What is plum syrup?
Plum syrup, also known as plum sauce, is a condiment made from plums, sugar, and water. It has a sweet and tart flavor and a thick, syrupy texture. Plum syrup is commonly used in Chinese cuisine as a dipping sauce or glaze for dishes like roast duck or spareribs. It also can be used to sweeten beverages like milk tea.
Plum syrup is made by cooking ripe plums with sugar and water until it develops a rich, concentrated flavor. The plums release their juices and pulp, infusing the syrup with sweet and tart plum essence. The amount of sugar added varies based on taste, but is usually equal parts plum juice to sugar. Some recipes may also add ginger, star anise, cinnamon, or other spices to complement the plum flavor.
The origins of plum syrup likely trace back to ancient China, where both plums and sugarcane were cultivated as early as the Tang Dynasty (618-907 AD). Chinese people recognized the compatibility of plum and sugar and began experimenting with plum preserves. Over time, the current thick syrup form developed and became popularized as a versatile condiment.
These days, plum syrup is enjoyed around the world but remains an iconic ingredient in Chinese cuisines. It can be found at most Asian grocers and is easy to make at home. The syrup keeps well sealed in the refrigerator for several weeks. It also can be canned or frozen for longer term storage.
Nutritional profile of plum syrup
The main ingredients in plum syrup are plums, sugar, and water. As such, the nutritional value depends largely on the sugar content. On average, a 100 gram serving of plum syrup contains:
– Calories: 229 kcal
– Carbohydrates: 60 g
– Sugars: 51 g
– Fiber: 0.5 g
– Fat: 0 g
– Protein: 0.5 g
The high sugar content results in plum syrup being a dense source of calories and carbohydrates without significant amounts of vitamins, minerals, fiber or protein.
However, plums themselves are nutritious fruits. When making homemade plum syrup, you can control the sugar amount and retain more of the plums’ natural nutrients.
Plums are a good source of:
– Vitamin C: 10% DV per plum
– Vitamin K: 5% DV per plum
– Potassium: 3% DV per plum
– Copper: 2% DV per plum
– Vitamin A: 1% DV per plum
They also contain polyphenol plant compounds that act as antioxidants. Together, these nutrients make plums a beneficial fruit. However, much of the original plum nutrition is altered once turned into a sugar-based syrup.
Potential health benefits of plum syrup
Due to its high sugar content, plum syrup does not offer the same health benefits as whole plums. However, when consumed in moderation, plum syrup may provide some advantages:
– Antioxidants: Plums contain polyphenols and carotenoids with antioxidant properties. Plum syrup retains some of these compounds which help combat free radicals and oxidative stress.
– Immune support: The vitamin C content provides a moderate immune boost by supporting white blood cell function.
– Bone health: Small amounts of vitamin K contribute to building strong bones by improving calcium absorption.
– Anti-inflammatory: Early research shows the polyphenols in plums may have anti-inflammatory effects that reduce risk of chronic diseases.
Overall, any potential health benefits of plum syrup should not outweigh its high sugar content. The syrup is best enjoyed sparingly as part of a healthy diet, rather than for its nutritional value.
Potential health risks of plum syrup
While plum syrup contains beneficial compounds from its plum origins, the high sugar content poses some potential health risks:
– High in empty calories: The natural fruit nutrition has been stripped away, leaving mostly just sugar and calories with minimal other nutrients. This can promote weight gain if consumed in excess.
– Blood sugar spikes: The high glycemic index can rapidly raise blood sugar levels after eating. This effect is worsened if poured over refined carb foods like white rice.
– Tooth decay: Like any sugary food, the syrup can contribute to cavities and dental caries if oral hygiene is not maintained.
– Fatty liver disease: Excessive sugar intake has been linked to increased risk of non-alcoholic fatty liver disease.
– Inflammation: While plums have anti-inflammatory properties, diets high in added sugars are pro-inflammatory. Chronic inflammation contributes to many diseases.
Moderating intake of plum syrup can help reduce these risks. Alternatives like fresh plums, homemade plum chutney, or low sugar plum jam provide ways to benefit from plums’ nutrients without the same drawbacks.
Who should not consume plum syrup?
