Plum, Raw: A Low Glycemic Fruit Option

Plums are not only delicious but also a smart choice for those watching their blood sugar levels. With their sweet-tart flavor and juicy texture, these purple gems can be a wonderful addition to a balanced diet. Let’s explore their glycemic impact and nutritional profile.

Glycemic Information

Glycemic Index (GI): 39 – Low GI (anything under 55 is considered low)
Glycemic Load (GL): 3.9 – Low GL (under 10 is considered low)

Raw plums have a low glycemic index of 39, making them a good fruit choice for people monitoring their blood glucose levels. The low glycemic load of 3.9 indicates that plums won’t cause significant spikes in blood sugar when consumed in normal portions.

Nutritional Profile (per 100g serving)

• Calories: 46
• Protein: 0.7g
• Fat: 0.28g
• Carbohydrates: 11.4g
• Fiber: 1.4g
• Sugar: 9.92g
• Net Carbs: 10g

Health Benefits of Plums

Plums offer more than just a low glycemic profile. Their nutritional composition provides several health benefits:

• Dietary Fiber: With 1.4g of fiber per 100g serving, plums support digestive health and help maintain steady blood sugar levels.
• Low Calorie: At only 46 calories per 100g, plums make a satisfying, sweet snack without a significant calorie impact.
• Antioxidants: Plums contain various antioxidants, particularly in their skin, that help fight inflammation and oxidative stress.
• Low Fat: With minimal fat content (0.28g), plums are heart-healthy and suitable for various dietary needs.

Incorporating Plums into Your Diet

There are many ways to enjoy raw plums while maintaining their low glycemic benefits:

• Eat them fresh as a simple snack
• Slice them into yogurt or cottage cheese for a protein-rich breakfast
• Add to salads for a sweet contrast to savory ingredients
• Pair with a small handful of nuts to balance the meal with healthy fats and protein

Bottom Line

Raw plums are an excellent fruit choice for those monitoring their glycemic response. With their low GI of 39 and minimal GL of 3.9, they provide natural sweetness without causing problematic blood sugar spikes. Their modest calorie count and decent fiber content make them suitable for weight management and digestive health programs.

Remember that while plums are a nutritious food, portion control remains important. The nutritional values and glycemic impact presented here are based on a 100g serving, which is approximately 1-2 medium plums depending on variety and size.