Nutrition Composition
Dried plums contain many nutrients and non-nutritive substances known as phytochemicals, some of which function as antioxidants and contribute to health.
View the table for the nutrient content per serving of about five dried plums (40 grams).
Antioxidants
Oxidative stress is associated with the development of many chronic diseases. Free radicals are unpaired, unstable electrons that can begin certain disease processes when they bombard healthy cells seeking a mate to become “stable. The body has its own system to eliminate free radicals, but exposure to free radicals from external sources (e.g., pollutants and cigarette smoke) also can occur. Additional resources are needed to work against the oxidative effects of these free-roaming molecules, hence the term “antioxidant.
Fruits and vegetables provide many antioxidant nutrients (vitamins C and E and carotenoids) and non-nutritive antioxidants (polyphenolic compounds). Phenolic compounds contribute to a food’s color, taste, bitterness and other sensory flavors and are thought to be responsible for a major portion of the antioxidant capacity in plant-based foods. Research at the University of California, Davis, identified and quantified the phenolic compounds in dried plums, mainly neochlorogenic and chlorogenic acids. Phenolic compounds have been associated with lowered incidence of heart disease by protecting low-density lipoprotein (LDL or “bad" cholesterol) from oxidation.
View chart of the Phenolic Composition of Dried Plums.
The role of phytochemicals, including phenolic compounds, is a hot topic of consumer interest and nutrition research. A healthy diet will include a wide range of these compounds to provide maximum protection against disease.
There are different methods to measure the antioxidant capacity of foods, including the ORAC (oxygen radical absorbance capacity) assay. You often see foods listed by antioxidant capacity to help identify major sources of antioxidants in a diet. When comparing values, be sure to compare the foods as commonly eaten and in a standard portion size, such as in weight (grams) or measurement (cup). According to research published in 2004, the total antioxidant capacity (TAC) of ½ cup (85 grams) of dried plums is 7,291.
Carbohydrates and Sugars
A serving of five dried plums provides 26 grams of carbohydrates and 15 grams of sugars, mainly glucose (10 grams) and fructose (5 grams. There is almost no sucrose. These sugars are "naturally occurring". There is no added sugar to dried plums. In addition, a serving of dried plums also contains about 15 grams of the sugar alcohol sorbitol.
Dietary Fiber
Dietary fiber is a type of carbohydrate found only in plant foods that cannot be broken down by our digestive enzymes. There are two types of dietary fiber—soluble and insoluble—with different effects on our health. Dried plums provide both soluble and insoluble dietary fiber. About 60 percent of the dietary fiber in dried plums is pectin, a type of soluble fiber that may lower blood cholesterol levels. Insoluble fiber works mainly in the large intestine (the colon), acting like a sponge and drawing in more water. This results in less pressure on the walls of the colon and a softer stool that is eliminated more quickly. For more information on dried plums and digestive health, visit www.Tummywise.com.
Fiber-containing foods provide an array of vitamins, minerals, phytonutrients and complex carbohydrates that have a positive effect on our health. Working together, these nutrients may help to lower the risk of heart disease, lower blood pressure and regulate blood-sugar levels. Increase your daily intake of dietary fiber with tasty and versatile dried plums.
Glycemic Index (GI) and Glycemic Load (GL)
Carbohydrates in the past have been classified based on their chemical makeup. Recently, a physiologic measure of carbohydrate quality has been developed as a measure of the impact carbohydrate foods have on the ability to raise blood glucose (sugar) levels. Many factors can affect the rise in blood glucose levels, such as the size of the meal, other foods eaten in the meal, the amount of fat and protein in the meal, as well as the individual’s overall health status. Research continues on the benefits of consuming diets with a low glycemic load (GL) in preventing and managing conditions including diabetes, cardiovascular disease, cancer and obesity.
The glycemic index (GI) measures, over a two-hour period, an individual’s response to eating a carbohydrate-containing food (usually 50 grams of available carbohydrates) compared to the individual’s response to the same amount of carbohydrates from either white bread or glucose. Carbohydrate foods are then classified as high (above 70), intermediate (56–69), or low (0–55) GI (classification by researchers at the University of Sydney, Australia).
The glycemic load of food is determined by multiplying the glycemic index by the amount of carbohydrates per serving and then dividing by 100. The GI of California Dried Plums is 29, and the GL per 60-gram serving is 10 based on research published by the University of Sydney, Australia. Dried plums are therefore a low GI food.
View examples of Glycemic Index and Glycemic Load Values for Selected Foods.