1/4 cup (40 g) dried plums contain around 100 calories, making them a great snack option for those watching their calorie intake. But the benefits of these sweet treats don't just end at the calorie count - there's so much more to these bite-sized fruits!
Enriched with essential nutrients, dried plums are a high-fiber food that keeps you full for longer. They're also low in fat and contain vitamins and minerals such as potassium, iron, and vitamin K. But that's not all - they're a great source of natural antioxidants too!
In this article, we'll delve into the amazing benefits of dried plums and why they're such a great addition to your diet. Whether you snack on them alone or use them to sweeten up your favorite recipes, you'll be reaping the rewards of these superfruits in no time.
A High-Fiber Food that Keeps You Full for Longer
As mentioned earlier, dried plums are a fantastic source of fiber. In fact, just 1/4 cup contains 3 grams of fiber - that's 12% of your recommended daily intake! This high-fiber content means that dried plums are great for keeping you full and satisfied for longer periods of time, making them the perfect mid-morning or mid-afternoon snack to keep you going until your next meal. The fiber content in dried plums is also great for regulating digestion and preventing constipation. Fiber helps to promote healthy bowel movements and keeps things moving smoothly in your digestive system.
Enriched with Essential Nutrients
Dried plums are packed with vitamins and minerals essential for overall health and wellbeing. Just 1/4 cup of dried plums contains 280 mg of potassium, which is an important nutrient for maintaining healthy blood pressure levels. They're also a great source of vitamin K, which is important for bone health and blood clotting. In fact, just 1/4 cup of dried plums contains 16% of your recommended daily intake of vitamin K! Other important vitamins and minerals found in dried plums include iron, which is essential for transporting oxygen throughout the body, and antioxidants, which help to protect against free radical damage.
Low in Calories
As mentioned earlier, dried plums are low in calories - just 100 in a 1/4 cup serving. This makes them a great snack option for those watching their calorie intake or trying to lose weight. In fact, in a study conducted by Louisiana State University, it was found that participants who ate dried plums as a mid-morning snack experienced greater satiety and ate fewer calories at lunch compared to those who ate a low-fiber snack.
Combat Chronic Diseases with Antioxidants
Dried plums are also a great source of natural antioxidants, which help to protect against free radical damage and reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. In a study conducted by Oklahoma State University, it was found that dried plums contain some of the highest levels of antioxidants compared to other dried fruits such as figs and dates. Specifically, they contain phenolic compounds, which have been shown to have anti-inflammatory and anti-cancer properties. So if you're looking for a sweet snack that's also good for you, reach for some dried plums!
Helps Regulate Digestion
As mentioned earlier, dried plums are a great source of fiber, which is essential for maintaining healthy digestion. But that's not all - dried plums also contain sorbitol, a natural sugar alcohol that has a natural laxative effect. This makes dried plums a great option for those suffering from constipation or looking to promote healthy bowel movements. However, it's important to note that consuming too much sorbitol can have the opposite effect and cause diarrhea, so it's best to consume dried plums in moderation.
Boosts Immunity
Dried plums contain a variety of nutrients that are essential for maintaining a healthy immune system. These include vitamins A and C, which are important for fighting off infections and keeping your immune system strong. They're also a good source of zinc, which is important for maintaining a healthy immune function and promoting wound healing. Lastly, the antioxidants found in dried plums can also help to reduce inflammation in the body and boost overall immune function.
Acts as a Natural Sweetener in Recipes
Dried plums can be a great alternative to sugar in recipes, particularly in baked goods such as muffins and cakes. Because they're naturally sweet, they can help to reduce the amount of added sugar needed in the recipe while still providing the same level of sweetness. Using dried plums in your recipes can also add a boost of fiber, vitamins, and minerals to your dish. So next time you're looking to sweeten up your favorite recipe, consider reaching for some dried plums instead of sugar.
Convenient Snack Option
One of the great things about dried plums is that they're a convenient snack option that you can take with you on-the-go. They don't require any refrigeration, so you can throw them in your purse or backpack and enjoy them as a snack whenever hunger strikes. In fact, a study conducted by the University of Liverpool found that dried fruit such as dried plums can be just as effective as fresh fruit for providing a quick energy boost and promoting feelings of fullness.
Great for Heart Health
Because of their high fiber content and natural antioxidants, dried plums are a great option for improving heart health. In fact, a study conducted by the University of Reading found that participants who ate dried plums for eight weeks experienced a reduction in total cholesterol levels and an increase in HDL (good) cholesterol levels. These changes in cholesterol levels are important for reducing the risk of heart disease and stroke. Dried plums are also naturally low in sodium and are a good source of potassium, which can help to lower blood pressure levels.
Helps You Stay Hydrated
Dried plums may not be a hydrating drink like coconut water or sports drinks, but their high potassium content can help to regulate fluid balance in the body and keep you hydrated. Potassium is an electrolyte that helps to regulate fluid balance by controlling the movement of fluids in and out of cells. In fact, just 1/4 cup of dried plums contains more potassium than a medium-sized banana! So the next time you need a snack to help you power through a workout or a busy day, consider reaching for some dried plums.
Dried plums are a sweet and delicious snack that offer a variety of health benefits, from promoting healthy digestion to boosting immunity and reducing the risk of chronic diseases. Whether you snack on them alone or use them to sweeten up your favorite recipes, dried plums are a versatile and nutritious addition to any diet.
5 FAQ about Dried Plums
1. What are dried plums?
Dried plums, also known as prunes, are dehydrated plums that have had most of their moisture removed. This allows them to be stored for longer periods of time and gives them a chewy texture.
2. Are dried plums healthy?
Yes, dried plums are a healthy snack option. They are high in fiber, potassium, and antioxidants. They have also been shown to promote bone health and aid in digestion.
3. How many calories are in 1/4 cup of dried plums?
1/4 cup of dried plums (40 g) contains approximately 100 calories. However, it is important to note that dried fruits are often high in sugar and should be eaten in moderation as part of a balanced diet.
4. How can I incorporate dried plums into my diet?
Dried plums can be added to oatmeal, yogurt, salads, and trail mix. They can also be used in baking recipes as a natural sweetener.
5. How should I store dried plums?
Dried plums should be stored in an airtight container in a cool, dry place. They will last up to 6 months at room temperature but can be stored in the refrigerator or freezer for longer shelf life.