Plums can be a healthy snack for diabetics. They contain less sugar than most other fruits, and can even help regulate blood sugar levels. Anyone can benefit from the health benefits of plums - whether you are diabetic or not!

In this Diabetic & Me article you will learn about:

  • Can diabetics eat plums?
  • How is sugar content related to plums?
  • How much sugar does a plum contain?
  • What are the benefits of plums?

Can Diabetics Eat Plums?

Yes, diabetics can eat plums; plums contain less sugar, are low on the glycemic index than most fruit, contain many vitamins and minerals, antioxidants, and can help regulate blood sugar levels.

Plums can be found in most grocery stores and can be a delicious option to add variety to your diet. The sugar content of this fruit, as well as the numerous health benefits, make it an excellent choice for those with diabetes. 

What Is The Glycemic Index of Plums?

The sugar content of plums is not high (about 13 grams per plum). Plums contain sugar and carbs but they have a low glycemic index of 24. Due to this, they will only cause a small rise in blood sugar levels and are suitable for diabetics.

They are a source of dietary fiber which will help keep your blood sugar stable by slowing digestion and absorption in your intestines. Plums also contain relatively low amounts of fructose, a natural sugar that’s metabolized in a way different from regular sugars and can lead to quick spikes in blood glucose levels when consumed. 

How Is Sugar Content in Plums Related to Diabetics?

Some diabetics avoid varieties of fruit and vegetables with higher sugar content, such as apples and pears. But whether or not a diabetic should eat common varieties of plums depends on their medical advice diagnosis or treatment plan.

A diabetic's main aim is to control blood sugar levels - which includes the day-to-day management of substances that cause swings in blood glucose such as sucrose, fructose, and table sugar. Plums are often high in natural sugars, but these sweets generally clash less with medications needed for diabetes due to their low glycemic index.

How Much Sugar Is in 100g of Plums?

100 grams of plums contain around 10 grams of natural sugars, according to Diet and Fitness Today. They also say that plums are low in calories - with 100g containing only 50-60 calories

For a regular serving of sliced plums (around 165 grams), the total amount of sugar is close to 17 grams.

Above that plums also contain around 2 grams of fiber.

When it's not easy to eat an apple, grab a plum. The rich colors excite your appetite for the taste that is sure to follow.

Selected and stored fresh, this product is sourced with high-quality standards. Recommended to wash before consuming, these plums are delicious on their own as a healthy snack or part of recipe spanning miles around the world!

What Are The Health Benefits of Eating Plums?

Plums are low in fat and have many health benefits like improving vision, skin health, cardiovascular health, and bone strength. They are an excellent source of vitamin C which is important for diabetics since it helps keep blood glucose levels low.

Contain Many Nutrients

Rich in Antioxidants

Helps in Lowering Blood Sugar Levels

Improves Sleep, Concentration, and Appetite

Beneficial During Pregnancy

Effective in Treating Digestive Disorders

Boosts Immunity

Great for Heart Health

Good for Bone Health

Can Diabetics Eat Dried Plums?

Yes, diabetics can eat dried plums! They are not that different from regular plums besides that they are named prunes and that they are a little bit lower in calories.

Because prunes are not that filling like regular plums you might eat more than is needed and you consume more calories and carbs.

Can Diabetics Eat Dried Plums

Tips On How to Eat More Fruit and Vegetables If You Have Diabetes

Here are a few basic tips on how to eat more fruit and vegetables:

  • Make a juice out of a variety of fruits and vegetables. I prefer vegetables as they don't elevate my blood sugar levels.
  • Include a proportion of salads, vegetables, or fresh fruit in every meal. Try to eat at least one serving per day.
  • Add some extra fiber to your breakfast cereal by adding chopped apple. It will also make it taste very good!
  • Mix the fruits and veggies with something you enjoy like yogurt or oatmeal.
  • Eat fruit as a snack, it's much better than chips!
  • Swap fries for sweet potato fries when you eat out at fast-food restaurants.
  • Eat a variety of fruits and vegetables. The range from dark leafy greens to brightly-colored berries is very wide, so why not try something new every week!
  • Try cooking the fruit and vegetables: preparation methods such as roasting, grilling, stir-frying, and air-frying can add flavor and freshness to these healthy foods. Make sure to use healthy cooking oils.
  • Experiment with condiments: dressings, dips, or salsas can be used to transform your plate by introducing both flavor and nutrients. Experiment with different recipes for sauces such as those containing turmeric or ginger roots which have healing properties as well as many health benefits such as improved brain function.


If you are diabetic, then plums may be one of the best options for fruit. They contain less sugar than most other fruits and can even help regulate blood sugar levels. Diabetics should speak with their doctor before adding new foods to their diet but if they do decide on eating plums, it’s important, not to over-indulge in them since they don't have as many health benefits when eaten dried or canned. With so many delicious flavors out there, some diabetics may find that plums provide a simple solution to keeping up with their dietary needs without sacrificing flavor!

About the Author

Ely Fornoville

Hi, I'm Ely Fornoville, and I am the founder of Diabetic & Me. Being a type 1 diabetic since 1996, I developed a passion to help people learn more about diabetes. I write about diabetes and share stories from other diabetics around the world. I currently use a Medtronic Guardian 4 CGM and a MiniMed 780G insulin pump with Humalog insulin.

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