Did you know that a single plum weighing one ounce contains only 12 calories? Despite being low in calories, plums are a great source of vitamins, minerals, and antioxidants that can provide numerous health benefits.
Plums are a juicy and delicious fruit that are popular around the world. They come in a variety of colors, including red, yellow, green, and purple. In addition to their sweet taste, plums contain vitamins A, C, and K, potassium, and fiber.
In this article, we'll discuss the health benefits of plums, their nutritional content, ways to eat them, and more.
What is a plum and what are its health benefits?
Plums are a type of stone fruit that are closely related to peaches, apricots, and cherries. They are packed with antioxidants that can help protect against oxidative stress and chronic diseases. Studies have shown that plums can improve several health markers, including blood sugar levels, cholesterol levels, and bone density. They may also help reduce inflammation and improve digestion. Overall, plums are a nutritious and beneficial fruit that can be a great addition to a healthy diet.
How many calories are in a single plum?
As previously mentioned, a single plum weighing one ounce contains only 12 calories. This makes plums a great snack option for those watching their calorie intake. However, the calorie content can vary depending on the size of the plum. A medium-sized plum can contain anywhere from 30 to 60 calories.
Are there any carbs in plums?
Yes, plums contain carbohydrates, but the amount can vary depending on the size of the fruit. A small plum contains approximately 7 grams of carbs, while a medium-sized plum contains around 11 grams of carbs. Despite this, the carbs in plums are mostly made up of fiber, which can help regulate blood sugar levels and improve digestion.
How much sugar is in a plum?
Plums contain natural sugars, but the amount can vary depending on the type and size of the fruit. A small plum contains around 3 grams of sugar, while a medium-sized plum can contain up to 8 grams of sugar. However, the sugar in plums is natural and comes along with fiber and other nutrients that make them a healthy snack option.
What are other nutritional benefits of plums?
In addition to being low in calories and carbs, plums provide numerous vitamins and minerals that can improve overall health. For example, plums are a good source of vitamin C, which can boost the immune system and improve skin health. They also contain vitamin A, which can improve eyesight, and potassium, which can regulate blood pressure.
Can plums help with weight loss?
Plums are a great snack option for those looking to lose weight. They are low in calories and carbs, but high in fiber and other nutrients that can keep you feeling full and satisfied. In addition, the antioxidants in plums have been shown to reduce inflammation and improve metabolic function, both of which can aid in weight loss.
How can you incorporate plums into your diet?
There are many ways to incorporate plums into your diet. They can be eaten on their own as a snack or added to a fruit salad. They can also be baked into muffins or pies or used to make jams and jellies. Plum juice and smoothies are also popular options.
Are plums safe for diabetics?
Yes, plums can be a safe and healthy snack option for those with diabetes. They are low in calories and carbs but high in fiber, which can help regulate blood sugar levels. However, it is important to monitor portion sizes and blood sugar levels when incorporating plums into a diabetic diet.
Can you eat too many plums?
While plums are generally considered safe and healthy, eating too many can lead to digestive issues such as gas and bloating. It is important to consume plums in moderation and as part of a balanced diet. Additionally, those with a history of kidney stones should consume plums in moderation, as they contain oxalate which can contribute to the formation of kidney stones.
What are some recipes that use plums?
Plums can be used in a variety of sweet and savory recipes. Here are some ideas to get you started: - Grilled pork chops with plum salsa - Plum and goat cheese salad
Plums are a nutritious and beneficial fruit that can be a great addition to a healthy diet.
5 Frequently Asked Questions About Plum calories
What is the calorie content of 1 oz of plum?
1 oz of plum yields 12 calories.
What are the nutritional benefits of consuming plum?
Plums are a good source of antioxidants, fiber, vitamin C, vitamin K, and potassium. They may help with digestion, boost immunity, and support heart health.
Can consuming too many plums lead to weight gain?
While consuming plums in moderation can be beneficial for weight management due to their fiber content, consuming too many plums (or any food) without balancing it with physical activity can lead to weight gain.
How can plums be incorporated into a healthy diet?
Plums can be enjoyed as a standalone snack, added to salads or smoothies, used as a topping for yogurt or oatmeal, and baked into healthy desserts with minimal added sugar.
Are there any potential health risks associated with consuming plums?
While plums are generally considered safe for consumption, individuals who are allergic to stone fruit (e.g. peaches, cherries) may also be allergic to plums. Additionally, consuming large amounts of plums may cause digestive discomfort in some individuals.