10 grams of plums can improve heart and bone health, cure constipation and improve digestion. But how does plum fruit benefit diabetics? How much aloo bukhara can you eat everyday?
When you have diabetes, eating well doesn’t mean saying no to all your favourite sweet foods. You can always say Yes to a tiny plum! Being low in glycemic index, aloo bukhara fruit is a great option for satisfying your taste buds without causing a spike in your blood sugar levels. So what are the health benefits of plum fruit for diabetics? How to use plum for diabetes? Let’s get to know about this tiny piece of wonder.
Plum (Aloo Bukhara): Nutritional Profile
Plums are high in antioxidants and minerals like potassium, boron, and copper.
The benefits of plum fruit per 100 g offer the following nutrient coverage:
|Total Fat: 0.3 g
|Saturated Fat: 0 g
|Trans Fat: 0 g
|Polyunsaturated Fat: 0 g
|Monounsaturated Fat: 0.1 g
|Cholesterol: 0 mg
|Sodium: 0 mg
|Potassium: 157 mg
|Total Carbohydrates: 11 g
|Dietary Fiber: 1.4 g
|Sugars: 9.9 g
|Protein: 0.7 g
|Vitamin A: 6.9%
|Vitamin C: 16%
Advantages of Plum For Diabetes
Despite being off-limits for diabetics, low aloo Bukhara calories rank with a low glycemic index and are pretty low in the chart. The main purpose of eating low-glycemic fruits is to reduce cravings for high-sugar foods and to keep blood sugar stable throughout the day, leading to stable energy levels.
- Enhances glucose tolerance
- Improves HbA1c levels in Type II diabetes
- Capable of eliminating free radicals that lead to degenerative diseases
Ways To Consume Plum For Diabetes
Plums are best consumed raw since once plums are heated, they lose their prized nutrients within minutes, which means eating hot plums won’t do them justice. Let’s check how to eat aloo Bukhara to reap its yummy taste!
- Eating 2-3 fresh plums, preferably after meals once or twice a day.
- Plums can be eaten raw or incorporated in recipes for sweet dishes like sauces, smoothies.
- A single dried plum or prunes provide 25 calories, 6 g of carbohydrates, and 0.5 g of fibre. Keep the number in mind in accordance with the nutritional profile.
- Consume 1-2- tbsp of plum chutney along with your meals.
- Use dried plum powder with water after a meal at night to aid in sugar control.
Best Time To Consume Plum For Diabetes
Plums can be eaten preferably after meals once or twice a day. To complete the portion size of 15 g of carbohydrates, eat two whole plums or three small dry plums.
Risks of Over Consuming Plum For Diabetes
- To avoid a sharp drop in blood sugar levels, proper blood sugar monitoring is essential.
- Consuming large amounts may lead to abdominal bloating and pain.
- Avoid it if you have sensitive digestion leading to acidity, belching, diarrhoea and flatulence.
- It has laxative properties, so it can cause intestinal problems if consumed in excess.
- Avoid, if having a history of kidney stones.
Other Health Benefits of Plum
- Improves bone health
- Improves digestive health
- Aids in cure of joint pain
- Aids in weight management in obesity
- Regulates blood sugar and lipids
- Improve wound healing
- Improves good cholesterol level
Don’t Have Time To Read?
- Plums control satiety as well as the function of the digestive system.
- Reduces fasting and postprandial blood glucose levels through improving glucose metabolism.
- Help prevent cardiovascular disease, high blood pressure, blood clots, strokes, heart attacks, and other vascular-related ailments.
- The vitamin C content in plums helps your body absorb zinc and improves the immune system’s functioning.
- Prevent cancer and heart diseases if you eat plums regularly in your diet.
- The antioxidants present in plums help protect your body against diabetic complications, cancer, cardiovascular diseases, and other serious conditions.
- Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.
Friendly Asked Questions
The anti-obesity, anti-inflammatory, and anti-diabetic properties of phenolic compounds found in plum fruit have been scientifically confirmed, and they may help lower the oxidation of bad cholesterol (LDL) and lower blood sugar levels, both of which are also linked to cardiovascular disease.
The amount of sugar in plums varies according to the type of plums. The sugar level in plums is fairly low and ranges from 3.5 to 12.8 grams per 100 grams of fruit. The fructose content in plums is also fairly low and ranges from 0.8 to 1.8 grams per 100-gram fruit.
If you need to control blood sugar levels, you should eat the whole plum instead of drinking plum juice.
Plums do not cause a rapid rise in blood sugar; they contribute additional carbohydrates when included with other foods – so whether you’re eating one plum or two, take the time to ensure they’re part of a healthy meal plan by adjusting your meal plan for the day accordingly so as not to skew overall health post-dinner!
Regular consumption of plum keeps the digestive tract healthy, promotes regular bowel movements, increases bone health, prevents cardiovascular diseases, keeps blood sugar in check, and lowers blood pressure.
Plum has a low glycemic index, and when eaten after meals, it does not increase blood sugar levels. So, you can safely add plum to your diet plan of breakfast, lunch, or dinner.
YES, diabetics can eat black plums. It is advisable to consult a dietician first, as it is important to have the right amount of sugar in your body. The antioxidants in black plums can help lower blood sugar levels. You can eat about 4-5 normal size black plums a day.