Prunes, which are dried plums, are a popular food item that often raises questions for individuals managing blood sugar levels due to their naturally sweet taste. Prunes are generally considered acceptable for consumption by diabetics when eaten in controlled portions. While they contain natural sugars, a unique combination of nutrients helps to moderate their effect on blood glucose.
The Nutritional Profile of Prunes
A standard serving of prunes (about four to five pieces) contains approximately 100 calories and 24 to 32 grams of total carbohydrates. A significant portion of this is natural sugar, primarily fructose and glucose. This high sugar concentration results from the drying process, which removes water and concentrates the fruit’s natural sweetness.
The presence of substantial dietary fiber helps to balance the effect of the sugar. A four-to-five prune serving provides around 3 to 3.6 grams of fiber, about 11% of the daily value. This fiber, which is both soluble and insoluble, slows the rate at which sugars are absorbed into the bloodstream from the digestive tract. This delay in glucose absorption allows prunes to be integrated into a diabetic diet.
Understanding Glycemic Index and Glycemic Load
The Glycemic Index (GI) measures how quickly a food raises blood sugar levels, with a score of 55 or less considered low. Prunes consistently show a low GI, with reported values ranging from 29 to 40, indicating a slow and steady release of glucose. This low score is attributed to the fruit’s high fiber content and the presence of sorbitol, a sugar alcohol that is only partially absorbed.
While GI is a helpful starting point, the Glycemic Load (GL) is a more practical measure for diabetics because it accounts for both the GI and the actual portion size consumed. GL provides a more realistic picture of a food’s impact on blood sugar after eating a typical serving. Prunes have a low GL per standard serving, typically ranging from 6 to 9. Since a GL score of 10 or less is considered low, controlled portions are unlikely to cause a sharp spike in blood glucose.
Practical Consumption Guidelines for Diabetics
Portion control is the most important factor for diabetics including prunes in their diet. It is recommended to limit a single serving to two or three prunes to maintain a low carbohydrate load. This small quantity allows the person to benefit from the fruit’s nutrients while minimizing concentrated sugar intake.
Timing and pairing can also reduce blood sugar impact. Consuming prunes as part of a meal, rather than as a standalone snack, is advisable. Pairing them with sources of protein or healthy fat, such as mixing them into plain Greek yogurt or eating them with nuts, helps to slow digestion. After initial inclusion, individuals should monitor their blood glucose response to confirm their body handles the new food without adverse effects.
Digestive and Bone Health Considerations
Beyond blood sugar management, prunes offer several other health benefits valuable for individuals with diabetes. They support digestive health due to their high fiber content and natural sorbitol, a compound with mild laxative properties. This combination promotes regular bowel movements and can be more effective than some common fiber supplements.
Prunes are also beneficial for bone health. They are a source of micronutrients like potassium, magnesium, and vitamin K, all of which support bone metabolism and strength. The fruit also contains boron and various polyphenols, which have been shown to help prevent bone loss and support bone density.