If you're looking for a sweet and healthy snack, why not try 1 oz plums? One serving of canned plums in light syrup pack contains only 18 calories, making them an ideal choice for those watching their weight. But plums aren't just low in calories, they also pack a nutritional punch, with plenty of fiber, vitamins, and minerals. Keep reading to discover more about the health benefits of plums and how to incorporate them into your diet.
Carbohydrates are the primary macronutrient found in plums, with each 1 oz serving containing around 4.5 grams. This includes 1 gram of fiber, which helps to promote digestive health and keep you feeling full for longer. Plums are also a source of natural sugar, with 3.5 grams per serving. However, plums are low in fat and protein, with less than 0.1 grams of each per serving.
In this article, we'll explore some practical tips and strategies for including plums in your diet. From simple snack ideas to more creative recipes, we'll show you how to make the most of this delicious and nutritious fruit.
Calories in 1 Oz Plums
As previously mentioned, 1 oz plums contain just 18 calories. This makes them an excellent choice for anyone who wants to enjoy a sweet and satisfying snack without consuming too many calories.
Carbohydrates in 1 Oz Plums
Carbohydrates are the primary macronutrient found in plums, with each 1 oz serving containing around 4.5 grams. This includes 1 gram of fiber, which is important for maintaining digestive health and helping you to feel full and satisfied for longer periods of time. The remaining 3.5 grams of carbohydrates come from natural sugars that are found in the fruit.
Fiber in 1 Oz Plums
As previously mentioned, plums are a good source of fiber, with each 1 oz serving containing around 1 gram. Fiber is important for maintaining digestive health, promoting weight loss, and reducing the risk of many chronic diseases, including heart disease, diabetes, and certain types of cancer.
Sugar in 1 Oz Plums
One oz plums contain around 3.5 grams of natural sugar. Although this may seem like a lot, the sugar found in plums is natural and not refined, making it a healthier option than many other types of sweeteners. Additionally, the fiber found in plums helps to slow the absorption of sugar into the bloodstream, preventing spikes and crashes in blood sugar levels.
Fat in 1 Oz Plums
One oz plums contain less than 0.1 grams of fat, making them a virtually fat-free food. This makes them an ideal choice for anyone who is following a low-fat diet or trying to lose weight.
Protein in 1 Oz Plums
Plums are not a significant source of protein, with less than 0.1 grams per serving. However, they can be combined with other protein-rich foods to create a satisfying and nutritious snack or meal.
Vitamins in 1 Oz Plums
Plums are a good source of several key vitamins, including vitamin C, vitamin K, and vitamin A. Vitamin C is important for immune function, wound healing, and collagen production, while vitamin K is necessary for blood clotting and bone health. Vitamin A plays a key role in vision, skin health, and immune function.
Minerals in 1 Oz Plums
In addition to vitamins, plums are also a good source of several key minerals, including potassium, copper, and manganese. Potassium is important for maintaining healthy blood pressure and heart function, while copper is necessary for iron absorption and collagen production. Manganese is important for bone health and wound healing.
Health Benefits of Plums
Plums offer numerous health benefits, thanks to their high fiber, vitamin, and mineral content. Regular consumption of plums has been linked to a reduced risk of chronic diseases, including heart disease, diabetes, and certain types of cancer. Plums are also good for digestive health, helping to promote regularity and preventing constipation.
Ways to Include Plums in Your Diet
There are numerous ways to enjoy plums as part of a healthy diet. Here are a few ideas to get you started:
- Slice fresh plums and add them to your morning oatmeal or yogurt
- Blend fresh plums into a smoothie with other fruits and vegetables
- Top a salad with sliced plums and goat cheese
- Bake plums into a pie or crumble for a delicious dessert
Whether you prefer your plums fresh or canned, there are plenty of ways to incorporate this nutritious fruit into your diet.
Plums are a great source of natural sugar and fiber, making them an ideal choice for anyone looking for a healthy and satisfying snack.
Frequently Asked Questions about 1 oz Plums in Light Syrup
1. How many plums are in 1 oz of canned plum?
It varies based on the size of the plums, but typically there are 2-3 whole plums in a 1 oz serving.
2. Is the syrup used in canned plums unhealthy?
Canned plums are typically packed in sugar syrup, which adds calories and sugar. While it is not considered unhealthy in moderation, excess consumption may lead to weight gain and other health issues.
3. Are canned plums as nutritious as fresh plums?
Fresh plums are generally more nutritious than canned plums, as they contain higher levels of vitamins, antioxidants, and fiber. However, canned plums still retain some of their nutritional benefits and can be a convenient option for out-of-season fruit.
4. Can canned plums be used in cooking and baking?
Yes, canned plums can be used in various recipes, including pies, crisps, sauces, and marinades. Just be sure to drain the syrup before use and adjust the sweetness level accordingly.
5. How long do canned plums last in the pantry and fridge?
Unopened cans of canned plums can last for up to 2 years in a cool, dry place. Once opened, they should be stored in the fridge and consumed within 7-10 days.