Dried pitted prunes - calorie content, BJU content, beneficial properties

Photo: UGC Prunes, whose calorie content makes many doubt its effectiveness for weight loss, are strongly recommended by nutritionists. We suggest you figure out why these dried or dried fruits are beneficial for the body.

Attention! The material is for informational purposes only. You should not resort to the treatment methods described herein without first consulting your doctor.

Calorie content and nutritional value of dried pitted prunes

100 grams of prunes (about 7 berries) contain:

• 231 kcal or 966 kJ (11% of the daily value);
• 2.30 g protein (3% daily value);
• 0.70 g fat (0% DV);
• 57.5 g carbohydrates (21% DV).

The percentage is based on a daily diet of 2000 kcal.

Please note that these are approximate figures. The calorie content and nutritional value of prunes may vary depending on the type of plum, as well as on the method of its processing.

Chemical composition and beneficial properties

100 g of dried pitted plums can contain up to 73% of the daily value of sugars (glucose and fructose) and about 35% of dietary fiber.

In addition, this dried fruit provides the body with 9 essential amino acids, including up to 9% of the daily value of tryptophan (an amino acid used by the brain to produce serotonin, the so-called “happiness hormone”).

Other beneficial properties of prunes:

• due to the content of coarse dietary fiber, dried fruit has a beneficial effect on the gastrointestinal tract, in particular, it treats constipation and cleanses the intestines of toxins, absorbs excess water;
• Potassium in the fetus is involved in the activity of the cardiovascular system, regulates muscle contraction and lowers blood pressure. Potassium also normalizes water-salt balance in the body;
• B vitamins have a positive effect on the nervous system, reduce anxiety and stress. Thus, prunes are a natural antidepressant;
• iron in dried fruit prevents the appearance of anemia;
• antioxidants contained in prunes increase immunity and body resistance, and also have antibacterial properties;
• prunes help eliminate bad cholesterol, and pectins, which are part of the dried fruit, absorb free radicals and absorb harmful substances, including heavy metals, rejuvenating the body and preventing the development of cancer.

Harm and contraindications for use

Excessive consumption of perhaps any product can cause allergies or other unpleasant consequences. Thus, overeating prunes can cause indigestion, as they have a fairly strong laxative effect.

The use of this dried fruit also has a number of contraindications:

• obesity;
• diabetes;
• chronic indigestion and gastrointestinal dysfunction;
• hypotension;
• pregnancy and breastfeeding.

For a healthy person, the recommended amount of prune consumption per day is 100 grams.

Use for weight loss

Despite the high calorie content, prunes have a fairly low glycemic index and can be eaten when fighting excess weight.

Benefits for weight loss:

1. It has pronounced laxative and diuretic effects.
2. The sweetness of this dried fruit can replace sugar in cereals and desserts.
3. Prunes keep you feeling full for a long time and serve as an excellent snack.
4. The richness of vitamins and microelements makes it possible to use prunes as a product for a short-term mono-diet or a fasting day.

Application in medicine

In medicine, dried fruit is most often recommended as a preventive food product. For example, for stomach diseases, it is recommended to eat at least 5 berries per day. Those who suffer from constipation will need a larger amount.

Prunes are used as an antimicrobial agent. It fights oral microbes - reduces their number and stops their growth.

Dried fruit is also useful for atherosclerosis, hypertension and thrombophlebitis. Prunes strengthen the walls of blood vessels and capillaries, normalize blood pressure.

See also

Dried apricots are a storehouse of vitamins and nutrients

In pregnant women, prunes increase iron levels, so they are recommended for anemia and vitamin deficiency.

Recipes with prunes

Dried plums are actively used in cooking, as their taste characteristics combine with almost any ingredient.

