Health: prunes don't count for plums!
Its laxative virtues acclaimed by our grandmothers are not the only assets of prunes. Close-up on this small wrinkled fruit with many often forgotten benefits.
• Vitamin, antioxidant ... it is full of qualities!
Not very sexy but very healthy, the prune is above all a plum. Picked when ripe and then dried so that the residual moisture content is between 22 and 35%, it then becomes a prune: a dried fruit which, freed from part of its water, therefore concentrates its nutrients. The prune is thus very rich in:
Fiber: 8g / 100g, both soluble (satiating, fat trap and sugar) and insoluble (water absorbing, accelerating waste elimination) fiber.
Minerals: in particular potassium (800mg / 100g), but also iron (1.98mg / 100g), magnesium (45mg / 100g) and calcium (50mg / 100g), all essential for the proper functioning of the body.
Vitamins: especially A, C, E and B6
Antioxidants, it harbors both carotenoids (beta-carotene) and polyphenols to fight against free radicals, thus aging and deterioration of cells.
• A natural ally for transit, slimming, blood sugar ...
Like all dried fruits, prunes are higher in calories and loaded with carbohydrates than fresh fruit. It has an average of 250Kcal and 50g of carbohydrates (glucose, fructose and sorbitol) per 100g ... which is 5 times more than fresh plum. But do not panic because the prune has many beneficial effects:
Laxative and prebiotic: the natural laxative power of prunes is due to its richness in insoluble fibers but also to the presence of a very specific sugar which enhances its effect: sorbitol. Most fruits contain less than 1%, compared to around 20% for prunes! In addition, its insoluble fibers arriving intact in the colon allow the good bacteria that live there to feed on and develop to strengthen the intestinal microbiota, and therefore the immune system.
Appetite suppressants and anti-diabetes: full of fiber, prunes have a strong satiating power, ideal for calming a little hunger or boosting the energy of athletes. And that, without making blood sugar skyrocket because despite its significant rate of carbohydrates, its Glycemic Index is only 30. And this, because of its soluble fiber which slows the absorption of sugars.
Good for the heart and the bones: there are no lipids in prunes which, on the other hand, has a proven cholesterol-lowering action thanks to its high fiber content and whose high potassium content fights high blood pressure. What a bonus for the cardiovascular system! Its richness in minerals (potassium, boron, magnesium) and vitamins also make it an ally of choice against osteoporosis.
• How to consume it well
There are different kinds of prunes, but only Agen, made from the Ente plum, has a PGI (protected geographical indication). Responding to very precise specifications, its nutritional qualities are undeniable. And while it lends itself to many delicious recipes, it can also be enjoyed with ease ... and with good reason:
Whole: the prune is then very concentrated in fiber, therefore ideal for regulating and maintaining good transit and developing all of its health benefits. We can usually eat 50 g / day (about 5-6 prunes). But always take personalized medical advice and don't overdo it, the prune is still sweet and high in calories!
In juice: it contains less fiber than the whole fruit but more vitamins, especially vitamin C.
With caution: its richness in fiber as well as in sugars, more particularly in fructose and sorbitol, is not appreciated by the fragile intestines. Especially those sensitive to Fodmaps in whom the prune strongly stimulates intestinal transit and can cause pain, bloating.
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