Can People With Diabetes Eat Plum? - Sugar.Fit
Metabolic Health

Is Plum Safe For People With Diabetes

Are Plums Good for People With Diabetes?

Plums are ideal for diabetes as they have a low glycemic index and release carbs slowly, which may effectively control blood sugar levels. Plum fruits contain many minerals and vitamins, and they are also rich in fibre and antioxidants that help decrease the risk of chronic illnesses. If you have diabetes, experts suggest including such healthy food items in your daily diet. 

Plums are good for people with diabetes as their sugar content is very low. You can get only 16 grams of sugar from a cup of plums. Moreover, the fibre present within them is prebiotics. 

These particular plant fibres help in feeding the gut’s good probiotic bacteria. As a result, the gut has the proper balance of bacteria, which effectively treats and avoids Type-2 diabetes. 

What Type of Sugars Is Present in Plums?

Yes, it is. The glycemic index of plum is low, and this sweet fruit is rich in both complex and simple types of sugars. The simple sugar types present in plums include glucose, sucrose, and fructose. 

Sorbitol and fibre are the complex sugar types present in plums. Fructose is a natural sugar that tends to metabolise in various sugar forms, leading to high blood sugar levels. But, the good news is plums have very low fructose; thus, the chance of increasing blood sugar is low. 

What Is the Glycemic Index of Plums?

The sugar content of plums is moderate, making them suitable for people who have diabetes. The Plum glycemic index is 24, which is low. Plum for diabetes can increase adiponectin production, which benefits blood sugar control

Do Plums Raise Blood Sugar? Are plums good for people with diabetes? 

Yes, plums are suitable for people suffering from Type-1 and Type-2 diabetes, as they are rich in chlorogenic acid. Chlorogenic acid is a type of polyphenol that may assist in balancing blood sugar levels and appetite. Also, plums are a rich source of fibres. 

You can get nearly 8% RDI from a cup of sliced plums. Thus, people with diabetes should consume them daily. 

Fibre inhibits the rate of carbohydrate consumption in your body, which effectively controls blood sugar levels. Many health experts opine that plums can decrease the risk of type-2 diabetes

What Are the Nutritional Components of Plums?

Plum fruit is good for people with diabetes as they contain various nutritional components. 

One cup of sliced plums contains the following:

  • Calories- 30 
  • Fibre- 1 gm 
  • Sugars- 7 gm 
  • Carbs- 8 gm 
  • Fat- Less than 1 gm 
  • Protein- 1 gm

Plums are also rich in:

  • Vitamin A 
  • Vitamin C 
  • Vitamin K 
  • Magnesium 
  • Calcium 
  • Potassium 
  • Phosphorous

So, if you think whether plum is good for diabetes or not, then the answer is yes, but in moderation. Packed with essential nutrients, plums may help people with diabetes strengthen their immune systems. Daily intake of plums boosts how waste moves through your GI tract. 

What Are the Health Benefits of Eating Plums?

Check the health benefits of eating plums for diabetes. 

  • Plums Are Rich in Antioxidants:

Plums are a healthy source of antioxidants that can decrease inflammation and protect your cells from free radicals. It is particularly rich in polyphenol antioxidants that positively affect bone health. Anthocyanins, a type of polyphenol, are one of the most active antioxidants that reduce the chances of cardiovascular illnesses. 

  • Counter Anxiety Issues:

Plums can help address anxiety issues as they are rich in antioxidants.

  • Effective for Blood Pressure Control:

The potassium content in plums effectively helps you control your blood pressure, eliminates sodium, and decreases tension in the blood vessels’ walls. 

  • Ideal for Maintaining Healthy Bones:

Consuming plums may help in decreasing the risks of developing debilitating bone conditions. As they are rich in antioxidants and reduce inflammation, plums are suitable for people with diabetes to maintain bone health. 

  • Decreases Chances of Cardiovascular Illnesses:

Nutrients and phytochemicals in plums can lower inflammation, which triggers cardiovascular illnesses. Calcium present in plums helps the blood clot naturally. They are also rich in Vitamin C, essential for a healthy heart. 

  • Plums Can Effectively Reduce Constipation:

Plums are popular because of their ability to digest food and relieve constipation. Hence, people with diabetes can include plums for a healthy metabolism. Sorbitol in plums has natural laxative effects, which cure constipation. 

Bottomline:

Plums are nutritious fruits and contain various minerals, vitamins and fibres. They taste delicious, and you can easily include them in your daily diet. Consider taking plums daily if you have diabetes. 

So, are plums good for people with diabetes? We think you have got the answer!

FAQs:

  1. Do plums help lower blood sugar?

Yes, plums help lower blood sugar. Plums can boost your body’s ability to produce adiponectin, a hormone that regulates your blood sugar levels. Also, being rich in fibre reduces the sugar spike in the body after eating carbohydrates.

  1. How many plums can a person with diabetes eat?

A person with diabetes can eat a maximum of two plums daily. Plums are rich in fibres and sorbitol, making them ideal for people who have diabetes. 

  1. Are plums a low-sugar fruit?

Plums are a low-sugar fruit, and hence people with diabetes can easily include them in their daily food regimen. Due to the low glycemic index, they ensure a small rise in blood sugar levels. 

  1. Is black plum good for people with diabetes?

Black plum, also known as Indian blackberry, is one of the most power-packed fruits for people with diabetes. It comes with great medicinal properties and is ideal for the liver and intestines. Moreover, black plums can transform starch into energy, which augurs well for people with diabetes. 

  1. Are plums low in carbs?

Plums can be a healthy addition to yoghurt, salads, and smoothies. Plums contain a lower concentration of carbs. A medium-sized plum offers only 7.6 grams of carb. 

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References

  • https://diabeticme.org/learning-center/diet-guides/can-diabetics-eat-plums/

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