Is Plum Fruit Good for Diabetes?
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When you think of a juicy, tangy fruit that’s both delicious and refreshing, plums might come to mind. Known as aloo bukhara in many parts of India, this vibrant fruit is not just a treat for your taste buds but also a healthy addition to your diet, especially if you have diabetes.
Packed with essential nutrients and offering a unique sweet and slightly tart flavor, plums can be a great choice for those looking to manage their blood sugar levels while still enjoying their meals.
But how can you make the most of this nutritious fruit? And how can you ensure that you’re incorporating it into your diet in a way that supports your health goals? We’ll answer all these questions in this blog, so read on!
080694 50746What is Plum (Aloo Bukhara)?
Plum, or aloo bukhara, is a small, round fruit with smooth skin and a pit in the center. It comes in different colors, ranging from deep purple to bright red, and is widely enjoyed fresh or dried. The fruit has a unique sweet and slightly tart flavor that makes it a popular choice for desserts and even savory dishes.
But did you know that plums offer more than just good taste? They are packed with essential nutrients that can benefit your health, especially for managing diabetes.
What is the Nutritional Value of Plum?
Plums are not just delicious; they’re also packed with nutrients. As per IFCT (India Food Composition Tables), 2017, medium-sized plums (about 100 grams) contain:
Plums are low in calories and provide a modest amount of fiber, which can be beneficial for blood sugar control.
What is Plum’s Glycemic Index (GI)?
The glycemic index (GI) of a food indicates how quickly it raises blood sugar levels. Foods with a low GI are better for maintaining stable blood sugar levels.
Fresh plum has a low GI of approximately 40, making it a good choice for people with diabetes. The fiber in plums helps slow the absorption of sugars, preventing spikes in blood sugar.
On the other hand, dried plums have modest amount of fiber and have an approximately low glycemic index of 29.
Is Plum Good for Diabetes?
Plums are a great option for a diabetes-friendly diet because of their low GI, which means they are less likely to cause sharp increases in blood sugar levels. Plum for diabetes offers health benefits, and some of them are:
1. Antioxidant Properties
Plums are packed with antioxidants, especially vitamin C, which help protect your cells from damage. This is important for people with diabetes because high blood sugar can cause extra stress on your body, possibly leading to health problems.
2. Weight Management
Maintaining a healthy weight is important for managing diabetes, and plums can help with that. They are low in calories, which means you can enjoy them without worrying about excessive calorie intake. Plus, the fiber content in plums can help you feel fuller for longer, reducing the chances of overeating.
3. Blood Pressure Control
Plums are also known for their potassium content, which can help regulate blood pressure. High blood pressure is a common issue for people with diabetes, and eating potassium-rich foods like plums can support heart health.
4. Moderate Fiber Content
While plums are not exceptionally high in fiber, they do contain about 2 grams of fiber per serving. This fiber can still help maintain stable blood sugar levels by slowing down the absorption of sugar into the blood.
The natural sweetness of plums can also satisfy sugar cravings without the need for sugary snacks, making them a healthier alternative.
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Ways to Add Plum to a Diabetes Diet
There are several ways to incorporate plums into a diabetes diet. You can eat plums as a whole to get maximum benefits. Thought the best way to have plums is as a snack in between meals, you can also make plum recipes which is great for people with diabetes. Some of them are:
1. In Salads
Sliced plums added to a green salad like spinach, cucumber, etc., can elevate your dish with a sweet-tart flavor.
2. As a Dessert
Add plums with paneer or dahi (curd) for a balanced, diabetes-friendly dessert. The natural sweetness of plums complements the creamy texture of these dairy options, making it a satisfying treat. You can sprinkle some cinnamon or a pinch of cardamom for added flavor.
3. No Maida Sugar-Free Plum Cake
This special plum cake is perfect for people with diabetes, offering a delicious way to enjoy the holiday season without guilt. It’s sugar-free, made without Maida (all-purpose flour), and eggless, making it a healthier choice.
The cake is made with diabetes-friendly ingredients, contains no added sugar or artificial sweeteners, and is gluten-free, helping to keep blood sugar levels in check while still delivering great taste.
Watch the below video for a detailed recipe:
Are There Any Potential Risks or Side Effects of Eating Plums?
Plums are generally safe for people with diabetes, but it’s important to consume them in moderation. Due to their natural sugar content, eating too many plums at once can increase blood sugar levels.
Additionally, some individuals may experience digestive issues such as bloating or gas, especially if they are sensitive to high-fiber foods.
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How We At Fitterfly Can Help You?
If you love plums or aloo bukhara but are concerned about managing your blood sugar levels, Fitterfly is here to help you. We understand the importance of balancing taste and health, especially when managing your diabetes.
Plums can be a great addition to a diabetes-friendly diet when enjoyed in moderation. With their low glycemic index and rich antioxidant properties, they offer a sweet treat that can help you satisfy cravings while keeping blood sugar levels in check.
At Fitterfly, we thoughtfully incorporate fruits like plums into our personalized diet plans, ensuring you can enjoy their benefits without compromising your diabetes management. Our expert dietitians will guide you on how to include plums in your meals, whether it’s adding them to a salad, pairing them with paneer or dahi for a balanced dessert, or simply enjoying them as a snack.
In addition to dietary guidance, our holistic approach includes personalized fitness and success coaching. Our fitness coaches will help you integrate the right exercises into your routine, while our success coaches provide ongoing motivation to keep you on track with your health goals.
To learn more about how Fitterfly can support you in managing diabetes and achieving your health goals, just give a missed call to 08069450746, and one of our program advisors will get back to you.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Does plum increase blood sugar?
Plums have a low glycemic index, meaning they cause a slow and steady increase in blood sugar rather than a spike. However, like any food, if consumed in excess, they can contribute to higher blood sugar levels.
Is there a lot of sugar in a plum?
A medium-sized (100 gm) plum contains about 10 grams of natural sugar. While this is not excessive, it’s still important for people with diabetes to monitor their portion sizes to avoid consuming too much sugar at once.
How many plums can I eat a day?
For most people with diabetes, eating one to two plums a day is a reasonable amount that can fit into a balanced diet. It’s always best to consult with your doctor or nutritionist to determine the right portion size for you.
Who should not eat plums?
People who have digestion issues should avoid eating plums, as their fiber content can exacerbate symptoms. Additionally, people with a history of kidney stones should be cautious, as plums contain oxalates, which can contribute to stone formation.