Examples of delicious and easy-to-prepare dishes using prunes:

Quick and tasty dessert with prunes and walnuts

Ingredients:

• 200 g sour cream
• 100 g prunes
• 50 g walnuts
• 50 g sugar (can be replaced with a couple of teaspoons of honey)

Preparation:

1. First you need to steam the prunes by pouring boiling water over them for 5-7 minutes.
2. When the dried fruit becomes soft, cut it and push half a walnut into the cavity.
3. Beat sour cream with sugar or honey with a mixer until fluffy.
4. Place the stuffed dried fruit in bowls or bowls, fill with sour cream mixture and refrigerate for 3-4 hours.
5. Sprinkle chopped walnuts on top and enjoy a delicate dessert without harming your figure.

Turkey stuffed with prunes

Ingredients:

• 500 g turkey fillet
• 50 g prunes
• 3-5 pcs. walnuts
• ½ lemon
• 30 g cheese
• 3 tbsp. l. breadcrumbs
• 2 tbsp. l. olive oil
• herbs and spices to taste

Preparation:

1. In a separate bowl you need to mix: chopped nuts, prunes, finely grated lemon zest, grated cheese, breadcrumbs, butter and lemon juice.
2. Cut the turkey into steaks and pound a little.
3. Place the resulting mass on the meat, roll it into a roll and tie it with flagella.
4. Bake the rolls in the preheated oven for 40 minutes.
5. You can check the readiness of the dish by piercing the meat with a toothpick.
6. If the juice flows out clear, the turkey is ready.
7. Before serving, the rolls should be cut into slices.
8. The dish can be eaten both hot and cold.

Salad with chicken and prunes

Ingredients:

• 2 pcs. chicken fillet
• 6 pcs. prunes
• 1 cucumber
• 3-4 walnuts
• 5 eggs
• mayonnaise and herbs to taste

Preparation:

1. Initially, you need to boil the chicken fillet with salt and spices until cooked and let it cool.
2. You also need to boil the eggs and soak the prunes for 15-20.
3. The chicken must be finely chopped and placed on a plate in an even layer.
4. The crushed dried fruit should be divided into 3 parts and placed on top of each layer.
5. All layers are also coated with a small amount of mayonnaise.
6. The second layer is cucumbers cut into strips.
7. Next, add the grated eggs.
8. At the end, sprinkle the salad with chopped nuts and herbs and put it in the refrigerator for a couple of hours so that all layers are soaked and stick together.

Menu for diet

Fresh prunes (calorie content should be taken into account when calculating the daily diet) are included in diets or serve as the basis for fasting days. It is ground in a blender and included in smoothies based on yogurt and fermented milk products. It is recommended to drink the cocktail on an empty stomach in the morning or before bed instead of eating.

How to use prunes in diets:

• steam the dried fruit and eat it fresh, as a substitute for any confectionery product;
• ground in smoothies and pastes along with other fruits;
• brew in infusions and herbal teas;
• as a seasoning for meat dishes;
• as a component of fruit and vegetable salads;

https://www.youtube.com/watch?v=fs5jKlZor1Q

Ingredients:

• prunes – 300 g;
• dried rose hips (can be replaced with 250 ml of pharmaceutical syrup) – 100 g;
• buckthorn bark (dry, from a pharmacy) – 50 g;
• filtered water – 1.5 l.

Step-by-step cooking recipe:

1. Take buckthorn bark and prune berries and add cold water, then bring to a boil. You need to add rose hips to the boiling broth or pour in the prepared syrup. The container must be kept on fire during a slow boil for about 1 hour.
2. Leave the container with the broth covered for a day. Then you need to strain and store the broth in the refrigerator. It is recommended to drink warm 1 hour before bedtime. It is advisable to drink at least 250 ml of the decoction in small sips. The effect of the procedure is the regularity of morning stool.

Ingredients:

• prunes (pitted) – 400 g;
• dried apricots – 100 g;
• raisins – 100 g;
• rose hips – 50 g;
• figs – 100 g;
• hay grass – 50 g;
• natural honey -200-300 g.

1. You need to pass all the components through a meat grinder. It is recommended to even grind the hay grass along with other ingredients.
2. It is advisable to melt the honey in a water bath until liquid and pour it into the ground ingredients.
3. Knead all parts of the recipe until smooth. The paste should be stored in the refrigerator in a glass container.

