We have all heard that eating prunes will help with constipation, but they are actually very nutritious and have many other wonderful health benefits. Prunes are actually dried plums and they make a sweet, chewy treat.
HEALTH BENEFITS OF PRUNES
Prevents Bone Loss
A study with 160 women who were 1-10 years postmenopausal and not on hormone replacement therapy were put into two treatment groups. One group was given prunes and the other dried apples. Also, both groups were given 500 mg Ca and 400 IU vitamin D daily. Before beginning the study their whole body mineral density was assessed and again at the end of the 12-month study. Those in the prune group had more improvement in bone mineral density than those on dried apples.
Another study with 48 women with osteopenia were tested for 6 months and again it was found that prunes prevented bone loss in these older, postmenopausal women. In a 2009 animal study it was found that prunes reversed bone density loss.
Helps Lower Blood Pressure
It was found that those who drank prune juice and ate prunes had lower blood pressure than those who did not according to a study in 2010.
Nourishes the Liver
Now we know why traditional medicine used prunes as a remedy for hepatitis, a liver infection. It was found that prune juice and prunes improved liver function and was helpful at preventing liver disease in a study in 2010.
Can Help with Weight Loss
Researchers at the University of Liverpool had 100 overweight and obese people divided into 2 groups; one group ate prunes every day and the other group did not over a 12-week period. Those who ate prunes lost 2 kg (4.4 lbs.) in weight and 2.5 cm (3/4 inch) off their waists.
Helps Bowel Movements Happen
What prunes are most well-known for is their use as a laxative.
A 2008 study with 51 adults suffering from constipation found that those that consumed prunes had constipation relief. It helped to soften stools and increase bowel movements. This is because prunes are high in fiber and contain high levels of sorbitol, which is a laxative.
In a 2014 review in the journal Alimentary Pharmacology and Therapeutics, the research found that prunes were better than psyllium husks at treating constipation. Those with constipation can try drinking prune juice.
Diabetic Friendly Food
Prunes are high in calories and sugars but contain high amounts of fiber, sorbitol and fructose, so interestingly they don’t spike blood sugar levels or insulin levels after eating them. They have a low glycemic index so they increase blood sugar levels at a slow rate.
Please Note: Prunes are high in simple sugars, including fructose, even though research has shown they do not spike blood sugar levels because of high fiber and sorbitol. Still, because of the fructose it is good to limit the amount you consume. A medium prune contains 1.2 grams of fructose; it is best to limit your intake to a maximum of 15 to 25 grams of fructose per day from all sources depending on being insulin resistant, diabetic or hypertension.
Nutrition
Prunes are a good source of dietary fiber, potassium and vitamin K.
How to Select
You can buy them either pitted or with their pits. It is best to get prunes that are not processed with food preservatives such as sulfites or potassium sorbate. Also, purchase prunes that are in transparent containers so that you can assess them for quality. The best are shiny, plump, a little soft and free of mold.
How to Store
Keep them in a cool, dark, dry place in an airtight container and they will last for several months. Keeping them in the fridge will make them last as long as six months.
Prune Tips
If your prunes get very dry, soak them in water for an hour to plump them up.
Before cooking them, soak them in water first which will reduce the cooking time.
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