The search for safe, natural remedies to the complicated problem of diabetes control never stops. Plum for diabetes is a promising ally in the ongoing fight against blood sugar surges, on top of being a tasty fruit. Diabetes is a widespread health disease that affects a large number of individuals worldwide. It is critical to maintain stable blood sugar levels to manage diabetes. If you have diabetes and you enjoy fruits, you may be interested in eating plums. The good news is eating plums may benefit diabetics in some ways.
Nutritious and a wonderful option for a diabetic diet are plums. They are high in antioxidants, vitamins, and fiber. Because plums have a low glycemic index, there is less chance of abrupt blood sugar rises while eating them. They are therefore a fantastic choice for anybody attempting to successfully regulate their blood sugar levels.
Plums can fulfill your sweet taste without significantly altering your blood sugar levels since they are juicy and delicious. However, it’s crucial to consume them in moderation. Any fruit, including too many plums, might still impact your blood sugar levels.
What Plum Does to Blood Sugar Levels:
Research that was published in the journal “Nutrients” looked into how eating plums affected the blood sugar levels of those who had type 2 diabetes. For 12 weeks, participants in the randomized controlled study were randomly assigned to consume 100 grams of fresh plum or a placebo-filled control group. According to the results, the plum group’s fasting blood sugar levels were significantly lower than those of the control group. Furthermore, the plum group showed improvements in oxidative stress and inflammatory indicators, which may provide advantages for cardiovascular health and diabetes control.
Top 5 health benefits of Plum for Diabetes Management
1. High in antioxidants
Plums are a rich source of plant components with antioxidant qualities, which help stop oxygen from interacting with other substances and damaging tissues and cells. They are particularly high in anthocyanins, which are also the pigments that give plums their black skin tone. According to research, plums contain more of these antioxidant-rich chemicals than nectarines and peaches do.
2. Could contain anti-inflammatory qualities
Plums contain beneficial plant components that may help prevent diseases including cancer, diabetes, and obesity. These compounds also appear to have anti-inflammatory qualities.
3. Could aid in controlling blood sugar levels
Chlorogenic acid, a polyphenol that is also present in coffee and which is particularly abundant in plums, is thought to help control hunger and blood sugar levels.
By eating the entire fruit, you may take advantage of its high fiber content, which slows down the fruit’s natural sugars from releasing into the juice.
4. May promote heart health
Many vitamins and minerals, including calcium, which promotes good blood clotting, are abundant in plums. In addition, they are a good source of potassium, vitamin C, and beneficial polyphenols, all of which lower cardiovascular risk factors.
5. Could improve mental abilities
According to research on animals, plums’ high polyphenol content may be able to stave down the cognitive deterioration that comes with aging
Plum Nutrition
One cup of sliced plums has:
- Calories: 76
- Protein: 1 gram
- Fat: Less than 1 gram
- Carbohydrates: 18 grams
- Fiber: 2 grams
- Sugar: 16 grams
Plums are also a good source of:
- Calcium
- Magnesium
- Phosphorus
- Potassium
- Vitamin C
- Vitamin A
- Vitamin K
- Folate
Dried plums, or prunes, have similar nutritional value but a far greater sugar content. A cup of pitted prunes contains sixty-six grams of the juice.
Prunes have 12 grams of fiber per cup. They are a popular at-home treatment for constipation because of this. They also have a low glycemic index because of the fiber, which helps you regulate your blood sugar.
Glycemic Index: Why Plums Are Diabetes-Friendly
One important component in figuring out how food affects blood sugar levels is the glycemic index (GI). Because of their comparatively low GI, plum for diabetes are thought to be good. This section breaks down the glycemic index and shows why plums might be a wise option for people who want to efficiently control their blood sugar levels.
How to Include Plums in a Diabetic Diet
A tasty and healthy method to get the health advantages of plums while controlling blood sugar levels is to include them in a diabetic diet. Here are some suggestions for including plums in your diabetic diet plan that can be more beneficial for health:
Portion Control: Although plum for diabetes diet may be a beneficial addition, controlling portion sizes is crucial to limiting the amount of carbohydrates consumed and avoiding blood sugar increases. Maintain proper portion sizes; one small to medium-sized plum (approximately 2.5 inches in diameter) should be served at a time.
Pair with Protein or Healthy Fats: Consider serving plums with foods high in protein or healthy fats to help control blood sugar levels and encourage fullness. For instance, pair a plum with a piece of cheese, a dish of Greek yogurt, or a handful of almonds or seeds to create a well-balanced snack.
Include in Meals: To add a pop of sweetness and flavor, chop or slice plums and add them to salads, oats, yogurt, or cottage cheese. For a different take, try adding plums to savory recipes like whole grain pilafs or grilled chicken salads.
Blend into Smoothies: For a wholesome and reviving drink, include plums into homemade smoothies with protein powder, leafy greens, and unsweetened almond milk. To limit your intake of sugar, pay attention to portion sizes and other substances.
Bake or Roast Plums: The inherent sweetness and aromas of plums may be enhanced by baking or roasting. Try baking halved plums as a tasty dessert or as a topping for whole-grain pancakes or yogurt, topped with a little honey or maple syrup and cinnamon.
Make Your Chutney or Salsa: Using fresh plums, onions, garlic, jalapenos, lime juice, and herbs, make your own plum chutney or salsa. Use it as a dip for whole grain crackers or veggie sticks, or as a tasty topping for grilled chicken, fish, or tofu.
Select Whole Plums Rather Than Processed Varieties: Processed plum products, such as juices or canned fruits, may have a higher glycemic index and added sugars. Instead, choose fresh, whole plums. Whole plums include minerals and fiber, and they can aid in better blood sugar regulation.
Check Blood Sugar Levels: After eating plums, check your blood sugar levels to see how they impact your reaction, just like you would with any food. To ensure steady blood sugar management, monitor meal composition, portion sizes, and total carbohydrate intake.
In summary
Plum for diabetes is beneficial. Because of their low sugar index, high fiber content, vitamin content, and antioxidant content, plums are a great option for blood sugar regulation. On the other hand, diabetics should consume plums sparingly. Plums are a good fruit to add in your diet, but only if you consume them as a complete meal. Select plums that are fresh or free of added sugar. After consuming plums, measure your blood sugar level and keep track of how many you consumed.
For personalized care and deeper insights into managing diabetes, consider booking an appointment with our specialist. Your health deserves the best attention.
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