If you're looking for a nutritious and tasty snack, you might want to give dried plums a try. With only 100 calories per serving of 5 plums (1.5 oz), they're a great option for those who watch their calorie intake.

Dried plums are also known as prunes and are a good source of fiber, vitamins, and minerals. They've been part of people's diets for centuries and are popular worldwide. They have a chewy texture and a sweet taste that many people enjoy.

In this article, we'll explore some of the benefits of dried plums, their nutritional value, how to include them in your diet, and some potential side effects of eating too many of them.

The Taste of Dried Plums

Dried plums have a unique flavor that differs from fresh plums. They're more intense and concentrated in taste, with a blend of sweet and tangy notes. The drying process intensifies their natural sugars, giving them a caramel-like taste. Some people love their chewy texture, while others find it a bit challenging to eat. You can enjoy dried plums as a snack on their own or use them as a sweetener in recipes. They pair well with nuts, cheese, and chocolate, and can add a nice touch to salads, smoothies, and oatmeal bowls.

Benefits of Eating Dried Plums

Dried plums offer numerous health benefits due to their high nutrient content. Here are some of the advantages of adding them to your diet:

• Improve digestion: Dried plums are rich in fiber, which helps regulate bowel movements and prevent constipation. They also contain sorbitol, a natural laxative, and other compounds that promote gut health.
• Boost immunity: Dried plums are loaded with antioxidants and anti-inflammatory agents that can enhance immune function and protect against chronic diseases.
• Support heart health: Dried plums contain potassium, magnesium, and other minerals that can help lower blood pressure and reduce the risk of heart disease.
• Enhance bone health: Dried plums are rich in vitamins K and A, which are crucial for bone formation and maintenance. They also contain boron, a mineral that can increase bone density and reduce the risk of osteoporosis.

Nutritional Value of 5 Plums (1.5 oz) Pitted Dried Plums

Here are the main nutrients you can find in 5 plums (1.5 oz) of pitted dried plums:

• calories: 100
• Carbohydrates: 26 grams
• Fiber: 3 grams
• Sugars: 16 grams
• Protein: 1 gram
• Vitamin K: 22% of the daily value (DV)
• Vitamin A: 6% of the DV
• Potassium: 8% of the DV
• Magnesium: 6% of the DV

How to Include Dried Plums in Your Diet?

Dried plums are a versatile ingredient that can add flavor, texture, and nutrition to many dishes. Here are some ideas to incorporate them into your meals and snacks:

• As a standalone snack
• As a topping for yogurt or oatmeal bowls
• In smoothies or juices
• In salads or grain bowls
• As a sweetener for baked goods or energy bars
• In savory dishes like stews, tagines, or curries

Are Dried Plums Good for Weight Loss?

Dried plums can be a part of a healthy weight loss diet due to their low calorie content, high fiber, and natural sweetness. They can help curb cravings and keep you full for longer, reducing the need for additional snacks or treats. However, keep in mind that dried plums are also high in sugar and carbohydrates, so you need to watch your portions and balance your intake with other nutrient-rich foods. Also, be aware that some dried plums may contain added sugars or preservatives, so read the label carefully.

Dried Plums and Digestion

Dried plums can be beneficial for digestion due to their fiber and sorbitol content. However, if you eat too many of them or have a sensitive gut, you may experience some side effects such as bloating, gas, or diarrhea. It's recommended to start with a small amount, like 1-2 plums per day, and gradually increase your intake as your body gets used to it. Also, make sure to drink enough water to help move the fiber through your system.

How to Store Dried Plums?

Dried plums require proper storage to maintain their quality and prevent spoilage. Here are some tips to keep them in good condition:

• Store them in an airtight container or resealable bag.
• Keep them in a cool, dry, and dark place away from sunlight and moisture.
• Don't mix them with other foods that may absorb their odor or moisture.
• Use them within 6-12 months for best taste and texture.

Why Are Dried Plums Recommended for Bone Health?

Dried plums are a good source of vitamins K and A, which play a crucial role in bone health. Vitamin K is necessary for the activation of osteocalcin, a protein that helps bind calcium to the bone matrix, while vitamin A helps regulate bone turnover and repair. Moreover, dried plums contain boron, a mineral that has been shown to enhance calcium absorption and reduce calcium excretion. Studies have found that consuming dried plums can increase bone density and prevent bone loss in postmenopausal women and some animal models. However, more research is needed to confirm these findings and determine the optimal dosage and duration of dried plum intake for bone health benefits.

Side Effects of Eating Too Many Dried Plums

While dried plums can be a healthy addition to your diet, eating too many of them can lead to some side effects. Here are some potential issues to watch for:

• Diarrhea or loose stool due to the laxative effect of sorbitol and fiber. Don't eat more than 100 grams of dried plums per day.
• Flatulence or bloating due to the fermentation of undigested fiber in the colon. Drink enough water and start with a small amount to test your tolerance.
• Weight gain or blood sugar spikes if you eat excessively and don't balance your diet. Watch your portion size and combine dried plums with protein, fat, and complex carbs.
• Allergic reactions if you're sensitive to dried fruits or sulfites. Consult your doctor if you experience any allergic symptoms.

Dried Plums vs Prunes - What's the Difference?

Dried plums and prunes are often used interchangeably, but technically, they're not the same thing. Dried plums are the fruit that comes from a specific type of plum tree called Prunus domestica. They're usually sold pitted and dried, with a shiny skin and a wrinkled texture. Prunes, on the other hand, are a type of dried plum that are larger, darker, and sweeter than regular dried plums. They're often treated with a preservative called potassium sorbate to prevent mold and bacteria growth, which can cause stomach upset in some people. Prunes are also known for their laxative effect and are sometimes recommended to relieve constipation. In conclusion, both dried plums and prunes have similar nutritional values and health benefits, so you can choose whichever you prefer or find more available. Just make sure to read the label and watch your portion size to avoid overeating or consuming additives that may harm your health.