Prune (Sukha Aloo Bukhara): Uses, Benefits and Nutritional Value
By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Apr 11, 2024Click to rate this article!
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By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Apr 11, 2024Table of Contents
Prune (prunus domestica) is the dried state of the plum obtained from the European plum species. In order for the plum variety to be dried into prunes, the firm-fleshed plum of the Prunus domestica species with a high soluble solid content that doesn’t ferment at the time of drying is needed. Most prunes are said to be freestone cultivars where the pit can be easily removed, while on the other hand, the plums that are cultivated for fresh consumption are categorised as clingstones where the pit cannot be easily extracted.
Daily consumption of fruits can contribute to healthy bowel movements.
In terms of the nutritional profile of prunes, they are 64% carbohydrates that, include dietary fibre, 2% protein, a moderate source of dietary minerals and B vitamins and a rich source of vitamin K. The fruit also contains sorbitol which results in a laxative effect [1].
| Nutrient | Value |
| Calories | 67 |
| Fibre | 2 grams |
| Carbs | 18 grams |
| Sugars | 11 grams |
| Vitamin K | 21% of RDI (Recommended Dietary Intake) |
| Vitamin A | 4% of RDI |
| Vitamin B2 | 3% of RDI |
| Vitamin B3 | 3% of RDI |
| Vitamin B6 | 3% of RDI |
| Copper | 4% of RDI |
| Potassium | 6% of RDI |
| Magnesium | 3% of RDI |
| Manganese | 4% of RDI |
| Phosphorus | 2% of RDI |
The above table is indicative of the nutritional benefits of serving 28 grams of prunes.
Although prunes are plums in their dried state, the mineral content of one serving of each is slightly variable. Prunes are higher in vitamin K and in B minerals and vitamins. Additionally, due to their concentrated form, prunes are higher in fibre, carbs and calories than their fresh counterpart, plums.
Exercise caution when consuming unprocessed prunes. The seeds of prunes contain cyanogenic glycosides, such as amygdalin and prunasin, which can release toxic hydrogen cyanide if the seeds are damaged. To ensure your safety, it is advisable to consume prunes that have been properly processed and prepared.
Dr. Siddharth Gupta, MD
Prunes (Sukha Aloo Bukhara) can have the following uses for human health:
Prune packs in a high amount of fibre, wherein one serving of the dried fruit offers 1 gram of fibre. This property of prunes makes them an ideal choice to relieve symptoms of constipation. The fibre content of prunes makes them very insoluble, meaning it doesn’t combine with water. It bulks up the stool and expedites the rate of waste movement via the digestive tract.
Prunes contain the sugar alcohol sorbitol, which has natural laxative characteristics. It has been found that prunes are quite effective with respect to managing constipation. A study conducted with a group of people revealed that eating 50 grams of prunes daily showed better results in stool frequency and consistency.
Prunes, despite being high in carbohydrate content, do not cause a significant rise in blood sugar levels, and so they have been found to control blood sugar. This quality of prunes is attributed to the increase in adiponectin levels, which is a hormone that plays a role in the regulation of blood sugar. The fibre that is present in plums can also play a role in blood sugar regulation. This is because fibre slows down the rate at which the body can absorb carbs after one meal. So, the blood sugar rises gradually rather than suddenly spiking.
Inflammation can occur when cells are damaged by free radicals. But prunes are high in polyphenol antioxidants that positively affect bone health and help reduce the risks associated with diabetes and heart disease. Polyphenol antioxidants present in prunes as well as plums, have potent anti-inflammatory properties that have the capability to fight cell damage leading to diseases. Polyphenols present in prunes can combat inflammatory markers that are seen in the case of lung and joint disorders.
The major risk factors for heart diseases tend to be cholesterol levels and high blood pressure and so consuming prunes daily can have a positive effect on heart health.. So, the protective effects of prunes can be ascribed to their high levels of potassium, antioxidants and fibre.
