Plums stand out with their delicious taste, vibrant colors, and extensive health benefits. Not only are they a delight to the palate, they're a versatile addition to many dishes. In fact, they are used in cuisines around the world. Here’s what you need to know about this tasty fruit and how to use it in your next meal.
What are Plums?
Plums are part of the stone fruit family, which includes cherries, apricots, and peaches. The term "stone fruit" comes from the large, hard pit or "stone" inside. There are over 200 varieties available across the globe. European plums are famous for their blue and purple colors, which are often used in making prunes. Japanese plums are known for their red and yellow hues and are juicy and sweet.
Fun fact: Prunes, a popular dried fruit snack, are actually dried plums. They’re known for their digestive benefits and are derived from specific plum varieties that have higher sugar content. Prunes are higher in calories, fiber, and carbs than fresh plums.What Do Plums Taste Like?
Their unique flavor profile makes plums an all-time favorite. Depending on the type and ripeness, plums can be sweet, tart, or a blend of both. Their juicy flesh often bursts with flavor, making them a refreshing snack or a sweet addition to various dishes.How to Purchase and Store Plums
When shopping for plums, look for firm fruits with a slight give, indicating ripeness. The skin should be smooth and free from blemishes. Once purchased, plums can be stored at room temperature to ripen and then transferred to the refrigerator to maintain freshness for up to two weeks.How to Eat Plums
The joy of plums extends well beyond enjoying them fresh. They can be used in various culinary creations:
- Salads: Sliced plums add a pop of color and tangy twist to salads.
- Baking: Plums are wonderful in tarts, pies, and cakes.
- Sauces and jams: Cooked down with citrus juice and spices, plums can transform into diabetes-friendly, delightful sauces and jams.
- Grilled and roasted dishes: Grilled plums pair perfectly with meats and roasted vegetables.
Can People with Diabetes Eat Plums?
Yes! Plums can be part of a healthy eating plan to manage blood glucose (blood sugar) levels—and their fiber content can improve digestive health and bowel regularity, support a healthy gut, and aid in weight management efforts by enhancing feelings of fullness.Other health benefits of plums include:
- Potential risk reduction of chronic diseases like cancer and heart disorders through antioxidants, particularly vitamin C and phenols, that fight against harmful free radicals.
- Improved heart health, healthy blood pressure levels, and potential hypertension and stroke prevention through potassium.
- Potential prevention of osteoporosis through the positive effects on bone density.
- Immune system support through an abundance of vitamins.
- Supported skin health through collagen synthesis.
- Improved eye health through vitamin A.
- Enhanced cognitive function through phytonutrients.
Plums are more than just a tasty fruit, they're a celebration of flavor, versatility, and healthfulness. Whether you're exploring the local farmer's market or venturing into new culinary frontiers, plums can be a delicious and vibrant addition to your diet.Try these plum recipes:
Plum muffins -These plum muffins combine the goodness of juicy plums with diabetes-friendly ingredients, ensuring a satisfying treat that won't derail your meal eating plan and lets you savor the sweet moments.Plum salad with goat cheese and walnuts -Discover a delicious diabetes-friendly plum salad recipe featuring the perfect blend of sweet plums, creamy goat cheese, and crunchy walnuts. This balanced and nutritious salad is a delightful choice for managing your health while savoring bold flavors.
Grilled chicken with plums and zucchini skewers -Elevate your diabetes-friendly dining with our savory grilled chicken skewers featuring succulent plum and zucchini. Indulge in a delectable blend of lean protein and low-glycemic fruits and veggies that's perfect for outdoor gatherings and weeknight meals.
FAQs
JUST THE FACTS
What are interesting facts about plums? ›
Plums are high in vitamin C, A and fiber. Dried plums are sometimes called prunes and are a great snack. Plums are closely related to peaches, nectarines and apricots. The most common varieties of plums are European and Japanese plums.
What do plums do to your body? ›
Plums are chock full of fiber, which helps slow down a blood sugar spike after you eat carbs. They can also boost your body's production of adiponectin, a hormone that helps regulate your blood sugar levels. Bone health. Some studies show that prunes (dried plums) may help reduce bone loss and may even preserve it.
