Hello, Lykkers! Have you ever wondered about the difference between plums and prunes?
We often see plums in the summer and prunes year-round in packaged forms, but what makes them different? Are prunes really just dried plums? More importantly, which one is better for our health?
Today, we are diving into the sweet world of plums vs. prunes to uncover their nutritional benefits, health advantages, and delicious ways to include them in our daily meals!
We Begin with Plums
Plums are juicy, delicious stone fruits that belong to the Prunus genus, along with cherries and peaches. They have been cultivated for thousands of years, with origins tracing back to China and Eastern Europe. Today, there are hundreds of varieties of plums, ranging in color from deep purple to bright yellow.
Plums are packed with water content, which makes them a refreshing summer fruit. They are slightly tart, sometimes sweet, and can be eaten raw or used in different culinary dishes. But what happens when we remove the water from plums? That’s where prunes come in!
How Plums Become Prunes
Prunes are simply dried plums—but not just any plums. The transformation process involves selecting a specific type of plum, usually Prunus domestica, which is known for its naturally high sugar content and ability to dry without fermenting.
Here’s how plums turn into prunes:
- Harvesting: Ripe plums are picked at peak freshness and washed thoroughly.
- Dehydrating: The plums are placed in large dehydrators at around 85°C for 18-24 hours, slowly removing the moisture while maintaining their natural sweetness.
- Packaging: Once dried, prunes are cooled and packaged, ready to be enjoyed as a healthy snack or used in cooking.
Through this process, prunes become a concentrated source of nutrients, making them even more powerful than their fresh counterparts!
Nutritional Showdown: Plums vs. Prunes
Both plums and prunes are packed with essential vitamins and minerals, but their nutritional profiles differ due to the dehydration process.
Here’s a comparison per 100g serving:
• Plums
- Fiber: 1.4g
- Vitamin C: 11% of daily value
- Vitamin K: 6% of daily value
- B Vitamins: 2% of daily value
• Prunes
- Fiber: 7g
- B Vitamins: 40% of daily value
- Vitamin K: 57% of daily value
- Magnesium: 12% of daily value
- Zinc: 5% of daily value
- Calcium: 4% of daily value
- Iron: 7% of daily value
As you can see, prunes contain much higher amounts of fiber and essential vitamins due to their concentrated form. This is why they are often recommended for digestive health!
Health Benefits of Plums and Prunes
We Care About Digestive Health Both plums and prunes support a healthy digestive system. Plums contain dietary fiber that promotes regular movements, while prunes go a step further—they are rich in sorbitol, a natural sugar alcohol that has a mild laxative effect. That’s why prunes are famous as a natural remedy for constipation!
We Want Stronger s Prunes are especially beneficial for health. Studies show that eating prunes regularly can help prevent loss and increase density, making them a great choice for people at risk of osteoporosis, especially postmenopausal women. We Strive for Better Weight Management Both plums and prunes are low in calories but high in fiber, which makes them excellent for weight management. The fiber content keeps us full for longer, reducing unnecessary snacking. Prunes also help regulate blood sugar levels, preventing energy crashes throughout the day.
How We Can Enjoy Plums and Prunes
Adding plums and prunes to our diet is easy and delicious! Here are some creative ways to enjoy them:
- Plum Parfait: Layer chopped fresh plums with Greek yogurt, honey, and almonds for a refreshing breakfast.
- Plum & Goat Cheese Salad: Combine sliced plums, crumbled goat cheese, toasted walnuts, and mixed greens with a drizzle of olive oil.
- Prune Energy Balls: Blend prunes, oats, almonds, and honey, roll them into small balls, and coat them with coconut for a healthy snack.
- Roasted Root Vegetables with Plum Glaze: Toss roasted carrots, parsnips, and beets with a sweet plum glaze for a delicious side dish.
With these recipes, we can enjoy the best of both worlds—whether it’s the juicy freshness of plums or the rich, chewy goodness of prunes!
Final Thoughts, Lykkers!
Plums and prunes each have unique benefits. Plums are hydrating, rich in antioxidants, and a great summer treat, while prunes are fiber-packed, excellent for digestion, and beneficial for health. Instead of choosing one over the other, why not enjoy both?
Next time you're at the store, grab some fresh plums for an instant refreshment and a pack of prunes for a nutritious boost! Which one do you prefer? Let us know in the comments!
Plums vs. Prunes: 7 Amazing Benefits You Need to Know!
Video by Medical Centric
