Healthwise By Anjana Agarwal Facts About Plums and Prunes Nearly 10 years ago the lowly prune officially became a “dried plum” to better appeal to a younger generation and increase sales. That’s a good thing, since this dried fruit has more to offer than just laxative effects. Dried plums are typically “prune plums,” a type with high sugar, firm flesh, small pits, and high acid content. The most common variety is the California French prune plum. You might also find “sour prunes,” which are more orange or red, with a sweet-tart taste. Like other dried fruit, dried plums have concentrated nutrients (it takes three ounces of fresh plums to make one ounce of dried). A quarter cup, about five dried
Here are some other forms of dried plums: • Prune juice is rich in nutrients, but not fiber, unless it has pulp. And it’s relatively high in calories (about 180 per cup). Because of its potassium content, prune juice qualifies for an FDA health claim that it may help prevent hypertension and strokes. • Canned dried plums (stewed) are convenient, but they may have added sugar. For fewer calories, look for those packed in water or light syrup. • Prune or dried plum butter (also called prune or dried plum puree or paste, or lekvar) found in the jam section of grocery stores, can be used as a fat-free spread or to replace fat in baked goods. Buy puree or paste without added sweeteners, if available. In News: Regular consumption of fish oil may reduce the risk of breast cancer by 32 percent, according to a study published in the July issue of Cancer Epidemiology Biomarkers & prevention. Recommended dose is 10002000 units/day, depending of fish consumption. See a registered dietitian for nutrition counseling, many insurance companies now pay for the nutrition consults. Anjana Agarwal, MS, RD, LDN, CNSD, CDE Registered Dietitian Phone: 704-890-3162 Carolina Nutrition (Adult & Pediatric) www.carolinanutrition.com
Professional Photo / VIdeo Services plums, has 105 calories, three grams of fiber, and 300 milligrams of potassium (almost as much as a small banana), along with iron, copper, boron, zinc, magnesium, and other nutrients. Even though the drying process destroys certain heat sensitive phytochemicals, plenty of phenols and other antioxidants remain. In fact, compared to other fruits and vegetables, dried plums rank very high in antioxidant. Dried plums are famous—or infamous—for their laxative effect, thought to be due to a combination of their fiber, sorbitol (a sugar alcohol), and certain phenols. This can be a drawback, however, if you don’t need a laxative. Pectin, a soluble fiber, helps lower blood cholesterol, while phenols may also protect LDL (“bad”) cholesterol from oxidation, thereby lessening its damaging effects on arteries. Preliminary research suggests that dried plums may also boost bone health in postmenopausal women. You can buy dried plums with or without pits, chopped or diced. Add dried plums to cereal, oatmeal, yogurt, grain dishes, stews, chili, and fruit salads—or just eat them as a snack. Add chopped dried plums to peanut butter or low-fat cream cheese as a spread, or to muffin batters. Soften dried plums in red wine or port and serve with a dollop of yogurt; or poach them in orange juice as a topping for waffles and pancakes. November 2010
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