Prunes, also known as dried plums, are a popular snack food and ingredient. They are made from plums that have had most of their water content removed. Prunes are high in fiber, antioxidants, and various nutrients. However, due to their natural sugar content, some people wonder if prunes are suitable for those with diabetes. This article reviews the research on prunes and diabetes and provides nutrition facts, potential benefits, and downsides to help you determine if prunes are OK for type 2 diabetes.
Are prunes good or bad for diabetes?
In moderation, prunes appear to be a healthy snack for people with diabetes. Human and animal research indicates prunes may help stabilize blood sugar levels and improve insulin sensitivity due to their fiber and antioxidant contents. Additionally, prunes are a nutritious fruit that provides vitamins, minerals, and other beneficial plant compounds. While prunes are high in natural sugars, they have a low glycemic index, meaning they do not raise blood sugar levels as quickly or drastically as many other sugary foods. Overall, incorporating a serving of prunes into your diet a few times per week can be part of an overall healthy eating pattern for diabetes management.
Nutrition facts for prunes
Here are the nutrition facts for a 100 gram serving of prunes (about 10 medium prunes) according to the USDA:
- Calories: 240
- Protein: 2.2 grams
- Carbs: 63 grams
- Fiber: 7 grams
- Sugars: 38 grams
- Fat: 0.5 grams
- Vitamin A: 4% of the Daily Value (DV)
- Vitamin C: 10% of the DV
- Vitamin K: 21% of the DV
- Potassium: 14% of the DV
- Copper: 13% of the DV
- Manganese: 15% of the DV
As you can see, prunes are high in carbs and natural sugar compared to other fruits. A 100 gram serving provides 63 grams of carbs, including 38 grams of sugar.
However, prunes have a low glycemic index, meaning they do not raise blood sugars as quickly as many other sugary foods.
Prunes are also an excellent source of fiber, providing 7 grams per serving. Fiber helps slow digestion and the absorption of sugar into the bloodstream.
Furthermore, prunes provide a variety of vitamins, minerals, and beneficial plant compounds that act as antioxidants in the body.
Do prunes spike blood sugar levels?
Despite their sugar content, prunes only have a mild effect on blood sugar levels compared to other sugary foods.
The glycemic index (GI) is a scale that ranks carb-containing foods on how quickly and drastically they increase blood sugar levels. Foods are considered low GI if they score 55 or less.
Prunes have a GI of 29, which is very low. This means they should only cause a slight rise in blood sugars.
In a 2011 study, people with type 2 diabetes ate about 4-12 prunes per day for 12 weeks. Prune consumption did not adversely affect their blood sugar levels. A 2013 study found dried plums blunted the blood sugar response following a high-carb meal in healthy adults.
The fiber, antioxidants, and nutrients in prunes all help dampen the effect of their natural sugars on blood glucose. Overall, research to date suggests eating a serving of prunes in moderation does not significantly impact blood sugar control for people with diabetes.
Can prunes lower blood sugar levels?
Some emerging research suggests prunes may actually lower blood sugar levels and improve insulin sensitivity.
In a 2017 animal study, mice fed dried plum powder for 4 weeks had significantly lower fasting blood sugar levels compared to a control group. The prune-fed mice also had lower insulin resistance based on an insulin tolerance test.
Another study in obese rats found that a diet supplemented with prunes helped prevent spikes in blood glucose following high-carb meals. The prune-fed rats also had increased insulin sensitivity in the liver.
The potential blood sugar lowering effects of prunes are likely due to their fiber, sorbitol, and antioxidant contents. Fiber slows carb absorption while sorbitol acts as a sugar alcohol that the body only partially digests. Antioxidants like polyphenols found abundantly in prunes may also improve insulin function and glucose uptake in the body.
Overall, the results from animal studies are promising. However, more human research is needed to determine if prunes definitively lower blood sugar levels in people with diabetes.
Do prunes count as carbs for diabetes?
Yes, the carbs from prunes affect blood sugar and need to be counted as part of your daily carb allowance.
