Introduction: Prunes are dry fruits derived from hydrated plums. Although prunes are dried plums, they are specifically from certain types plums. They are known to be highly rich in several body and health enriching nutrients. They are dietary fiber, antioxidants, vitamins (B2, B3, B6, A, C, D, and K), minerals (sodium, iron, calcium, copper, sodium, magnesium, manganese, potassium, phosphorus), proteins, carbs, and natural sugars. All these are easily absorbed to nourish and strengthen the body.

Prunes come in varieties of sweet and sour and depending on which plums they are derived with maximum health benefits. The common prune varieties include:

Common Types of Health Benefiting Prunes

- California Prunes

- Khormae Dried Prunes (Iranian)

- Baraghani Prunes (Iranian)

- Birjhandi Prunes (Iranian)

- Shams Prune

- Bukhara Prunes

- Torghabeh Prunes

Top Health Benefits and Recommendations of Prunes for Diabetics

With this basic background, let’s look at the top benefits and recommendations of prunes for diabetics.

(a). Prunes are great for blood sugar and glucose regulation and control.

Prunes can increase the levels of adiponectin, an essential hormone for blood sugar control. Adiponectin is a peptide secreted by the adipocytes that is critical to the regulation of blood sugar and glucose, lipid metabolism, and insulin sensitivity in the body. This is helpful to diabetics since regulated blood sugar and glucose as well as insulin sensitivity play a crucial role in their stable and better health.

(b). Natural sources of dietary antioxidants inhibit peroxidation chain reactions


It's one thing to have diabetes, and another to manage it well. Prunes are known to contain essential vitamins like A, C and other essential minerals that help form a defensive block against these chemical reactions. They help neutralize and boost the body’s readiness and ability to resist diabetic complications or development.

(c). Substantially lowers risks of developing type 2 diabetes

If diabetes is not monitored through diet and other sources of calorie intake, it may lead to advanced health complications. Essentially, lower types of diabetes have better manageability levels, and higher diabetes levels jeopardize and complicate other human organs. With prunes it possible through consistent lower levels of blood sugar and glucose.  

(d). Dietary fiber slows down the speed of carbs absorption helping curb pace of sugar intake.   

Dietary fiber in prunes and plums has an impact on blood sugar control in the body. For diabetics, consumption of prunes slows the metabolic process through the carbs eaten. That means there is a gradual processing rather than fast processing into the bloodstream.  

Best Recommendations of Prunes for People with Diabetes

Prune for People with Diabetes

- Ensure taking the right portions and amounts of the prunes since they are also loaded with calories. Taking precise portions ensures the body only takes what it needs.

- Essential nutrients for the body are accessible, like phosphorous, magnesium, calcium, iron, and sodium, that enhance strength and vitality. Gaining stronger bones and increasing bone density ensures the ability to face body weaknesses induced by fatigue and exhaustion.

- Both sweet and sour prunes have a low or measured sugar content. For diabetics, a range of sour prunes has proven effective in regulating blood sugar levels.

Summary: With a diet rich in prunes for diabetics, there are many health benefits that can help reverse and lower the advancement of other complications.

February 15, 2023 — Tavazo's Blogger