Do prunes make you gain weight? | Health Magazine


Calorie and fiber content of dried prunes

Prunes are plums that have had much of the water removed. Their concentration of nutrients, micronutrients and calories is therefore higher than those of plums.

Fresh plum contains 46 calories and 9 g of sugar per 100 g, prune has an energy value of 229 kcal and a carbohydrate content of 55 g per 100 g: values ​​almost 5 times higher.

However, they remain moderate-calorie foods compared to many other rich and sweet foods that can be eaten at the end of a meal or as a snack, such as sweet desserts, cookies, pastries or other sweets.

Concerning the fiberstheir proportion is also much greater in prunes than in fresh plums, since we go from 1.5 g/100 g for plums to 5.1 g/100 g for prunes.

A 25 g portion of prunes (i.e. approximately 3 prunes) thus provides between 5 to 7% of the recommended daily fiber intake. These fibers contribute to the proper functioning of intestinal transit and contribute to the feeling of satiety, thus limiting cravings and snacking between meals.

Diet: are prunes good when you want to lose weight?

Often criticized because of their high sugar content, prunes can actually be valuable allies in a slimming diet, as are fruits in general.

Their high fiber content gives them a high satiating power, which allows you to succumb less to unwanted snacking. These precious fibers also form a net around the food bolus during digestion, significantly limiting the absorption of sugars and fats from the meal.

Finally, their low glycemic index (30) makes them interesting for people concerned about their weight, to the extent that their consumption does not cause a spike in blood sugar, responsible for cravings and promoting fat storage.

The benefits of prunes on transit

It is common knowledge: prunes are one of the most effective foods to combat constipation occasional or chronic. Their positive action on intestinal transit is linked to both their high fiber content and their richness in sorbitol.

  • Fiber side: this dried fruit mainly contains soluble fiber – mainly pectin – which absorb water and activate transit.
  • Sorbitol, for its part, is a sugar alcohol with hygroscopic propertiesthat is, it attracts water, which helps to soften stools and facilitate their evacuation.

Note also that prunes contain a significant amount of magnesium (40 mg per 100 g) which contributes to the good health of the digestive system.

Consumed regularly, prunes therefore actively participate in the regulation of intestinal transit, while contributing to the prevention of certain dietary imbalances.

Is prune juice a laxative?

Rich in soluble and insoluble fiber, and sorbitol, prune juice also has a significant laxative effect.. In cases of chronic constipation, a glass of prune juice per day could help improve bowel function.
Be careful, however, prune juice is rich in sugar and has a higher glycemic index than whole prunes, which makes it less beneficial for the figure. People who are watching their weight will benefit from consuming prunes whole rather than in juice.

Pregnancy: an interesting fruit for pregnant women

Pregnant women are particularly prone to slowing down intestinal transit, for several reasons: on the one hand because they secrete more progesterone, a hormone which slows down the movement of food in the intestine and increases the absorption of water, and on the other hand because as the pregnancy progresses, the uterus grows at the same time as the fetus et compresses the large intestineslowing down the movement of food through the intestine.
The laxative power of prunes makes them valuable allies of the mother-to-be.

These dried fruits are also a source of vitamins, minerals and trace elements important for them. They contain :

  • from vitamin B9 or folic acidessential for the development of the fetus and the constitution of maternal reserves;
  • of calciumnecessary for the mother's bone health and the baby's growth.
  • of feressential to prevent anemia in pregnant women and promote good immunity.
  • two potassiumwhich helps stimulate the growth and development of the embryo.

Be careful, however: expectant mothers suffering from gestational diabetes will need to monitor their sugar intake to avoid significant variations in blood sugar levels. A moderate and balanced consumption of prunes as part of a diversified diet is therefore recommended during pregnancy.

Does eating prunes make your stomach bloat?

Like any food rich in fiber, prunes can cause intestinal gas in some people with sensitive intestines, especially when consumed in large quantities. Furthermore, the sorbitol that it contains behaving like a non-fermentable sugarcan cause digestive problems such as gas and bloating. However, these effects are generally temporary and can be alleviated by moderate and gradual consumption of prunes, allowing the digestive system to get used to their fiber content.

Note, however, that by regulating intestinal transit, prunes can also help reduce bloating and therefore the feeling of a swollen stomach linked to constipation. Overall, each organism reacts differently and it is therefore important to listen to your body and adjust your consumption accordingly.

How many prunes per day to lose weight?

As part of a weight loss diet, you can allow yourself approximately 30 grams (i.e. 4 to 5 prunes) every day. This portion allows you to benefit from their satiating effect due to their richness in fiber, while limiting sugar intake. However, it is essential to integrate them into a balanced and varied diet and not as the only solution to lose weight.

Prunes can be eaten at any time of the day, especially in the morning at breakfast to limit hunger pangs throughout the morning, or as a snack in the afternoon can help prevent snacking before dinner.

What is special about Agen prunes?

Agen prunes are distinguished by their Protected Geographical Indication (PGI), which guarantees their origin, their method of production and their taste quality. Their production is subject to rigorous specifications which ensure the quality of the final product and respect the environment.

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