Some studies revealed that prunes might be beneficial for improving bone health. Consistent consumption of the fruit has been linked to reduced risk of bone ailments such as osteopenia and osteoporosis that are marked by low bone density. Such bone-protective effects of prunes are supported by the presence of certain minerals and vitamins such as vitamin K, magnesium, phosphorus and potassium.
The antioxidants present in prunes reduces cell damage throughout the body, slowing down signs of ageing. As per the Oxygen Radical Absorbance Capacity Scale, foods like prunes are highly effective with respect to neutralising free radicals that cause premature ageing. So, eating a handful of prunes daily can keep cells healthy and vibrant.
In my experience, I have observed that prunes may be helpful in managing anxiety disorders. This is because prunes contain chlorogenic acid, which has been associated with improving antioxidant defense in the body. By enhancing antioxidant activity, prunes may provide protection against oxidative stress and support overall mental well-being, potentially reducing symptoms of anxiety.
Dr. Rajeev Singh, BAMS
Prunes can be consumed in the following ways:
Prunes can be consumed on their own, or they can be added to both savoury and sweet dishes to enhance the flavour.
Although prunes can promote bone health and heart health and can help manage constipation, if you suffer from any one or all of these conditions, you must take the consultation of a qualified doctor for an appropriate treatment path. Do not substitute or discontinue any ongoing treatment for the above-mentioned conditions with the consumption of prunes alone.
Prunes are basically dehydrated plums that come with a longer shelf life. As a result, the concentration of minerals and vitamins is higher in prunes than in plums. Although there are plenty of health benefits of prunes, there are significant side effects as well, which become pronounced upon excess consumption. Some of these are as follows:
Dried fruits like prunes, figs and raisins have higher sorbitol and fibre content that have a laxative effect on the body. Overindulging in prunes can, therefore, aggravate symptoms of diarrhoea.
Acrylamide is a chemical that forms in foods naturally when heated at high temperatures. It forms a certain amino acid known as asparagine upon interaction with sugars. When acrylamide is ingested, it poses the risk of cancer in an individual. One can control exposure to the chemical acrylamide by consuming prunes that have been dehydrated at lower temperatures.
Ingesting polyalcoholic sugars like sorbitol can cause gastrointestinal issues such as gas, bloating, mild to severe cramps and mild nausea. Prunes contain about 15 grams of sorbitol in every 100 grams of prunes. In this quantity, approximately 5 grams of sorbitol is enough to trigger signs of bloating.
Also Read: Calcium Rich Fruits: Unveiling the Top Sources for Your Diet
Prunes, although beneficial for health, can pose certain risks to health, such as bloating, diarrhoea, and cancer, if consumed in excess. So, consult a doctor or a nutritionist about the ideal number of prunes you can have a day.
Q1. How many prunes can one eat daily?
Ans: Doctors suggest that consuming around 30 grams of prunes is ideal, which is equal to about three to four pieces.
Q2. Can diabetics consume prunes?
Ans: Prunes are high in fibre with a low glycemic index. Prunes also slow down the rate at which carbohydrates are absorbed by the body. So, the blood sugar level rises very slowly instead of suddenly spiking. These are some reasons why prunes can be safely consumed by diabetics but only after doctors consent.
Q3. Are prunes grown in India?
Ans: Prunes are dried plums, and the plum fruit is originally native to China. Plum is also referred to as Japanese plum due to the fact that after cultivation in Japan, it was spread to other places by cultivars. Presently, plum is cultivated in all temperate regions of the world, including India, especially in North Indian plains and Punjab.
Q4. Can eating prunes add fat to my body?
Ans: Prunes do not contain any high amount of fat.
Q5. When is eating prunes not advised?
Ans: Consuming prunes is not advised by those suffering from symptoms of diarrhoea. Dried fruits can prune, and figs contain sorbitol which tends to induce laxative effects on the body, which can worsen diarrhoea.
Q6. What is Sorbitol?
Ans: Sorbitol is an important photosynthetic end product that serves as transport and storage sugar across many plant families. Sorbitol plays a crucial role in osmotic adjustment within cell cytoplasm when under abiotic stress factors such as drought, chilling and salinity.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
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