Plum Glycemic Index, Nutrition Facts

Discover plum nutrition facts, glycemic index, benefits for weight loss, diabetes safety, and vitamins in our comprehensive guide.

35

Glycemic Index

11.42

gr

Carbohydrates

9.92

gr

Sugar

0.28

gr

Fats

0.7

gr

Proteins

46

Calories

Plums Overview for Diabetics

Plums can be a delicious and nutritious addition to a diabetic-friendly diet. They are low in calories and rich in vitamins, minerals, and antioxidants, which can be beneficial in managing blood sugar levels.

Serving Suggestion: Moderate portions

Prep Time: 5 minutes

Total Time: 5 minutes

Rating: 4.7 from 54 votes

 
Benefits
 

  • Rich in fiber which aids in blood glucose control.
  • Contains vitamins and antioxidants that support overall health.
  • Low glycemic index, making it suitable for people with diabetes.

 
Ingredients
 

  • Fresh plums (2-3 medium-sized)
  • Optional: A sprinkle of cinnamon
  • Optional: A handful of chopped nuts (e.g., almonds or walnuts)

 
Instructions
 

  • Wash the plums thoroughly under running water.
  • Cut the plums into slices or wedges, removing the pit.
  • For a flavorful twist, sprinkle a small amount of cinnamon over the slices.
  • Top with chopped nuts for added texture and protein, if desired.
  • Enjoy as a snack or add to yogurt, oatmeal, or a salad for a healthy dose of sweetness and nutrition.

 
Notes
 

  • Nutrition (per medium plum): Calories: 30 | Carbohydrates: 8g | Protein: 0.5g | Fat: 0.2g | Fiber: 1g | Sugar: 7g
  • Consume in moderation to maintain blood sugar levels within target range.
  • Consult with a healthcare provider or nutritionist to ensure compatibility with your specific dietary needs.

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Are Plums Safe for Diabetics

 

Are Plums Safe for Diabetics?

 

Plums can be a good fruit choice for diabetics when consumed in moderation. Their low glycemic index and rich nutrient profile make them suitable for managing blood sugar levels effectively.

 
Key Considerations
 

  • Plums are lower in carbohydrates compared to many other fruits, helping to limit spikes in blood glucose levels.
  • They are enriched with dietary fiber which improves digestion and aids in glucose management.

 
Usage Guidelines
 

  • Minimally processed: Consume plums fresh to benefit from their natural nutrients.
  • Portion control: Include small to moderate portions to prevent excessive sugar intake.
  • Consultation: Always refer to a healthcare provider for personalized dietary advice.

 
Additional Tips
 

  • Combine with protein-rich foods to balance blood sugar levels.
  • Consider adding sliced plums to yogurt or salad for variety in meals.
  • Always monitor blood sugar levels to assess the individual impact of plums on your diet.
How Many Plums Can a Diabetic Eat a Day

How Many Plums Can a Type 1 Diabetic Eat in a Day

Plums can be a nutritious choice for a type 1 diabetic, given their low glycemic index and rich fiber content. However, it's crucial to consume them in moderation to maintain stable blood sugar levels.

 
Recommended Daily Intake
 

  • 2 to 3 medium-sized plums depending on individual carbohydrate targets and blood sugar control.

 

Always monitor blood sugar after consumption and consult with a healthcare provider for personalized advice.

How Many Plums Can a Type 2 Diabetic Eat in a Day

 

Plum Consumption for Type 2 Diabetics

 

  • A type 2 diabetic can safely consume about 2 to 3 medium-sized plums per day.
  • Plums are low in calories & have a low glycemic index, but moderation is key to maintaining stable blood sugar levels.
  • Always consult with your healthcare provider to personalize your dietary needs.

 

How Many Plums Can a Gestational Diabetic Eat in a Day

 

Plum Consumption for Gestational Diabetes

 

  • Gestational diabetics can typically consume 1 to 2 medium-sized plums per day.
  • It's important to monitor total carbohydrate intake to maintain balanced blood sugar levels.
  • Consult with a healthcare provider to tailor fruit intake to your individual dietary needs.

