If you're looking for a sweet and nutritious snack option, look no further than the humble plum. With just 46 calories per 100 grams, plums pack a punch of vitamins, minerals, and antioxidants, making them a great addition to any diet.
In addition to their low calorie content, plums are also a good source of vitamin C, vitamin K, potassium, and fiber, all of which are important for maintaining overall health and wellbeing.
In this article, we'll explore the many benefits of including plums in your diet, as well as some tips for choosing, storing, and preparing these delicious fruits.
Calorie Content of 100 G Plum
As mentioned earlier, plums are a great low calorie snack option, with just 46 calories per 100 grams. This makes them a guilt-free treat that you can enjoy anytime. In addition to their low calorie content, plums are also a good source of fiber, which can help keep you feeling fuller for longer and reduce your overall calorie intake.
Vitamins and Minerals in 100 G Plum
Plums are also a good source of several key vitamins and minerals, including vitamin C, vitamin K, and potassium. Vitamin C plays an important role in immune function and skin health, while vitamin K is essential for blood clotting and bone health. Potassium is important for maintaining healthy blood pressure and heart function.
Benefits of Including Plums in Your Diet
There are many benefits to including plums in your diet. Some of the most notable include: - Improved digestion and regularity
- Lower risk of heart disease and stroke
- Protection against certain cancers
- Improved bone health
- Better skin health
- Lowered inflammation These benefits are due to the high levels of antioxidants and anti-inflammatory compounds found in plums, as well as their fiber content.
Plum as a Low Calorie Snack Option
One of the best things about plums is that they make a great low calorie snack option. Whether you're craving something sweet or need a quick energy boost, a plum is the perfect choice. Because of their high fiber content, plums can help keep you feeling full and satisfied for longer, reducing the urge to snack on less healthy options throughout the day.
Plum Recipes for a Healthy Snack or Dessert
While plums are delicious on their own, there are plenty of ways to incorporate them into your meals and snacks for an extra boost of nutrition. Some healthy and delicious plum recipes include plum and almond smoothies, grilled plum salad, and plum and yogurt parfaits. No matter how you choose to enjoy them, plums are a versatile and nutritious addition to any meal or snack.
How to Choose, Store and Prepare Plums
When choosing plums, look for fruits that are firm but slightly soft to the touch, with a deep and even color. Avoid any fruits that are overly ripe or have visible bruising. To store plums, keep them in a cool, dry place for up to a week. If you want to speed up the ripening process, place them in a paper bag with a banana or apple. To prepare plums, simply wash them under cold water and remove the pit before eating or cooking. Plums can be eaten raw, baked, grilled, or pureed, depending on the recipe.
Plums and Weight Control
Because of their high fiber and low calorie content, plums can be a great tool for weight control. Studies have shown that incorporating more fruits and vegetables into your diet can help you lose weight and keep it off. In addition, the fiber in plums can help regulate blood sugar levels and reduce insulin resistance, both of which are risk factors for obesity and type 2 diabetes.
Plums and Digestive Health
Plums are also great for digestive health, thanks to their high fiber content. Fiber helps keep your digestive system working properly, reducing the risk of constipation, diarrhea, and other digestive issues. In addition, plums contain natural laxatives called sorbitol and isatin, which can help regulate bowel movements and improve overall digestive function.
Plums and Lowering Cholesterol
Eating plums regularly may also help lower cholesterol levels, which can reduce the risk of heart disease and stroke. Studies have shown that the antioxidants and fiber in plums can help lower LDL (bad) cholesterol levels, while increasing HDL (good) cholesterol levels.
Plums and Cardiovascular Health
Finally, plums are great for overall cardiovascular health. The antioxidants and anti-inflammatory compounds found in plums can help reduce the risk of heart disease, stroke, and other cardiovascular conditions. In addition, the potassium in plums helps regulate blood pressure and improve heart function, while the fiber can help reduce the risk of atherosclerosis and other cardiovascular issues. So if you're looking for a sweet and healthy snack option, be sure to stock up on plums and enjoy all the benefits they have to offer.
Eating a diet rich in fruits and vegetables is one of the best things you can do for your overall health and wellbeing. Plums are a delicious and nutritious way to get your daily dose of vitamins, minerals, and antioxidants, so be sure to include them in your diet whenever possible!
5 FAQ About 100 G Plum: Nutrition Facts, calories, and Health Benefits
1. How many calories are in 100 g of plum?
There are approximately 46 calories in 100 g of plum. This makes it a great low-calorie snack option for those who are looking to manage their weight or follow a healthy diet.
2. Are plums a good source of nutrition?
Yes, plums are packed with essential vitamins and minerals, including fiber, vitamin C, vitamin K, and potassium. These nutrients offer various health benefits, such as promoting digestion, supporting immune function, and preventing chronic illnesses like cancer.
3. Can plums help with weight loss?
Yes, plums are a great weight loss-friendly food due to their low calorie and high fiber content. Fiber helps keep you feel fuller for longer, reducing the overall amount of calories you consume. Additionally, plums are a sweet and satisfying snack option that can curb cravings for unhealthy snacks.
4. How can I incorporate plums into my diet?
There are many ways to enjoy plums, including eating them raw as a snack, adding them to salads, smoothies, or oatmeal, or using them in baked goods like pies or cakes.
5. Are there any health risks associated with eating plums?
For most people, plums are a healthy and safe food to include in their diet. However, some individuals may experience an allergic reaction to plums, so it is important to be aware of any symptoms and seek medical attention if necessary. Additionally, some plums may be treated with pesticides or other chemicals, so it is important to wash them thoroughly before consuming.