Benefits Of Plum (Aloo Bukhara) For Diabetes

Dr. Pakhi Sharma, MBBSGeneral Physician, 6+ Years
Published On : 27-Jan-2022Read Time : 3 minutes
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When you have diabetes, eating well doesn't mean saying no to all your favourite sweet foods. You can always say Yes to a tiny plum! Being low in glycemic index, aloo bukhara fruit is a great option for satisfying your taste buds without causing a spike in your blood sugar levels. So what are the health benefits of plum fruit for diabetics? How to use plum for diabetes? Let’s get to know about this tiny piece of wonder. 

  • Plum (Aloo Bukhara): Nutritional Profile
  • Advantages of Plum for Diabetes
  • Ways to Consume Plum for Diabetes
  • Best Time To Eat Plum For Diabetes
  • Risks of Over Consuming Plum For Diabetes
  • Other Health Benefits of Plum
  • Don’t Have Time To Read?
  • FAQs

Plum (Aloo Bukhara): Nutritional Profile

Plums are high in antioxidants and minerals like potassium, boron, and copper. 

The benefits of plum fruit per 100 g offer the following nutrient coverage:

Calories: 46

Total Fat: 0.3 g

Saturated Fat: 0 g

Trans Fat: 0 g

Polyunsaturated Fat: 0 g

Monounsaturated Fat: 0.1 g

Cholesterol: 0 mg

Sodium: 0 mg

Potassium: 157 mg

Total Carbohydrates: 11 g

Dietary Fiber: 1.4 g

Sugars: 9.9 g

Protein: 0.7 g

Vitamin A: 6.9%

Vitamin C: 16%

Calcium: 0.5%

Iron: 0.9%

Advantages of Plum For Diabetes

Despite being off-limits for diabetics, low aloo Bukhara calories rank with a low glycemic index and are pretty low in the chart. The main purpose of eating low-glycemic fruits is to reduce cravings for high-sugar foods and to keep blood sugar stable throughout the day, leading to stable energy levels.

  • Enhances glucose tolerance
  • Improves HbA1c levels in Type II diabetes
  • Capable of eliminating free radicals that lead to degenerative diseases

Ways To Consume Plum For Diabetes

Plums are best consumed raw since once plums are heated, they lose their prized nutrients within minutes, which means eating hot plums won't do them justice. Let’s check how to eat aloo Bukhara to reap its yummy taste!

  • Eating 2-3 fresh plums, preferably after meals once or twice a day.
  • Plums can be eaten raw or incorporated in recipes for sweet dishes like sauces, smoothies.
  • A single dried plum or prunes provide 25 calories, 6 g of carbohydrates, and 0.5 g of fibre. Keep the number in mind in accordance with the nutritional profile.
  • Consume 1-2- tbsp of plum chutney along with your meals.
  • Use dried plum powder with water after a meal at night to aid in sugar control.

Best Time To Consume Plum For Diabetes

Plums can be eaten preferably after meals once or twice a day. To complete the portion size of 15 g of carbohydrates, eat two whole plums or three small dry plums.

Risks of Over Consuming Plum For Diabetes

  • To avoid a sharp drop in blood sugar levels, proper blood sugar monitoring is essential.
  • Consuming large amounts may lead to abdominal bloating and pain.
  • Avoid it if you have sensitive digestion leading to acidity, belching, diarrhoea and flatulence.
  • It has laxative properties, so it can cause intestinal problems if consumed in excess.
  • Avoid, if having a history of kidney stones.

Other Health Benefits of Plum

  • Improves bone health
  • Improves digestive health
  • Aids in cure of joint pain
  • Aids in weight management in obesity
  • Regulates blood sugar and lipids
  • Improve wound healing
  • Improves good cholesterol level

Don’t Have Time To Read?

  • Plums control satiety as well as the function of the digestive system.
  • Reduces fasting and postprandial blood glucose levels through improving glucose metabolism.
  • Help prevent cardiovascular disease, high blood pressure, blood clots, strokes, heart attacks, and other vascular-related ailments.
  • The vitamin C content in plums helps your body absorb zinc and improves the immune system’s functioning. 
  • Prevent cancer and heart diseases if you eat plums regularly in your diet. 
  • The antioxidants present in plums help protect your body against diabetic complications, cancer, cardiovascular diseases, and other serious conditions.
  • Use Phable Care App to consult India's leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let's treat diabetes together.

Frequently Asked Questions

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