Nutritionists advise consuming a tablespoon of the mixture throughout the day, 3-5 times a day. Can be consumed with herbal tea without sugar, using the paste as a candy substitute.

Using prunes with dairy products does not mean that you need to give up other products. You should switch to a rational menu that contains more vegetables and cereals, and does not contain smoked and fried foods.

Replace dinner with a cocktail of yogurt or kefir with prunes. To do this, chop 6-8 pcs. plums in a blender and mix with 250 ml of liquid. This composition will ensure good peristalsis and support healthy intestinal microflora.

The fiber in dried fruits supports the breakdown of foods in the intestines. A few pieces of fruit added to bean dishes, lean meats, and eggs will improve the taste and processing of products.

Despite the rather high calorie content of fresh prunes, they are very often used as part of protein diets for weight loss.

Fresh prunes (calorie content can increase the nutritional value of the daily diet) are combined with hard-boiled eggs. You can cook poached eggs. Replace one meal with them, preferably dinner. For example, a breakfast option: 1 boiled egg, 4 prunes, a cup of natural ground coffee without sugar.

Rules for including prunes in the diet:

• when eating prunes, you should not eat smoked, flour products and confectionery products;
• The intake of dried fruit should be carried out against the background of plenty of daily drinking;
• dinner is served around 18-19 hours, no later;
• Prunes have a beneficial effect on physical activity and should be included in the diet during intense training.

A sudden violation of the diet, even for a short period of time, will provoke an exacerbation of health problems.

How to choose and store prunes correctly?

The appearance of prunes can indicate a violation of its production and storage. To ensure that dried plums bring maximum benefit, be sure to pay attention to the following points when purchasing:

• The dried fruit should be black and have a slight shine. Deviation from the norm is a blue or coffee tint of the fruit, as well as excessive shine;
• prunes should not leave dark marks on the skin if you lightly rub them on your hand;
• The fruits should not be too hard or sticky. Dried plums should remain fleshy and elastic.

But choosing the right prunes is not enough. To prevent dried fruit from spoiling and acquiring harmful properties, you must follow the following rules:

• correct container: vacuum container or bag, sealed glass jar;
• correct conditions: dark, cool place, recommended temperature - up to 10°C. The ideal option is a refrigerator for storing vegetables.
• You should not store prunes in paper - there they will dry out, and in a plastic bag - harmful microflora develop well in the humidity. The heat will also encourage bacteria to grow in the sweet flesh of the fruit.

Prunes are a healthy product containing many vitamins and microelements that have a positive effect on the gastrointestinal tract and cardiovascular system, helping to eliminate toxins, waste, excess fluid, and also improve mood.

Note! Despite its high calorie content, dried plums are widely used in dietetics and are a popular ingredient in cooking.

To get the maximum benefit from eating prunes, you need to take their purchase and further storage seriously.

Egg diet

A number of protein diets, for example, according to Dukan, involve increasing the amount of protein in the diet. To support the body in enhanced protein processing, you need to add prunes.

The fiber in dried fruits supports the breakdown of foods in the intestines. A few pieces of fruit added to bean dishes, lean meats, and eggs will improve the taste and processing of products.

Despite the rather high calorie content of fresh prunes, they are very often used as part of protein diets for weight loss.

Fresh prunes (calorie content can increase the nutritional value of the daily diet) are combined with hard-boiled eggs. You can cook poached eggs. Replace one meal with them, preferably dinner. For example, a breakfast option: 1 boiled egg, 4 prunes, a cup of natural ground coffee without sugar.

Rules for including prunes in the diet:

• when eating prunes, you should not eat smoked, flour products and confectionery products;
• The intake of dried fruit should be carried out against the background of plenty of daily drinking;
• dinner is served around 18-19 hours, no later;
• Prunes have a beneficial effect on physical activity and should be included in the diet during intense training.