Why Plums Are the Plumb Perfect Fruit

Plums come in a rainbow of colors, including yellow, green, red, purple and black. This stone fruit (because of the large pit inside) can be sweet, tart or a mix of both. There are more than 200 varieties, and each one is good for you, regardless of color or taste.

“Plums are tasty, juicy and very nutritious,” says registered dietitian Julia Zumpano, RD, LD. “Research suggests that eating plums may reduce your risk of chronic diseases, including cancer, diabetes, heart disease and osteoporosis.”

Zumpano shares why plums are so plumb good.

Are plums healthy?

Yes, plums are very healthy. Fresh plums, as well as dried plums (commonly known as prunes), are excellent sources of antioxidants. They have other healthy nutrients, too.

Plum nutrition

One plum (66 grams) provides:

• 30.4 calories
• 0.4 grams of protein
• 0.2 grams of fat
• 7.5 grams of carbohydrates
• 1 gram of fiber
• 6.5 grams of total sugar

It also contains:

• 4 milligrams of magnesium
• 10.6 milligrams of phosphorus
• 104 milligrams of potassium
• 6.27 milligrams of vitamin C

6 benefits of plums

The antioxidants and nutrients in plums help keep you healthy in many ways.

1. Protects against cancer and inflammation

Plums are packed with plant-based phytonutrients, which provide an abundance of antioxidant benefits. This is especially true for dark purple, red and blue plums, which get their color from anthocyanins, a type of flavonoid (another antioxidant).

“Antioxidants are chemicals that help defend your body from free radicals, which can damage cells and tissues,” explains Zumpano. “Antioxidants help minimize inflammation.”

Further, a review of 54 studies found that plums and products like plum wine and plum extract may lower the risk of certain cancers, such as breast cancer or colon cancer.

2. Keeps bowels moving

Many people with constipation drink prune juice to get their bowels moving when things get backed up. Both plums and prune juice are high in sorbitol. This sugar alcohol draws water into your colon, softening the stool and creating a laxative effect. Research shows that drinking prune juice can be a safe, natural way to manage constipation.

3. Stabilizes blood sugar

A plum has about 7.5 grams of carbohydrates. Natural sugars, including fructose, glucose and sucrose, account for 6 of these carbs. But plums don’t cause sharp spikes in blood sugar (glucose) levels.

Plums may actually help stabilize and prevent spikes in blood sugar. They do so by improving insulin sensitivity and slowing digestion due to their fiber content (one plum has about 1 gram of fiber). Fiber slows food digestion, so blood sugar levels increase gradually.

This is especially important for people with diabetes. Some studies suggest that eating plums may lower your risk of developing Type 2 diabetes.

4. Protects your heart

Plums are packed with quercetin, a type of polyphenol. These plant-based compounds are rich in antioxidants that have anti-inflammatory properties. Studies suggest that polyphenols improve heart health.

5. Improves memory

Polyphenols in plums also relax blood vessels, improving blood flow to your brain. Studies on polyphenols show that the nutrient may improve memory and brain function.

6. Strengthens bones

Nutrients in plums, like vitamin C, vitamin K and potassium, make bones stronger. A study on postmenopausal women who ate prunes every day found lower rates of bone loss and improved overall bone health.

“Plums and prunes may reduce your risk of osteoporosis,” adds Zumpano.

What’s the difference between plums and prunes?

Prunes are plums minus their moisture. The process of dehydrating or drying plums concentrates their natural sugars. Manufacturers may also add sugar during the dehydration process. As a result, prunes tend to have a lot of sugar-heavy calories. Compare the calorie content of prunes with a fresh plum:

• Half cup of prunes: Close to 200 calories
• Fresh plum: Around 30 calories

This is why dried fruit is sweeter than fresh fruit. It’s also one reason dried fruit may not be as healthy as you think.

“The water content in plums helps fill you up. Plus, you’re unlikely to eat more than one or two plums,” notes Zumpano. “But sweet dried plums are like candy. You can eat them by the handfuls without much thought, making it easier to consume more calories and sugar than you may have wanted.”

Can you be allergic to plums?

Yes, some people experience oral allergy syndrome after eating plums.

“Your mouth, tongue or throat may tingle,” says Zumpano. “Or you might get a bumpy rash on your lips.”

These allergic reactions typically appear within 15 minutes after eating the fruit.

These reactions are due to a protein in plums that’s similar to a protein found in birch tree pollen. People with birch-pollen allergies are more likely to react to plums, as well as apples, bananas, melons and pears. But the protein breaks down when you cook these fruits, so it’s safe to enjoy cooked or stewed plums.

Plums: The perfect snack

Plums are a versatile fruit that offers amazing health benefits. You can eat them whole, dried, stewed or as a juice. Plums also make a great addition to yogurt, cereal, and even salads and bread.

“Eating plums regularly can have a positive impact on overall health,” reinforces Zumpano. “Plus, they’re affordable and taste great.”