Prune: The fruit that reduces the absorption of glucose thanks to pectin


Prune is the dehydrated form of this fruit , which has various nutrients that are necessary for the proper functioning of the body, so that it can be an excellent ally to help relieve constipation and regulate the functioning of the digestive system. all thanks to what is rich in fiber .

In addition prune is a food that contributes to the detoxification of the body because it has pectin among its properties, pectin is a type of fiber that helps remove toxic heavy metals from the body, such as lead or mercury, which can be present in the fish, fruits and vegetables that we buy in the supermarket. Although the prune provides multiple health benefits, it is important to know how it should be consumed to make the most of its nutrients, here we tell you how you should do it.

How can you consume prune?

Prune has a good flavor and a good texture, so it can be eaten alone or added to yogurt along with oats or cereals. It can also be used to make natural juices, butter, jellies or it can also be prepared in form of sauce to dress different types of meat, it is a dried fruit that is widely used in confectionery to replace fat and sugar in various recipes, such as cakes, puddings and biscuits.

In addition, as the prune undergoes a dehydration process, it contains all the concentrated nutrients and is very caloric, so it is recommended to eat it in moderation, although it has been revealed that it helps to reduce weight when accompanied by a healthy and balanced diet. However, in order to take advantage of the benefits of the dried plum, an amount of 40 grams per day should be consumed , equivalent to 4 or 5 raisins, providing 96 kcal.

It is important to mention that unlike fresh plums, prunes can be kept for a much longer period of time, since they can be kept for about six months at room temperature or if they are stored in the refrigerator in a closed container, they can last up to a year.

4 benefits of prune consumption

  • Reduces the risk of heart disease : Prune is a food that has several nutrients in its composition that reduce the risk of suffering from cardiovascular diseases, such as myocardial infarction or atherosclerosis, thanks to the vitamin C it contains, it allows you to maintain healthy blood vessels, its vitamin K prevents the classification of arteries and pectin helps regulate cholesterol levels, since it decreases the absorption of fats from food.
  • Controls sugar levels : The soluble fibers that prune has, such as pectin , help reduce the absorption of glucose in the diet, as it promotes the reduction of blood sugar levels and improves the body’s response to glucose. insulin, so it helps prevent and treat diabetes mellitus.
  • Fights constipation : Prune is a food that has sorbitol , which is a natural laxative , so it facilitates the elimination of feces, in addition, this dried fruit is rich in soluble fibers, such as pectin, and insoluble fibers, such as cellulose and hemicellulose, which act by absorbing water from the digestive tract , forming a gel that helps regulate the intestine, relieve constipation and reduce the risk of hemorrhoids.
  • Promotes bone health : Prune is a source of nutrients such as boron, calcium and vitamin K , which have protective effects and help in the formation and maintenance of bone cells, so they act in the prevention and treatment of osteoporosis.

It is important to note that in order to obtain each of the benefits mentioned, prunes must be included in a balanced and healthy diet, so it is recommended to consult a nutritionist first, since their consumption may vary depending on age and the weight.

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