What to avoid when buying plums? ›
Check the Color: Flavor-packed plums boast a deep, rich, consistent color. Shades of green suggest it was picked too soon, while dark spots are telltale signs of spoilage. Feel the Weight: The high water content in fresh plums makes them seem a touch too heavy for their size.
How many plums should you eat a day? ›
Plums being rich in Vitamin C, also improves skin complexion while removing dark spots and scars from the face. Having just 4 to 5 plums a day can bring a healthy change into your life. Take full advantage of it while the plum season is still on!
Why do plums make you go to the bathroom? ›
Dried plums are called prunes. Fresh and dried plums contain fiber and other chemicals that might help with constipation.
Are plums a superfood? ›
Superfood #11: Plums
Enjoy a plum on a hot summer's day, and get all the great health benefits plums have to offer. If you're having tummy trouble, try a plum; they contain fibres that will clear you right up. Plums can also destroy breast cancer cells and are full of antioxidants that improve memory.
What are the disadvantages of eating plum? ›
The side effects of plum are related to digestive issues and allergic reactions. The most common side effects of plum are: People having problems with constipation and drinking large quantities of plum juice could experience excessive digestive problems such as flatulence, indigestion and bloating.
What part of a plum can you not eat? ›
Be careful not to eat the pit. The skin of the plum is safe to eat and provides a sharper flavor than the flesh.
Are plums inflammatory? ›
Plums and prunes are rich in antioxidants, which are helpful for reducing inflammation and protecting your cells from damage by free radicals. They are particularly high in polyphenol antioxidants, which have positive effects on bone health and may help reduce the risk of heart disease and diabetes ( 8 ).
Whole plums should be stored at room temperature until ripened. Once ripe, the plums can be kept whole in a bowl in the refrigerator and covered with Glad® Press n' Seal wrap. Or, to store cut plums, remove pits and cut fruit into chunks or wedges of desired size.
Does plum detox your body? ›
They are also rich in phenols like anthocyanins, which are antioxidants. Consumption of plums is often associated with improved cognition, bone health, as well as heart functions. Despite the varieties of plums, they all offer multiple benefits especially for people looking to go on a detox.
What is plum famous for? ›
Plum is a minor fruit crop of Punjab which can be planted as filler or in solid blocks. It is highly productive with medium sized, sub-acidic fruits. Plums are rich in sugars and vitamin-A. Fruits are used either as fresh fruits or processed into squash and jam.
Why is a plum called a plum? ›
Etymology and names
The name plum derived from Old English plume "plum, plum tree", borrowed from Germanic or Middle Dutch, derived from Latin prūnum and ultimately from Ancient Greek προῦμνον proumnon, itself believed to be a loanword from an unknown language of Asia Minor.
What are some interesting facts about the wild plum? ›
Adaptation: Wild plum grows in prairies, woodlands, pastures, and along roadsides and riverbanks. Wild plums can be planted from seed and they are relatively easy to transplant. Plant in well drained soil; wild plum tolerates shade. Flowering occurs in April and May and fruit ripens from August to September.
Why are plums so important? ›
Plums are rich in a variety of vitamins and minerals, including calcium, which ensures blood clots normally. They also supply potassium and vitamin C as well as being rich in protective polyphenols all of which are associated with reduced cardiovascular risk factors.
Plum muffins -These plum muffins combine the goodness of juicy plums with diabetes-friendly ingredients, ensuring a satisfying treat that won't derail your meal eating plan and lets you savor the sweet moments.
Plum salad with goat cheese and walnuts -Discover a delicious diabetes-friendly plum salad recipe featuring the perfect blend of sweet plums, creamy goat cheese, and crunchy walnuts. This balanced and nutritious salad is a delightful choice for managing your health while savoring bold flavors.
Grilled chicken with plums and zucchini skewers -Elevate your diabetes-friendly dining with our savory grilled chicken skewers featuring succulent plum and zucchini. Indulge in a delectable blend of lean protein and low-glycemic fruits and veggies that's perfect for outdoor gatherings and weeknight meals.