Are prunes good for weight loss?

Eating up to 5 prunes a day, especially before a high-calorie meal, supports weight loss. They can keep us full for a long time with only a few calories. Also, they burn belly fat, due to their great nutritional value. Prunes are high in:

  • vitamin K
  • boron
  • potassium
  • fiber
  • water
  • phenolic compounds
  • sorbitol

Prunes are good for weight loss, as they reduce appetite!

Above all, eating prunes is good for weight loss because they reduce hunger! Prunes can significantly lower the feeling of hunger and the desire to eat. Eating lots of foods with a high satiating effect is vital for losing weight, and not gaining it back!

Prunes regulate appetite because they’re particularly high in fiber. Actually, they’re among the richest fruits in fiber! They have 7.1 grams of fiber per 100g. This dose is 25% of the Daily Value! Just a prune has 0..6 grams of fiber, or 2% of the DV.[1]

Fiber takes a lot of space in the stomach. Also, it slows down digestion. So, we feel full for hours.

People who follow a diet high in fiber have a lower risk of obesity. Unfortunately, most people who follow a modern Western diet fail to consume enough fiber. We need about 28 grams of fiber a day for a 2,000-calorie diet.[2]

Eat high-volume, low-calorie foods to boost your daily fiber intake and lose weight. Most fruits and vegetables are ideal for weight loss.

Prunes are good for weight loss, despite their high calorie content

If you want to lose weight, it’s crucial to consume fewer calories than those you burn. As a rule of thumb, you should prefer fresh fruits. Dried fruits have more calories and sugar.

For instance, prunes have 240 calories per 100g. About 65% of calories comes from sugars! Prunes are dried plums.

But, eating reasonable amounts of prunes won’t make you fat, despite their high calorie and sugar content.

Actually, prunes can help obese people who don’t consume enough fiber to lose weight.[3]

Prunes don’t spike blood sugar

Although, prunes are high in sugars, they won’t spike blood sugar. Fiber in prunes slows the rate of sugar absorption, causing a gradual rise of blood sugar. Moreover, prunes are rich in fructose, which is a type of sugar that is metabolized lower than glucose.

Additionally, prunes contain high amounts of sorbitol. Consuming foods high in sorbitol may help lose more body weight. Sorbitol is a type of carbohydrate which is found naturally in many foods, such as plums, dates, apricots, peaches, and apples. It’s well known for its laxative effect.[4]

Prunes are particularly high in sorbitol. They have about 14.7 grams of sorbitol per 100g.[5]

Furthermore, prunes don’t spike blood sugar because they’re high in phenolic compounds (184 mg per 100g). These compounds delay glucose absorption. 

For all these reasons, prunes have a pretty low glycemic index of 34![6]

Eating lots of foods with a low glycemic index is good for weight loss, belly fat burning, and maintaining a healthy body weight.[7]

Vitamin K burns belly fat

Also, prunes are good for weight loss due to their high vitamin K content. Prunes have about 60 mcg of vitamin K per 100g. This dose is 50% of the DV. Vitamin K enhances weight loss and burns body fat. Especially the dangerous belly fat.[8]

Boron in prunes enhances weight loss

Furthermore, prunes are an excellent dietary source of boron. A serving of prunes contains about 3 mg of boron. This is the recommended daily intake. Boron is a mineral that may promote fat burning, reduce LDL cholesterol and triglyceride levels, improve thyroid metabolism, and reduce the risk of obesity.[9]

Potassium in prunes helps lose weight

Additionally, prunes are pretty high in potassium. They contain 732 mg of potassium per 100g. This dose is 22% of the DV. High levels of potassium may decrease Body Mass Index (BMI), and prevent obesity. Actually, a diet rich in potassium is beneficial for weight loss.[10]

How to eat prunes for weight loss?

Most noteworthy, you should consume prunes and plums with the skin. The skin contains about 20 times more antioxidants than the flesh. Also, ripe fruits tend to have a higher antioxidant content.[11]

High antioxidant intake has been linked to a low Body Mass Index, and waist-hip ratio. Furthermore, antioxidants prevent oxidative stress, which can lead to obesity![12]

What’s the best time to eat prunes for weight loss?

The best time of the day to eat prunes for weight loss is before a high-calorie meal. Prune consumption reduces hunger. Hence, it helps us consume fewer calories, without feeling hungry!

In fact, according to a study, people who ate prunes before a calorie-dense meal consumed fewer total calories in a day! Additionally, they didn’t seek dessert.[13]

Moreover, you could eat prunes for dessert. They can satisfy your sweet tooth with fewer calories than processed products.

How many prunes should I eat per day to lose weight?

A prune has about 20 calories. So, 5 prunes have approximately 100 calories. People who follow a hypocaloric diet for weight loss and follow a sedentary life can eat 5 prunes per day.

Active people and athletes can eat higher amounts. Up to 8 prunes a day (160 calories) as part of a well-balanced diet is unlikely to make you gain weight. As prunes are high in fiber, the worst time to eat them is before exercise.