 

How Many Plums Can a Pre-Diabetic Eat in a Day

 

Plum Intake Recommendations for Pre-Diabetics

 

  • Daily Limit: 2-3 medium-sized plums
  • Considerations: Monitor blood sugar levels to ensure they remain stable after consumption.
  • Consultation Recommendation: Always consult with a healthcare provider or nutritionist to tailor advice to your individual health needs.

 

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What Vitamins Do Plums Contain

 

Vitamins Found in Plums

 

  • Vitamin C: Plums are a good source of vitamin C, which is essential for the growth and repair of tissues in all parts of your body.
  • Vitamin K: This vitamin is important for blood clotting and bone health.
  • Vitamin A: Plums contain small amounts of vitamin A, which is important for vision, immune function, and reproduction.
  • B-complex Vitamins: Plums also include certain B vitamins, such as B1 (thiamine), B2 (riboflavin), and B6 (pyridoxine), which help in energy production and cognitive function.
  • Vitamin E: These fruits provide small amounts of vitamin E, an antioxidant that helps protect cells from damage.

 

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Are Plums Good for Weight Loss?

 

Plums and Weight Loss

 

  • Low Calorie: Plums are low in calories, making them a suitable snack for those looking to reduce their calorie intake.
  • High in Fiber: The fiber content in plums helps promote a feeling of fullness, which can aid in appetite control.
  • Natural Sweetness: Plums can satisfy sweet cravings in a healthier way, reducing the consumption of higher-calorie sweets.
  • Rich in Antioxidants: The antioxidants present in plums may help combat oxidative stress, which is beneficial for overall health during weight loss.
  • A good source of essential vitamins and minerals that support metabolic health.

 

Consumption Tips

 

  • Incorporate plums into your diet as a snack, in smoothies, or as a natural sweetener in dishes.
  • Pair plums with a protein source, like nuts or yogurt, for a balanced snack.
  • Keep portion sizes moderate to maintain a balanced calorie intake.

 

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Are Plums Low-Glycemic?

Plums are generally considered a low-glycemic fruit, meaning they have a minimal impact on blood sugar levels when consumed in moderation. This makes them a good option for people monitoring their blood sugar levels.

 
Key Characteristics
 

  • Glycemic Index: Low (ranging from 24-53)
  • High in fiber, which aids in slowing down the absorption of sugars.
  • Rich in vitamins and antioxidants beneficial for overall health.

 
Consumption Tips
 

  • Enjoy plums fresh or dried and keep portions moderate.
  • Pair with protein or healthy fats to further balance blood sugar levels.
  • Include plums in a balanced diet rich in various fruits and vegetables.

 
Considerations
 

  • Always consult with a healthcare provider for personalized dietary advice.
  • Monitor your blood sugar response when trying new fruits.
  • Dried plums (prunes) have a higher sugar concentration; consume them sparingly.
Do plums contain a lot of sugar?

 

Do Plums Contain a Lot of Sugar?

 

  • Sugar Content: On average, a medium-sized plum contains about 7 grams of sugar.
  • Comparison: Plums have less sugar than many other fruits, making them a better choice for those monitoring sugar intake.
  • Nutrition Balance: Rich in vitamins, antioxidants, and fiber, which help moderate blood sugar absorption.
  • Consumption Advice: Enjoy in moderation as part of a balanced diet.

 

Can plums affect blood sugar levels?

 

Plums and Blood Sugar

 

  • Plums are low in calories and contain vitamins, minerals, and antioxidants.
  • They have a low glycemic index, making them suitable for those monitoring blood sugar levels.
  • Rich in dietary fiber, which helps in controlling blood glucose.
  • Moderate consumption is recommended to maintain optimal blood sugar levels.

 

Tips for Including Plums

 

  • Eat fresh plums as a snack or add to salads.
  • Pair with foods high in protein or healthy fats to further stabilize blood sugar.
  • Consider consulting a healthcare provider to personalize your dietary choices.
Are plums high in carbs?

 

Are Plums High in Carbs?

 

  • Nutrition (per medium plum): Plums contain approximately 8 grams of carbohydrates.
  • Plums are relatively low in carbs compared to many other fruits.
  • They are a healthy option for those monitoring carbohydrate intake.

 

Tips:

 

  • Moderation is key, enjoy plums as part of a balanced diet.
  • Consider pairing with protein or healthy fats for better blood sugar management.

 

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