Can Diabetics Eat Plums? Sugar Content and Health Benefits of Plums

Yes, people with diabetes can enjoy plums. With just 10g of sugar per 100g and a low glycemic index of 24, plums are a blood sugar-friendly fruit rich in fiber, vitamins, and antioxidants. This guide explains how plums support blood sugar control, what health benefits they offer, and how to enjoy them safely—fresh or dried.

Key Takeaways

• Plums have a low glycemic index (24) and modest sugar content (~10g per 100g), making them safe for most people with diabetes.
• Their fiber helps slow sugar absorption, promoting stable blood glucose levels.
• They’re rich in nutrients like vitamins C, A, K, potassium, and antioxidants that support heart, immune, and bone health.
• Plums improve digestion, sleep, and appetite, and may reduce inflammation due to antioxidant content.
• Dried plums (prunes) are okay in moderation but are more calorie-dense and easy to overeat.

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 have a low glycemic index of 24. Due to this, they will only cause a slight rise in blood sugar levels and are suitable for people with diabetes.

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

How Is the Sugar Content in Plums Related to Diabetics?

Some people with diabetes avoid varieties of fruit and vegetables with higher sugar content, such as apples and pears. However, whether a person with diabetes 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 due to their low glycemic index, these sweets generally clash less with medications needed for diabetes.

How Much Sugar Is in 100g of Plums?

According to Diet and Fitness Today, 100 grams of plums contain around 10 grams of natural sugars. They are also low in calories—100g contains only 50–60 calories.

The total amount of sugar in a regular serving of sliced plums (around 165 grams) is close to 17 grams.

Above that, plums also contain around 2 grams of fiber.

What Are The Health Benefits of Eating Plums?

Plums are low in fat and have many health benefits, such as 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

Plums are a nutritional treasure trove, offering a rich blend of vitamins (like vitamin C, A, and K), essential minerals (such as potassium, copper, and manganese), and dietary fiber. This combination makes them a multifaceted fruit for overall health.

Rich in Antioxidants

Plums are loaded with antioxidants, including polyphenols and vitamin C, which reduce inflammation and protect cells from damage caused by free radicals. Studies suggest that antioxidants are crucial in maintaining general health and may even reduce the risk of chronic diseases.

Helps in Lowering Blood Sugar Levels

Plums’ low glycemic index makes them suitable for blood sugar management. Their high fiber content slows down the rate of sugar absorption in the bloodstream, which can be beneficial for people with diabetes, as noted in research published in the Journal of Medicinal Food.

Improves Sleep, Concentration, and Appetite

Plums contain nutrients like magnesium and vitamin B6, which are essential for producing neurotransmitters that are responsible for sleep and mood regulation. These components can enhance sleep quality, improve concentration, and regulate appetite.

Beneficial During Pregnancy

Plums provide a host of nutrients vital for pregnancy, such as fiber, vitamin C, and potassium. Their fiber content helps prevent constipation, a common issue during pregnancy, while the vitamins and minerals support the growing needs of both mother and baby.

Effective in Treating Digestive Disorders

The dietary fiber in plums, particularly the type known as sorbitol, is effective in regulating digestion and can act as a natural laxative. This makes plums an excellent food choice for individuals with digestive issues like constipation.

Boosts Immunity

Plums contain vitamin C, which is a powerful immune booster. Research shows that regular consumption of vitamin C-rich foods like plums can help strengthen the immune system, making it more efficient in fighting infections.

Great for Heart Health

Plums’ potassium content can help manage high blood pressure, a key risk factor for heart disease. Moreover, their fiber, antioxidants, and potassium contribute to cardiovascular health by maintaining healthy cholesterol levels and improving heart function.

Good for Bone Health

Plums benefit bone health due to their vitamin K and potassium content. Research, including a study in Cambridge University Press, suggests that these nutrients are essential for maintaining bone mineral density and overall bone health.

Can Diabetics Eat Dried Plums?

Yes, people with diabetes can eat dried plums! They are not different from regular plums, except that they are named prunes and slightly lower in calories.

Because prunes are less filling than regular plums, you might eat more than is needed and consume more calories and carbs.

Conclusion

If you have diabetes, plums may be one of the best options for fruit. They contain less sugar than most other fruits and can help regulate blood sugar levels.

With so many delicious flavors, some people with diabetes may find that plums provide a simple solution to keeping up with their dietary needs without sacrificing taste!