The high glycemic index and sugar content of plum syrup make it unsuitable for some groups of people, including:
– Those with diabetes or insulin resistance – plum syrup can spike blood sugar.
– Anyone with fructose intolerance – plum syrup is high in fructose.
– People with tooth decay or gum disease – sugar feeds harmful oral bacteria.
– Obese individuals or those trying to lose weight – excess calories from sugar impede weight loss.
– Children – heavy sugar intake early in life impacts long term health.
– Elderly populations – plum syrup has minimal nutritional value compared to plums.
– Anyone with high triglycerides or cholesterol – added sugars raise heart disease risk factors.
– People with fatty liver disease – sugar worsens liver inflammation.
– Those with high blood pressure – plum syrup offers no benefits to reduce hypertension.
People in these groups should minimize or avoid plum syrup. They can still enjoy plums or low sugar plum products like chutney to get beneficial nutrients without the syrup’s drawbacks.
Is store-bought or homemade plum syrup healthier?
Homemade plum syrup is generally healthier than commercial versions you find in stores. Here’s how they compare:
Sugar content: Homemade recipes allow you to control the amount of sugar added. Store-bought brands often maximize sweetness.
Fruit content: Homemade retains more plum pulp and nutrients. Commercial syrups strain out solids leaving mostly flavored sugar water.
Preservatives: Store-bought brands use preservatives for shelf stability. Homemade relies on natural acidity.
Sodium: Many brands add salt, while homemade avoids excess sodium.
Flavorings: Commercial plum sauces have artificial colors and flavors. Homemade imparts natural, fresh plum flavor.
Cost: Preparing plum syrup at home costs a fraction of the price of specialty bottles from the store.
The simplicity of homemade plum syrup makes it both affordable and customizable to your tastes and dietary needs. Adjust the plum-to-sugar ratio to find your favored sweetness and fruitiness.
How to make healthy plum syrup at home
Making plum syrup at home allows you to control the ingredients for a healthier condiment. Here is a simple recipe and directions:
Ingredients:
– 10 plums, pitted and chopped
– 1 cup sugar (or less to taste)
– 1 cup water
– 1 tsp lemon juice
– Spices like cinnamon, star anise, or ginger (optional)
Directions:
1. Chop plums, discarding pits. Place in a saucepan.
2. Add sugar, water, lemon juice and any optional spices.
3. Bring to a boil, then reduce heat and simmer 20-30 minutes until thickened.
4. Remove from heat and cool before transferring to an airtight container.
5. Store refrigerated for 2-3 weeks.
Adjust the quantity of plums, sugar and water based on how much syrup you want to make. Adding more plums results in stronger plum flavor with less sugar needed.
How to use plum syrup
Plum syrup serves as a sweet and tangy condiment to liven up both savory and sweet foods. Here are some popular ways to use it:
– Drizzle over roast duck, chicken or pork.
– Use as a dip for fried foods like egg rolls, wontons or spring rolls.
– Make a spicy plum glaze for spareribs or wings by mixing with chili garlic sauce.
– Brush on grilled fish, shrimp or tofu.
– Add to a vinaigrette to create a plum salad dressing.
– Sweeten up oatmeal, yogurt, cottage cheese or ricotta.
– Mix with milk or plant-based milk for plum-flavored drinks.
– Use in marinades and sauces for a touch of sweetness.
– Add to smoothies, shakes or ice cream.
– Fold into whipped cream with mascarpone for a dessert topping.
– Simmer with wine and use as a pan sauce for meat.
– Drizzle over tarts, pies, cakes, or muffins before serving.
A little plum syrup goes a long way to adding sweet-tart flavor. Mix it into both savory dishes and desserts for a unique flavor profile.
Plum syrup recipe ideas
Here are some recipe ideas that showcase plum syrup:
Plum chicken wings: Toss chicken wings with soy sauce, grated ginger, garlic and plum syrup. Roast at 400°F until crispy.
Plum salmon: Coat salmon fillets with a mixture of plum syrup, Dijon mustard, and seasoned rice vinegar. Bake until cooked through.
Plum shrimp stir fry: Make a quick sauce with plum syrup, low sodium soy sauce, lime juice, garlic, and red pepper flakes. Toss with shrimp and vegetables.
Plum pork chops: Brush bone-in pork chops with plum syrup and grill 3-5 minutes per side until caramelized.
