Delicious fruits that are on the market recently can be eaten to control sugar and lose weight! Except for two situations...

Now is the time when plums are on the market in large quantities. The sweet and sour plums are the favorite of many friends, but what are their nutritional values ​​and what should we pay attention to when eating them? In this article, we will talk about plums and finally tell you how to keep them fresh.

How nutritious are plums?

Plums have been cultivated in my country for more than 3,000 years, and there are many varieties, such as chicken heart plum, green plum, hibiscus plum, Wushan plum, crisp red plum, red cloth plum, black plum, etc.

Although the aroma composition of different plums varies, it generally includes almond-smelling benzaldehyde, floral aromatic alcohols, peach-smelling lactones, and spicy methyl cinnamate.[1]

As for the nutritional value of plums, it is not particularly outstanding among fruits, but the potassium content is quite good, at 144 mg/100 g,[2] which is suitable for those who need to control their blood pressure.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

In addition, plums contain antioxidant and anti-inflammatory ingredients, such as anthocyanins, catechins, carotene, flavonoids and other phytochemicals. This is especially true for dark-colored plums, such as black plums, red plums, and black amber plums. A meta-analysis found that eating plums regularly can improve blood lipid indicators and protect cardiovascular health! [3]

Someone compared the polyphenol composition and antioxidant capacity of nine different types of plums: Furong plum, Wushan plum, rose plum, red plum, black plum, prune plum, crisp red plum, Jiang'an plum, and green plum. The results showed that the total phenol content of the peel and flesh of red plum was the highest, and the antioxidant capacity was the strongest; the flesh of Wushan plum had the strongest free radical scavenging ability. [4]

In terms of proanthocyanidins content, black plums have a greater advantage. Proanthocyanidins are natural antioxidants that help remove excess free radicals in the human body and have anti-tumor, cardiovascular protection, anti-inflammatory, anti-radiation, and hypertension prevention effects. [5]

Black plums also have a high content of myricetin, at 43.2 mg/100 g,[2] which is 2.5 to 8 times that of ordinary plums. This ingredient is also an antioxidant that has the effects of protecting the nervous system, stabilizing blood sugar, lowering blood lipids, and preventing cancer.[6]

Two special plums

There are two special kinds of plums that people often eat, but people don’t know that they are also plums and are often misunderstood.

1. Plum Apricot

Also known as apricot plum, it is a variety of plum and apricot that is a result of natural and artificial crossbreeding. It has a more complex aroma. In fact, it is also a type of plum. Most varieties have a plum genetic background of more than 75% and apricot genetic background of less than 25%, so the taste and quality of the fruit are close to plum. This type of variety includes "Dinosaur Egg, Wei Wang, Wei Hou, Wei Di, Flavor Rose, and Flavor Queen", etc., while the "Weixin" variety is relatively special. In its genetic genes, the apricot genetic background accounts for 75%. [7]

"Dinosaur eggs". The picture comes from the Internet

2. Prunes

Prune is not a plum, but a European plum. It is the offspring of a natural hybrid between cherry plum and blackthorn. It is also called Western plum. It is native to West Asia and Europe and is also widely grown in Xinjiang, my country.
The biggest feature of prunes is that they are rich in sorbitol, which has an osmotic effect and can increase the water content of feces, stimulate gastrointestinal motility, promote defecation, and change intestinal flora. Generally, eating about 5 grams at a time will cause abdominal discomfort, and more than 10 grams will cause diarrhea.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

Fresh prunes contain 5.4 g of sorbitol per 100 g, while dried prunes contain an even higher amount, at 14.7 g per 100 g.[8] This means that if you eat around 10 small fresh prunes or five or six dried prunes at once, you may get diarrhea.

Can I eat it if I have high blood sugar?

Plums are sweet and sour, delicious and juicy, and people with high blood sugar are eager to try them. But they are afraid that eating them will raise their blood sugar, so they often struggle between eating and not eating them.

In fact, even diabetics can eat plums. GI is an effective indicator of the blood sugar response caused by food after a meal. If the value is below 55, it is a low GI food. The GI value of plums is only 24, [2] which is a low GI food.

At the same time, we must also take into account the impact of glycemic load (GL). GL < 10 is a low GL food and has less impact on blood sugar.

