Benefits of plums for people with diabetes

Plums are rich in antioxidants, fiber and have a low glycemic index, providing many health benefits for people with diabetes.

Plums have a sweet, slightly sour, succulent taste with a thin skin, surrounded by a thin layer of white bran. In Vietnam, plums are grown mainly in the Northern provinces, so they are called Northern plums. Plums are in season around March and bloom in late May and early June.

Vitamin C in plums helps diabetics improve their resistance. Most plums are rich in antioxidants, including vitamin C and beta-carotene (a precursor to vitamin A).

Particularly red and purple plums like plums have other antioxidants such as anthocyanins and phytochemicals. These antioxidants and nutrients contribute to controlling type 2 diabetes symptoms. Antioxidants also help protect the body against cell and tissue damage that can lead to diabetes, Alzheimer's, Parkinson's and cancer.

Plums are high in fiber and low in sugar. One cup of sliced ​​plums (100 g) can meet about 8% of the body's fiber needs, slowing digestion and preventing blood sugar spikes.

Plum harvest season is from April to June. (Photo: Anh Chi).

This fruit is also rich in prebiotics - plant fibers that nourish good bacteria in the intestines. A stable, balanced intestinal tract plays an important role in preventing and improving diabetes. Eating plums regularly can promote the body to produce adiponectin, a hormone that helps regulate blood sugar.

100g of plums contains about 16g of sugar, classified as having a low glycemic index so it does not increase blood sugar levels. Potassium in plums also helps control blood pressure, by eliminating sodium when patients urinate, reducing stress on blood vessel walls, limiting the risk of complications from diabetes.

Stress is one of the factors that cause blood sugar fluctuations. Meanwhile, people who eat plums can reduce anxiety and help blood sugar maintain a stable level thanks to antioxidants. Phytochemicals and nutrients in plums reduce inflammation, a condition that easily occurs in people with diabetes.

People with diabetes should add plums to their diet . In addition to its beneficial effects on blood sugar, plums can reduce bone loss and contribute to bone preservation. Sorbitol in sugar also has a natural laxative effect.

You can eat plums directly or prepare them into dishes like salad. Cut plums into small pieces, remove seeds and make a salad with other fruits. Yogurt, smoothies or making prune juice also bring many benefits.

Be careful not to eat plums with too much salt or sugar because it can affect blood sugar and blood pressure .