Plum oatmeal: Mix a swirl of plum syrup into cooked oatmeal along with toasted sliced almonds.
Plum milk tea: Add a spoonful of syrup to black tea, plant-based milk, and boba pearls for a fruity bubble tea.
Plum yogurt parfait: Layer yogurt with granola and fresh plums. Drizzle plum syrup on top.
Plum margarita: Rim a glass with plum syrup. Add to margarita mix instead of simple syrup.
Plum salad dressing: Whisk together plum syrup, rice vinegar, sesame oil, ginger, and soy sauce for a salad topper.
Plum fruit dip: Stir together plain Greek yogurt, plum syrup, lemon zest, and mint. Serve with fresh fruit.
Potential side effects of plum syrup
Plum syrup is likely safe for most people when eaten in moderation as part of an overall healthy diet. However, some potential side effects can occur:
– Digestive issues: Some people may experience bloating, gas, or diarrhea from the high fructose content.
– Tooth decay: Frequent exposure to sugar can erode tooth enamel over time.
– Weight gain: The added calories and lack of nutrients can lead to increased body fat when consumed excessively.
– Blood sugar spikes: Rapidly rising blood sugar after meals may occur, especially risky for diabetics.
– Drug interactions: The sugar can interfere with absorption of some medications.
– Allergic reactions: Plums belong to the same family as peaches, almonds, and apricots, so cross-reactivity may occur in those with related food allergies.
Pay attention to how your body responds when first using plum syrup. Limit intake if any worrisome side effects occur. Talk to your doctor before adding to your diet if you have any health conditions.
Is plum syrup keto or paleo diet approved?
Plum syrup would not be recommended for either the keto or paleo diet due to its high sugar content.
Keto diet: The keto diet involves following an ultra low carb, high fat approach. Plum syrup would be too high in carbs and sugars to fit this macronutrient ratio. Even a small amount could potentially knock you out of ketosis.
Paleo diet: While plums themselves could be eaten on paleo as they are an unprocessed whole food, plum syrup would be avoided. The paleo diet eliminates added or refined sugars, so the syrup would go against paleo guidelines.
However, eating whole fresh plums would be encouraged on either diet for their natural nutrients and fiber. Some keto-friendly or paleo alternatives to enjoy plums’ flavor include:
– Homemade plum chutney with limited added sugar
– Plum vinegar for dressings and marinades
– Grilled or poached plums with spices
– Plum infused water or unsweetened plum tea
– Plum Sauce with artificial sweetener
So while plum syrup itself doesn’t suit low carb or primal diets, there are still ways to savor plums in line with keto or paleo principles. Focus on the whole fruit and limit any added sugars.
Plum syrup during pregnancy
Plum syrup may be safe in moderation as part of a balanced diet when pregnant. Here are some considerations:
– The iron, vitamin C and vitamin K can aid your own and your baby’s nutrition needs. However, whole plums would provide far greater benefit.
– Fructose is preferred over other sugars in pregnancy, but excess intake still poses risks like excess weight gain.
– Talk to your doctor about appropriate sugar intake limits based on any gestational diabetes risk factors.
– Limit portion sizes, such as using as an occasional condiment or drizzle over foods.
– Opt for homemade recipes over store-bought to better control sugar content.
– Avoid if you have any allergy or intolerance to stone fruits like plums.
– Stay hydrated by drinking extra water to account for the syrup’s dehydrating sugars.
– Monitor for any digestive issues or spikes in blood glucose after eating.
Overall, plum syrup can be occasionally enjoyed in small amounts if tolerated well. But emphasize whole fruits, proteins, healthy fats, vegetables, and whole grains as your primary foods during pregnancy.
Conclusion
Plum syrup provides concentrated sweet and tart plum flavor as a condiment. However, its high sugar content outweighs the minimal nutritional benefits from its fruit origins. Consumed excessively, the added sugars pose health risks related to weight, blood sugar, dental health, and inflammation. Homemade plum syrup gives more control over ingredients. But even then, the syrup should be used sparingly as part of an overall nutritious regimen. For most health benefits, whole fresh plums are a better choice. But plum syrup can still be incorporated as an occasional accent without overdoing your sugar intake.
