Plum is extremely soft and juicy fruit. It is highly watery due to high amount of sweet juicy pulp. It’s skin along with its pulp is edible too. Plum and diabetes, let’s see!
“Eat the plum given as a gift but give back a peach!”Vietnamese proverb
Table showing nutritional facts of 100g of plums
|Glycemic index||55||low to medium|
|Carbohydrates||11.4g (9.9g sugar & 1.4g fibers)||4% (19.8% & 6%)|
Glycemic index and Glycemic load (plum and diabetes)
The glycemic index of plum is just at the upper border of low range. With the GI of 55 the glycemic load of 100g plum is 55*11.4/100 = 6.27 Thus, you can increase the serving size to 150g where the glycemic load will be 9.4
Also, the sugar content of plum is quite high at 19.8% recommended value for diabetics. Although, the fruits contain fructose which affects blood glucose levels relatively with lower intensity, one should be cautious by monitoring blood glucose levels upon consumption.
Vitamin C 16% of RDA | An experimental study suggests that vitamin C supplementation of 1000mg per day for 6 weeks can cause reduction in blood sugar and lipid levels along with insulin. However, the supplemental dose is almost 17 times the RDA, but increasing the dietary vitamin C intake can help reduce the supplemental dose. Also, as you can see, vitamin C will also help to prevent dyslipidemia which is commonly seen among diabetics.
Vitamin K 8% of RDA | Vitamin K (specifically K2) has been scientifically proved to improve the insulin sensitivity through three of its attributes namely the protein osteocalcin, it’s anti-inflammatory effects and the lipid-lowering properties. (R)
Vitamin A 7% of RDA | The role of vitamin A in type 2 diabetes is still under review. However, there are 3 possible mechanisms by which vitamin A can be beneficial. These include its antioxidant property, its property to lower insulin resistance and thirdly, its ability to mediate insulin release.
Potassium 4% of RDA | Potassium itself has no role to play directly on diabetes parameters. However, diabetics who have kidney disease need to regulate potassium intake to avoid too much or too less of potassium in the body.
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