Diabetics can indeed enjoy plums as part of their diet. These fruits have a lower sugar content compared to many other fruits, and their low glycemic index helps in managing blood sugar levels. Rich in essential nutrients, vitamins, and antioxidants, plums offer a healthy and delicious choice for anyone, including those with diabetes. The combination of taste, nutritional benefits, and blood sugar regulation properties makes plums an excellent fruit option for diabetics.

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.

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.

Health Benefits Of Plumps

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 are known to reduce inflammation and protect cells from damage caused by free radicals. Studies suggest that antioxidants play a crucial role in maintaining general health and may even reduce the risk of chronic diseases.

Helps in Lowering Blood Sugar Levels

The low glycemic index of plums makes them a suitable fruit 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 the production of neurotransmitters 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 in preventing 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 dealing with digestive issues like constipation.

Boosts Immunity

The vitamin C in plums is a powerful immune booster. Regular consumption of vitamin C-rich foods like plums can help strengthen the immune system, making it more efficient in fighting off infections, as per research.

Great for Heart Health

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

Good for Bone Health

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

Photo Of Dried Plums On A Plate

Conclusion

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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