If you are looking for a healthy and tasty way to add fiber to your diet, look no further than 100 g of stewed prunes. With just 113 calories, you can enjoy this low-moisture fruit as a snack, dessert or add it to your morning oatmeal. Prunes are renowned for their digestive benefits, and research supports its use as an effective remedy for constipation.
Stewed prunes are obtained by boiling the fruit in water until they soften and absorb the liquid. This process causes the fruit to lose some of its water content, resulting in a more concentrated serving. Prunes are a good source of vitamins and minerals, including potassium, vitamin K, and copper.
In this article, we'll explore the nutritional benefits of stewed prunes and examine their potential health benefits and side effects to enable you to make informed food choices.
Caloric Value of Stewed Prunes
One hundred grams of stewed prunes contain approximately 113 calories. This makes it a low-calorie option for those watching their weight.
Carbohydrate Content of Low-Moisture Prunes
100g of stewed prunes contains approximately 29g of carbohydrates, of which 22g is sugar. This makes it an excellent snack choice for those looking to boost their energy levels while maintaining their blood sugar levels. The high fiber content in prunes helps to slow down the absorption of sugar in the bloodstream, making it a safe snack for people with diabetes.
Fiber Content of Stewed Prunes
Fiber is an essential nutrient that promotes digestive health and helps lower cholesterol levels. 100 g of stewed prunes contains approximately 3.9g of fiber, which is 15% of the daily recommended intake. The high fiber content also helps promote feelings of fullness and can aid in weight loss management.
What Are the Vitamins and Minerals in Stewed Prunes?
Stewed prunes contain a host of minerals and vitamins, including potassium, magnesium, vitamin K, and copper. These essential nutrients help regulate blood pressure, maintain healthy bones and teeth and support immune function.
How Many Grams of Protein Are in Stewed Prunes?
While protein is not the primary nutrient found in prunes, 100g of stewed prunes contains approximately 0.9g of protein.
What Is the Glycemic Index of Stewed Prunes?
The glycemic index (GI) is a measure of how quickly a food raises blood sugar. Stewed prunes have a GI of 29, which is relatively low, making it an excellent snack for people with diabetes or those watching their blood sugar levels.
How Many Calories Come from Sugar in Stewed Prunes?
Of the 29g of carbohydrates found in stewed prunes, 22g is sugar. This translates to approximately 88 calories, or 80% of the total calories in 100g of stewed prunes, coming from sugar.
How to Add Stewed Prunes to Your Diet?
Stewed prunes make an excellent snack on their own, but they can also be used in various baked goods like muffins, bread, and cakes. It pairs well with yogurt, cereal, porridge, and ice cream.
Possible Health Benefits of Eating Stewed Prunes
Stewed prunes have several health benefits that include improving digestion, promoting bone health, preventing heart disease, and protecting against certain types of cancer. Prunes' high fiber content slows down the absorption of sugar in the bloodstream, making it a safe snack for people with diabetes.
Risks and Precautions Associated with Consuming Stewed Prunes
While prunes are generally regarded as safe, consuming too many can lead to gastrointestinal discomfort or diarrhea, especially in people with irritable bowel syndrome. Prunes are also high in sugar, so people with diabetes should consume them in moderation. If you are taking blood-thinning medication, consult with your doctor before consuming prunes as they contain vitamin K.
Prunes are an excellent source of vitamins and minerals, and their high fiber content offers several health benefits, including promoting digestion, maintaining healthy blood sugar levels, and lowering cholesterol levels.
FAQs About Low-Moisture, Stewed Prunes
1. What are low-moisture prunes?
Low-moisture prunes are prunes that have had most of the water content removed. This process makes them more concentrated in flavor and nutrition, and they also have a longer shelf life.
2. How are prunes stewed?
Prunes can be stewed by simmering them in a liquid, such as water or juice, until they become soft and tender. Stewed prunes can be eaten on their own, added to baked goods, or used as a topping for yogurt or oatmeal.
3. What are the health benefits of eating stewed prunes?
Stewed prunes are a good source of fiber, vitamins, and minerals. They can help promote digestive health, reduce the risk of chronic diseases such as heart disease and diabetes, and improve bone health.
4. How many calories are in 100 grams of stewed prunes?
There are 113 calories in 100 grams of stewed prunes. While they are relatively high in calories, they are also very nutrient-dense, so incorporating them into a balanced diet can be beneficial.
5. How can stewed prunes be included in a balanced diet?
Stewed prunes can be enjoyed on their own as a snack or used as a topping for oatmeal or yogurt. They can also be added to baked goods, such as muffins or bread, for a boost of flavor and nutrition. It's important to keep in mind portion sizes and moderation when incorporating any food into a balanced diet.