GL = available carbohydrates in food (g) × GI ÷ 100

According to the data in the Chinese Food Composition Table, the carbohydrate content of plums is 8.7 grams per 100 grams. [2] If you eat 100 grams of plums, after calculation, you will find that the GL is 2.09, which is a low GL food. For diabetic patients, eating 100 grams of plums (about 4 plums) as a snack will have little effect on blood sugar, so there is no need to worry about raising blood sugar.

Photo: Photographed by the author

In addition, plums are low in calories, only 38 kcal/100 g,[2] which is not as high as apples, so those who are trying to lose weight can eat them without worry.

Precautions for eating plums

1. Don’t eat unripe plums: Unripe plums contain high levels of tannic acid, which not only affects the body’s absorption and utilization of nutrients, but also causes gastrointestinal discomfort.

2. Do not eat the kernels of plum pits: The kernels of plums, apricots and other Rosaceae fruits contain cyanogenic glycosides, which will produce toxic hydrocyanic acid after being chewed and eaten. Intake of a small amount is not a big problem, but eating too much may cause poisoning.

How to store plums?

For those who like to eat plums, it is inevitable to buy a bunch of them at a time. How to preserve the plums you buy too much?

In fact, plums are relatively easy to preserve compared to most other fruits. Ripe plums picked from the tree can be stored at room temperature for 5 to 10 days. [8] If kept in a low temperature environment, the growth and reproduction of microorganisms can be inhibited, extending the storage time of plums. They can be stored in a refrigerator at 0 to 1°C for 2 to 3 months. [8, 9]

Therefore, if you buy a small number of plums, you can store them directly at room temperature and eat them as soon as possible; if you buy a lot, put them in the refrigerator. Although they can be stored for a long time, considering that the nutrients may be lost over time, you should eat them quickly!

Summarize:

Plums are in season now, and while you can enjoy their delicious taste, you must also control the amount you eat. According to the recommendations in the Dietary Guidelines for Chinese Residents, you only need to eat 200 to 350 grams of fruit a day. If you plan to eat plums throughout the day, don't eat more than 15 small plums and no more than 4 large ones.

References

[1] Harold Mackey, Food and Cooking: Vegetables, Fruits, Spices, and Grains. Translated by Cai Chengzhi. Beijing Fine Arts Photography Publishing House. August 2013.

[2] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1[M]. Peking University Medical Press, 2018

[3] Askarpour M, Ghalandari H, Setayesh L, Ghaedi E. Plum supplementation and lipid profile: a systematic review and meta-analysis of randomized controlled trials. J Nutr Sci. 2023 Jan 16;12:e6.

[4] Xiao Xingning, Li Weizhou, Shi Fang, Li Yao, Ming Jian. Polyphenol composition and antioxidant activity of plums from different varieties[J]. Food Science, 2017, 38(15): 31-37.

[5] Gong Yushi, He Jinxia, ​​Guo Juan, Hou Fangli. Optimization of extraction technology of proanthocyanidins from black plum peel[J]. Food Research and Development, 2015, 36(20): 47-51

[6] Li Yao, Liu Yao, Wang Zhentao, Fan Hongyan. Research progress on the pharmacological effects of myricetin[J]. Journal of Jilin Medical College, 2017, 38(4): 301-304

[7] Chen Yuling, Su Yanxiu, Huang Zhenyu, et al. Analysis on the current situation and development suggestions of apricot and plum industry in my country[J]. Chinese Fruit Trees, 2021(03):98-100. DOI:10.16626/j.cnki.issn1000-8047.2021.03.020.

[8] Sun Songpeng, Long Junhong, Ni Hong, et al. Evidence-based medicine and clinical recommendations for dietary adjustment and dietary fiber supplementation in the treatment of chronic constipation[J]. Chinese General Practice, 2022, 25(18): 2179-2187+2214.

[9] Luo Donglan, Lin Mingjun, You Yonggang, Ba Liangjie. Research progress on storage and preservation technology of plums[J]. Southern Agriculture, 2018, 12(34): 56-58

[10] Lin Yanjuan, Zhou Danrong, Ye Xinfu, Liang Huafu. Research progress on plum preservation technology[J]. Southeast Horticulture, 2017, 5(1): 43-49

Author: Xue Qingxin, one of the first nutrition instructors of the National Health Commission, and a registered nutritionist in China

Reviewer: Song Shuang, Associate Researcher, Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention