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The Plum Carbs Best Benefits and Recipe

by Amna Munir

Plum carbs are some fruits with a low-carb diet content and make a nutritious addition to salads, yogurt, as well as smoothies. One medium plum, although being little as well as powerful, contains 100 milligrams of potassium and only 7.6 grams of carbohydrates, helping to prevent high blood pressure as well as strokes.

Avoid dried plum carbs, commonly known as prunes, as they contain a whopping 64 grams of carbohydrates per 100 grams. Plums are a sweet, wild fruit that is rich in antioxidants, fiber, vitamins, as well as minerals.

Regularly consuming them can lower your risk of getting several chronic conditions. Prunes, as well as dried plums, are good for several health issues, including constipation as well as osteoporosis. Plum carbs cultivate throughout the world, with the United States producing more than 250 different types.

They can eat dried as well as fresh. Plum carbs are delicious on their own or in dishes. They are simple to include in your diet because they are such an easy snack to grab on the run.


Plum Contain Carbs

Fresh plum carbs weighing 66 grams as well as having a diameter of 2 1/8 have 7 grams of net carbs. Along with this, a small plum carb provides 8 grams of total carbohydrates. However, this amount drops to 7 grams of net digestible carbohydrates when fiber 1 gram of is taken into consideration.

Dried plum carbs provide a whopping 64 grams of carbohydrates per 100 grams. Compared to fresh fruits, dried fruit often has a higher concentration of carbohydrates.

Plum Carbs Rich in Fiber

Due to the fiber as well as sorbitol, they contain, prunes dry plum carbs, as well as prune juice, which can use to alleviate constipation. Prunes include insoluble fiber, which does not mix with water as well as provides bulk to the stool to hasten digestion as well as improve bowel function.

Antioxidants to Prevent Disease

The polyphenol antioxidants included in plums as well as plum carbs are known to lower inflammation while also helping prevent several ailments, including diabetes and heart disease. Along with this, in contrast to most other fruits, plums have higher levels of polyphenol antioxidant activity.

Grows and Keeps Strong Bones

Prunes are good for your bones because they prevent bone loss, which may reduce your chance of getting osteoporosis. Additionally, research indicates that consuming plum carbs may stimulate the production of several hormones necessary for bone growth. The fruit also contains nutrients that are good for bones, including vitamin K, phosphorus, magnesium, as well as potassium.

Plum Carbs Encourage Heart Health

Due to their ability to decrease cholesterol and high blood pressure, plums as well as prunes may benefit heart health. Additionally, research indicates that consuming plum carbs and enough fiber-rich fruits and vegetables lowers the chance of developing heart disease.

Plum Carbs Beneficial for Hair and Skin

Plum carbs are a great source of vitamin C, which supports the development of your skin’s defense mechanisms against inflammatory free radicals. Drinking prune or plum juice helps your skin’s general health by enhancing skin firmness as well as tone.

Along with this, sunsweet prune juice has incredible natural advantages. Sunsweet prune juice is fairly simple to create as well. Additionally, a special variety of sun-ripened plums that have been dried to remove part of the water is known as a sunsweet prune.

This fruit benefits both the skin as well as the hair in addition to the skin. Eating plums frequently promotes naturally thick, robust hair growth. Additionally, because it is high in iron, it promotes healthy scalp circulation as well as reduces hair loss. Along with this, it is abundant in bioflavonoids, which support healthy hair follicles as well as scalp tissue.

Plum Carbs Help in Cancer Prevention

The fiber as well as polyphenols in dried plum carbs may assist to change the risk factors for colorectal cancer. Even the most aggressive types of breast cancer cells were killed by plum extracts. What’s more intriguing is that the healthy, normal cells were unaffected.

The chlorogenic as well as neo-chlorogenic acids, two substances found in plums, were found to have an impact. Even though these acids are very common in fruits, plums appear to have remarkably high levels of them.

Plum Carbs Encourage Bone Health

Consuming plum carbs link to a lower incidence of osteoporosis. The best fruit for halting as well as reversing bone loss is regarded as the plum. Additionally, dried plums improve bone mineral density.

The presence of vitamin K in plums suggests even another benefit for the bones. This nutrient helps in balancing calcium levels inside the body, enhancing bone health. Due to their higher vitamin K content, dried plums can be much more advantageous in this regard.

Additionally, postmenopausal women who consume dried plums will not lose their bone mass. Plum also has certain phytonutrients that protect against oxidative damage. Oxidative stress can make bones porous as well as easily breakable, which frequently exacerbates osteoporosis.

Plum Carbs Help in Keeping a Healthy Weight

Plum carbs have a delicious flavor and little fat. Plums may therefore be a complete food treat that will fulfill your sweet taste without jeopardizing your attempts to lose weight. Along with this, our bodies are unable to digest or break down the excellent high-fiber meals found in fruits, veggies, and grains.

According to research, plums may also contribute to a feeling of fullness. This could maintain a healthy weight and help you eat fewer calories overall. Generally speaking, increasing your intake of fresh fruits and vegetables will benefit both your overall health and your ability to lose weight.

Keto Plum Carbs Pie Recipe

Scrumptious homemade keto plum carbs pie. This traditional low-carb pie with almonds, as well as plum, is the ideal paleo, keto, as well as gluten-free dessert or flavorful brunch.

Prep TimeCook Time
30 minutes30 minutes


  • 2 eggs
  • Pinch of salt
  • Optional spices
  • Zest of 1 lemon
  • 1 cup of plum halves
  • 1 teaspoon of vanilla
  • ¼ cup of coconut flour
  • Nutmeg powdered pinch
  • ½ teaspoon of cinnamon
  • Pinch of powdered ginger
  • 1 teaspoon of rum extract
  • ¼ cup of low-carb sweetener
  • ½ teaspoon of baking powder
  • Optional sour cream for serving
  • 6 tablespoons of melted butter or 75g
  • 1 cup of ground almonds or almond meal


  • Prepare plum carbs. Take out the stones by cutting them in half
  • Set the oven’s fan to 180 C
  • Melted butter is combined with sugar, rum, vanilla, lemon zest, a teaspoon of salt, cinnamon, as well as optional spices like nutmeg and ginger powder
  • Add the eggs as well as continue whisking until the mixture is glossy and smooth
  • Once you have a great combination, stir in the baking powder, ground almonds, or almond meal, as well as coconut flour
  • Almond meal should be sprinkled in a buttered pie tin
  • Fill the pie pan with the mixture
  • Put half of the plum on top
  • Slices of blanched almonds are an optional addition
  • Keto plum cake should be baked for at least 20 minutes minimum
  • Serve plum pie with a cup of tea or coffee as a dessert or as a brunch item. You can top your slice with 1 teaspoon of sour cream. Although, it tastes great for you


Plum carbs are a sweet fruit that is also scrumptious. Plums are excellent providers of antioxidants, fiber, vitamins, as well as minerals. They may provide a variety of advantages, including decreasing blood sugar, boosting bone density, as well as preventing chronic diseases like heart disease.

Plum carbs are some fruits that are low in carbohydrates and give nutritional value to smoothies, yogurt, as well as salads. Despite being small and powerful, one medium plum only has 7.6 grams of carbs and 100 milligrams of potassium, which can lower blood pressure and lower the risk of stroke.

Prunes, or dried plums, have a whopping 64 grams of carbohydrates per 100 grams, so stay away from them. Plum carbs are naturally occurring, sweet fruit that is loaded with vitamins, minerals, fiber, and antioxidants.

Dried plum fiber and polyphenol content may help to alter the risk factors for colorectal cancer. Plum carbs extracts killed breast cancer cells, even the most aggressive kinds. The fact that the healthy, normal cells were unaffected is even more remarkable.

Can You Lose Weight Eating plum carbs?

Plum carbs are a fantastic meal option for any weight-loss strategy because they are a low-calorie, fat-free snack. Additionally, plums’ low glycemic index prevents insulin, the hormone that triggers fat accumulation, from rising.Additionally, a serving of plums has 1.5 grams of fiber, which will help you feel full between meals. Additionally, they are a good source of anthocyanins, an antioxidant that has been associated with the reduction of cardiovascular disease.

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