Prunes are known for their sweet, rich flavor and chewy texture. A single cup of low-moisture, stewed prunes contains 316 calories, making it an ideal snack for those looking for a satisfying treat that won't tip the scale too much.
In addition to being delicious, prunes are also packed with nutritional benefits. They are high in fiber, sorbitol, and phenolic compounds, which help promote digestive health, regulate blood sugar levels, enhance bone health, and reduce the risk of certain cancers.
Here are some other potential benefits of adding prunes to your diet.
Prunes are a good source of dietary fiber, which helps to promote healthy digestion by adding bulk to the stool and promoting regular bowel movements. The sorbitol in prunes acts as a natural laxative, making them useful for treating constipation. Additionally, the phenolic compounds in prunes help to reduce inflammation and promote the growth of beneficial gut bacteria.
Helps Regulate Blood Sugar
Prunes are a low glycemic index food, meaning they have a minimal effect on blood sugar levels. The fiber and sorbitol in prunes help to slow down the absorption of sugar into the bloodstream, preventing sudden spikes and crashes in blood sugar levels. This can be especially beneficial for individuals with diabetes, who need to regulate their blood sugar levels carefully.
Enhances Bone Health
Prunes are high in vitamin K, which is essential for bone health. Vitamin K helps to activate osteocalcin, a protein that is responsible for the formation of new bone tissue. In addition, the boron in prunes helps to reduce the amount of calcium that is excreted in urine, preserving bone density.
May Reduce the Risk of Certain Cancers
Prunes are rich in antioxidants, which help to prevent cellular damage and reduce the risk of developing certain types of cancer. The phenolic compounds in prunes also have anti-inflammatory properties, which may further help to reduce the risk of cancer by reducing chronic inflammation in the body.
Boosts Immunity
Prunes are a good source of vitamin C, which is essential for a healthy immune system. Vitamin C helps to stimulate the production of white blood cells, which help to fight off infections and diseases. The antioxidants in prunes also help to protect the immune cells from damage.
Lowers LDL Cholesterol Levels
Prunes contain soluble fiber, which has been shown to help lower LDL cholesterol levels. The fiber in prunes binds to cholesterol in the digestive tract and removes it from the body, preventing it from being absorbed into the bloodstream. This can help to reduce the risk of heart disease and stroke.
Aids in Weight Loss
Prunes are low in calories and high in fiber, making them an ideal snack for those looking to lose weight. The fiber in prunes helps to slow down the absorption of food, keeping you feeling fuller for longer periods of time. This can help to reduce cravings and overeating.
Improves Vision
Prunes are a good source of vitamin A, which is essential for vision health. Vitamin A helps to protect the cornea and is important for night vision. It also helps to prevent age-related macular degeneration, a common condition that affects the elderly.
Reduces Inflammation
The phenolic compounds in prunes have anti-inflammatory properties, which can help to reduce chronic inflammation in the body. Chronic inflammation has been linked to a variety of health problems, including heart disease, diabetes, and cancer. Adding prunes to your diet may help to reduce the risk of these conditions.
Provides Energy
Prunes are a good source of carbohydrates, which are the primary fuel source for the body. Carbohydrates are broken down into glucose, which is then used by the cells for energy. Eating prunes before a workout or other physical activity can help to provide the energy you need to perform at your best.
Prunes are a versatile food that can be used in a variety of dishes, from soups and stews to salads and desserts.
5 Frequently Asked Questions About Low-Moisture, Stewed Prunes
1. What Are Low-Moisture, Stewed Prunes?
Low-moisture, stewed prunes are prunes that have been cooked in a small amount of liquid until most of the moisture has evaporated. This process gives them a moist and tender texture.
2. What Nutrients Do Low-Moisture, Stewed Prunes Contain?
Low-moisture, stewed prunes are a good source of fiber, potassium, and vitamin K. They also contain some iron, magnesium, and vitamin B6.
3. What Are the Health Benefits of Low-Moisture, Stewed Prunes?
Low-moisture, stewed prunes have been shown to improve digestion, relieve constipation, and lower cholesterol levels. They may also reduce the risk of heart disease and some types of cancer.
4. How Should I Store Low-Moisture, Stewed Prunes?
Low-moisture, stewed prunes should be stored in an airtight container in the refrigerator. They can also be frozen for longer storage.
5. How Can I Use Low-Moisture, Stewed Prunes in Cooking?
Low-moisture, stewed prunes can be used in a variety of sweet and savory dishes. They can be added to oatmeal, baked goods, or smoothies for a natural sweetness. They can also be paired with meats, such as pork or chicken, for a savory twist.