A 100 gram serving of prunes (about 10 medium prunes) contains 63 grams of total carbs, with 38 grams coming from natural sugars.
Prunes have a low glycemic index, so they should not spike your blood sugar rapidly. However, the grams of carbs still matter for overall diabetes management.
Be sure to count the carbs from prunes as part of your meal plan and daily carb goals. Most diabetes experts recommend limiting total carb intake from all sources to around 45-60 grams per meal.
The American Diabetes Association lists 1-2 tablespoons of dried fruit like prunes as one 15 gram carb serving. Sticking within this serving size recommendation when eating prunes is ideal for keeping your portions and carb intake reasonable.
What are the benefits of prunes for diabetes?
Here are some of the top potential benefits of prunes for people with diabetes:
High in fiber
Prunes are an excellent source of fiber, providing 7 grams per 100 gram serving. Getting adequate fiber is important for managing diabetes. Soluble fiber helps slow digestion and prevents blood sugar spikes, while insoluble fiber promotes digestive health.
Low glycemic index
As discussed earlier, prunes have a low glycemic index of 29. This means they do not drastically spike blood sugar compared to other sugary foods.
May improve insulin sensitivity
Some research in animals indicates prunes may increase insulin sensitivity, especially in the liver. Improved insulin function helps maintain healthy blood sugar levels.
Provide antioxidants
Prunes contain beneficial plant compounds and polyphenols that act as antioxidants in the body. These may help reduce inflammation and oxidative stress, which are risk factors for diabetes complications.
Contain sorbitol
Prunes are high in sorbitol, a sugar alcohol that is incompletely absorbed by the body. This helps blunt the impact of their sugars on blood glucose levels.
Increase feeling of fullness
The fiber in prunes slows digestion and promotes satiety after meals. This may prevent overeating and weight gain.
Provide important vitamins and minerals
Prunes are high in nutrients like vitamin K, copper, and manganese. They help meet daily nutrient needs that are important for overall health.
Potential downsides of prunes for diabetes
Here are some potential downsides to keep in mind:
High in natural sugars
While prunes have a low glycemic index, they are still relatively high in sugars. Portion control is important, especially for those who need to watch their carb intakes.
Can cause digestive issues
Due to their high fiber and sorbitol content, excess prunes can lead to gas, bloating, or diarrhea in some people. Start with a small serving and increase slowly.
Easy to overeat
Prunes may be easy to overindulge in due to their sweet taste and chewy texture. Be mindful of suggested serving sizes.
Contains oxalates
Prunes contain small amounts of oxalates, compounds that can contribute to kidney stone development in susceptible people.
Not as nutritious as whole fruit
While prunes retain many nutrients from plums, they are lower in some vitamins and antioxidants than fresh plums with the skin intact. Eat more whole fruits if possible.
Are prunes good for diabetics?
In moderation, prunes can be part of a healthy diet for managing type 2 diabetes. Here is a summary:
- Prunes have a low glycemic index and only mildly impact blood sugar levels.
- Emerging research suggests prunes may improve insulin sensitivity and help lower blood glucose.
- Prunes provide fiber, antioxidants, vitamins, minerals, and beneficial plant compounds.
- Potential benefits include stabilized blood sugar, satiety, and nutrient intake.
- Downsides are the high natural sugar content and potential for overeating.
- Portion control is key. Stick to one or two tablespoon-sized servings.
Overall, enjoying prunes in moderation along with a balanced diabetes diet can be healthy. Focus on whole fruits like plums when possible and use prunes as an occasional snack due to their concentrated sugars. But prunes can be a better choice than many other sweet processed snacks.
How many prunes should diabetics eat per day?
There is no universal recommended number of prunes for people with diabetes to eat daily. The optimal amount can vary based on individual carb tolerance and dietary needs.
As a general guideline, 1-2 tablespoons of prunes per day, or around 3-6 prunes, is often recommended by health organizations as a suitable serving size. This provides about 15-30 grams of carbs.
