Are prunes good for weight loss?

prunes are good for weight loss

Prunes are good for weight loss. First, they can keep us full for a long time. Also, they’re an excellent dietary source of vitamin K, boron, and potassium, which are vital for fat burn and maintaining a healthy body weight!

Eating prunes keeps you full for a long time

Above all, eating prunes promotes weight loss because they reduce appetite!

According to a study, people who ate prunes before a meal consumed fewer total calories in a day! Additionally, they didn’t seek dessert.[1]

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!

In fact, prunes are particularly high in fiber. 100g contain 7.1g of fiber![2] Fiber takes a lot of space in the stomach. So, we feel full for hours.

People who follow a diet high in fiber have lower risk of obesity. Unfortunately, most people who follow a standard Western diet fail to consume enough fiber. We need about 28g of fiber a day for a 2,000 calorie diet.[3]

Eat foods such as peppers, carrots, and spinach to boost your daily fiber intake and lose weight.

Prunes promote weight loss, despite their high calorie content

Certainly, you should consume high amounts of vegetables and fruits, in order, to lose weight. These foods keep you full for hours, containing only a few calories.

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, 100g of prunes have 240 calories. About 65% comes from sugars! After all, 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.[4]

Prunes may help lower 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 absorbed lower than glucose.

Additionally, prunes contain high amounts of sorbitol. Consuming foods high in sorbitol may help lose more body weight.[5]

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.

Prunes are particularly high in sorbitol. 100g have about 14.7g of sorbitol.[6]

Furthermore, prunes don’t spike blood sugar because they have large amounts of phenolic compounds (184 mg per 100g). These compounds delay glucose absorption. 

Hence, prunes have a pretty low glycemic index of 29![7]

Eating lots of foods with a low glycemic index is good for weight loss, decreasing fat mass, and maintaining a healthy body weight.[8]

Vitamin K burns belly fat

Also, prunes are good for weight loss due to their high vitamin K content. 100g of prunes have about 60 mcg of vitamin K, or 50% DV (Daily Value).

In fact, vitamin K enhances weight loss, burns belly fat, and especially the dangerous visceral fat.[9]

Boron in prunes enhances weight loss

Furthermore, prunes are an excellent dietary source of boron. A serving of prunes (100g) contains about 3 mg of boron. This is the recommended daily dose.[6]

Boron is a mineral found in water and food. It may promote fat burn, reduce LDL cholesterol, triglyceride levels, improve thyroid metabolism, and reduce the risk of obesity.[10]

Potassium in prunes helps lose weight

Additionally, prunes are pretty high in potassium. 100g contain 732 mg of potassium, or 22% 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.[11]

Eat plums with the skin to lose more weight

Most noteworthy, you should consume prunes and plums with the skin. Peel contains about 20 times more antioxidants than flesh.[12]

Also, ripe fruits tend to have a higher antioxidant content.

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![13]

How many prunes should you eat a day to lose weight?

A serving size is about 100g. Therefore, you could eat about 8-10 prunes a day without gaining weight.

You better eat prunes before a high calorie meal, in order, to reduce hunger, and consume fewer total calories!

Additionally, you could eat prunes for dessert. They can satisfy your sweet tooth.

Can prunes make you fat?

You gain weight when you consume more calories than those you burn. Hence, if you eat too many prunes, along with other sugary, fatty or calorie-dense foods, they can make you fat.