeating.
Other health benefits of plums for diabetes patients
Like other low-GI fruits, plums are also rich in antioxidants. The presence of these nutrients reduces inflammation and prevents cellular damage brought about by free radicals. Polyphenols, a type of antioxidant, inhibit inflammatory conditions associated with varying blood sugar levels.
In diabetes patients, bone problems are one of the major complications. Consuming plums daily can prevent the onset of bone health problems. Studies also suggest that plums stimulate certain body hormones that assist in bone formation.
Nutritional profile of plums
The following provides the nutritional value of one cup of sliced plums:
- Fiber – 1 gram
- Carbs – 8 grams
- Calories – 30
- Sugar – 7 grams
Plums are also a rich source of the following:
- Vitamin A
- Vitamin C
- Vitamin K
- Calcium
- Magnesium
- Phosphorus
- Potassium
Takeaway
Plums are safe for diabetes patients. However, balancing the amount of intake is also necessary. If you are planning to incorporate plums into your daily diet, you can; however, it is recommended to talk to your doctor first to ensure your condition is well-managed.