The American Diabetes Association lists two tablespoon-sized servings of dried fruit per day as one carb choice, which contains about 15 grams of carbs.
Prunes are very high in fiber, which slows digestion and prevents blood sugar spikes. However, their total carb and sugar grams still matter.
The healthiest approach is to incorporate prunes as part of a balanced diet that meets your individual carb range and portion needs for managing diabetes. Focus on getting daily fiber from sources like vegetables, fruits, whole grains, and beans as well.
Best time to eat prunes with diabetes
The best time to eat prunes depends in part on when you take medications and your personal carb tolerance throughout the day. Here are some tips:
With breakfast
Having a small serving of prunes with breakfast can help provide fiber, antioxidants, and nutrients to start your day. Be sure to account for the carbs from prunes in your morning meal plan.
As a snack
Prunes make a convenient fiber-rich snack between meals. Pair them with a source of protein like nuts or cheese to help steady blood sugars.
After exercise
The carbs and nutrients in prunes can help replenish your body after physical activity. Prunes can be a good post-workout snack.
Away from medications
Try not to eat prunes right before taking diabetes medications like insulin, as this could increase the risk of low blood sugar.
With lower carb meals
Pairing prunes with lower carb foods like lean proteins and non-starchy vegetables can balance out your meal.
In moderation
No matter when you eat them, stick to suggested 1-2 tablespoon serving sizes of prunes at a time. Moderation is key.
Healthy recipes with prunes for diabetes
Here are some healthy recipe ideas for incorporating prunes into a diabetes-friendly diet:
Overnight oats with prunes and walnuts
Combine oats, Greek yogurt, prunes, cinnamon, and walnuts for fiber-rich overnight oats. The protein and fat helps steady blood sugar.
Prune and greens salad
Top a salad made with greens, chicken, and vinaigrette dressing with chopped prunes for added flavor and nutrition.
Prune hummus
Puree chickpeas, tahini, olive oil, lemon, garlic, and prunes for a fiber and protein-packed dip or spread for vegetables.
Prune energy bites
Mix prunes, oats, nut butter, and seeds together and chill to make no-bake energy bites for snacks or breakfast.
Prune and quinoa tabbouleh
Incorporate chopped prunes into refreshing Mediterranean tabbouleh salad made with quinoa and fresh herbs.
Chicken salad with prunes and almonds
Combine cooked chicken, halved prunes, sliced almonds, Greek yogurt, lemon juice, and fresh dill weed for a nutritious salad.
Should you avoid prunes with diabetes?
Most people with diabetes do not need to completely avoid prunes. Prunes can be incorporated into a healthy diabetes diet in moderation.
However, you may want to avoid prunes or only consume them occasionally if:
- You follow a very low carb meal plan.
- You need to limit concentrated sources of sugar for blood sugar management.
- You have digestive issues aggravated by high fiber foods.
- You have a history of kidney stones.
- You take metformin, as prunes may increase gastrointestinal side effects.
If you have any concerns about including prunes in your diet, consult your healthcare provider or diabetes educator. They can help determine the best dietary choices for your individual health status and needs. But for most people with well-managed type 2 diabetes, enjoying prunes in moderation can be safe.
The bottom line
Prunes can be a healthy addition to the diet for many people with type 2 diabetes when enjoyed in moderation. They provide important nutrients and benefits like fiber, antioxidants, and vitamins. Prunes have a low glycemic index and only a mild impact on blood sugar levels. Emerging research also suggests prunes could improve insulin sensitivity. However, portion control is important due to the concentrated natural sugars. Stick to one or two tablespoon-sized servings per day as part of an overall balanced approach to diabetes management. Pair prunes with non-starchy vegetables, healthy fats, proteins, and other fiber-rich foods for the biggest benefits. For most people, prunes can be an appropriate snack when watching your carb intake. But as with any food, individuals with medical conditions or on medications should check with their healthcare provider before adding prunes to their diet.
