Rumor has it that "someone is buried under a plum tree". Is eating plums really harmful to your health? The truth is...

With the arrival of summer, the fruit stalls in the market are filled with tempting plums. From May to October every year, plums are on the market, especially in July and August, which is the peak season for plum sales.

Plums can be large or small, and have bright colors, with red, purple, green, yellow or orange skin and pink, yellow or orange flesh. They have a sweet and sour taste and are a great choice for cooling off in the summer.

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Benefits of eating plums

The nutritional value of plums is not outstanding among fruits. For example, the vitamin C content is only 5 mg per 100 g (equivalent to apples), and the beta-carotene content is only 150 micrograms. However, the lack of high content of nutrients does not mean that plums are not worth eating, because:

1. Low in calories, helps with weight loss

Plums are an ideal choice for people who are trying to lose weight. Plums contain only 38 kcal per 100 g, which means you can enjoy the delicious taste of the fruit without having to worry about consuming too many calories.

You should know that the calories of common fruits are much higher than plums. The calories of plums are about half of those of persimmons, pears, and pomegranates.

Data source: Food Composition Table (6th Edition/Standard Edition)

In addition, the dietary fiber in plums can increase satiety, help control appetite, and reduce the intake of other high-calorie foods.

2. Low sugar content and low glycemic index to control blood sugar

Because fruits contain sugar, they are a dietary "taboo" for some people with abnormal blood sugar or those who want to lose weight. But in fact, as long as you choose the right fruits, they can provide nutrition without causing health problems.

Plums are a good choice. You should know that most fruits have a sugar content of more than 10%. However, plums have a lower sugar content, with 100g of plums containing only 8.7g of sugar. Moreover, plums raise blood sugar slowly, with a glycemic index (GI) of only 24, which is lower than that of apples (36). For diabetic patients, eating plums in moderation can help control blood sugar.

3. Rich in antioxidant ingredients and anti-inflammatory

Although the nutrition of plums is not outstanding, the plant active ingredients are quite good. In an article included in the "Nutrition Journal", the antioxidant content of 3139 foods was compared, and plums were listed among them.

Plums are rich in a variety of antioxidant and anti-inflammatory ingredients, such as anthocyanins, carotene, and flavonoids. Especially those plums with deep colors, such as black plums, red plums, hibiscus plums, and prunes, are a treasure trove of these ingredients. In particular, the proanthocyanidins and myricetin in black plums and the polyphenol content and antioxidant capacity of red plums are quite outstanding.

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According to research, eating plums regularly has significant benefits in improving blood lipid indicators and maintaining cardiovascular health.

4. Sorbitol + dietary fiber "relieves constipation"

Plums contain a certain amount of sorbitol, with 5.4g in 100g. This substance enters the intestines and can increase the osmotic pressure, making the stool less dry. The dietary fiber in it is an assist, which can stimulate intestinal peristalsis and promote defecation, thereby relieving constipation. This is undoubtedly good news for people who often suffer from constipation.

Just think about why prunes are included in many constipation foods, such as prune juice, dried prunes, fresh prunes...

It turns out that prune is "li" instead of "mei"

1. Plums are relatives of peaches and apricots

Plums belong to the genus Prunus in the Rosaceae family, and belong to the same large family as fruits such as peaches, apricots, and plums.

This seemingly ordinary fruit actually has a long history of cultivation and a wide geographical distribution. Thousands of years ago, plums first grew in China. Subsequently, plums spread to Japan, parts of Europe, and the United States. Today, there are more than 2,000 varieties around the world. In my country, from the northeast to the southwest, from the coast to the inland, plums can be found almost all over the country.

2. Prunes are actually plums

There are many kinds of plums. There are three main types of plums on the market: European plums, Chinese plums and hybrid plums. The most well-known ones are black plums (a hybrid of Chinese plums and European plums), Sanhua plums (Chinese plums, a Chinese landmark product from Wengyuan County, Guangdong), and Qingcui plums (Chinese plums). Each type has its own unique flavor and nutritional value.

However, there is another fruit that most people don’t know is also a plum - prune. Although the name contains the word "plum", prune is actually a member of the genus Prunus, belonging to the European plum, and is a true plum. Prunes not only have a moderate sweet and sour taste, but are also rich in dietary fiber and antioxidants, which are very helpful in promoting digestion and preventing diseases.

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Rumors about plums

There is a saying among the people that "Peach nourishes people, apricot harms people, and dead people are buried under plum trees." Plums are considered to be potentially harmful to the human body and may even be fatal.

Many people want to eat plums, but due to rumors, they eat them with caution. In fact, the problems with plums are mainly the following two aspects:

1. Tannic acid affects protein digestion

Plums contain a certain amount of tannic acid, and unripe plums contain more. So if you eat unripe plums or eat a lot of them, the tannic acid in them will affect the digestion and absorption of protein, causing abdominal pain or bloating.

Therefore, it is not recommended to eat unripe plums, and even if you eat ripe ones, you should eat them in moderation.

2. Toxic Hydrocyanic Acid in Fruit Cores

In addition, plum pits contain cyanogenic glycosides, which will hydrolyze into toxic hydrocyanic acid after consumption, which may cause poisoning. But as long as we don't eat the pits, we don't have to worry about this problem at all.

Image source: Encyclopedia of Chinese Nutrition Science (Second Edition/Volume 1)

In general, "burying a dead body under a plum tree" is an exaggeration.

Some people also say that plums taste sour and can cause increased stomach acid and damage the stomach.

In fact, the fruit acid in plums can indeed stimulate the secretion of gastric acid. As long as it is not excessive, friends with healthy stomachs do not need to worry about stomach discomfort.

However, if you have excessive gastric acid secretion, such as patients with gastric ulcers, it is recommended to choose plums that are sweeter and less sour and eat them in small amounts to avoid aggravating the condition.

Precautions for eating plums

If you want to get the most out of plums for your health, you need to know how to eat them scientifically. Although plums are good, you should also pay attention to the following points to improve your health.

1. Choose mature

Mature plums are sweet, less sour, and more palatable. When buying, choose plums that are relatively hard but slightly "elastic" when gently squeezed. If the plums you buy are relatively mature and you are not in a hurry to eat them, it is recommended to refrigerate them.

Unripe plums are not only more sour and astringent, but also contain more tannic acid. As mentioned above, tannic acid affects the absorption of protein. In addition, it will form precipitation with minerals such as calcium, iron and zinc, and can also form complexes with vitamin B12 to reduce its utilization rate and affect the overall nutrition.

2. Eat with the skin

Whether it is antioxidant activity or the content of antioxidants such as polyphenols, plum peel is stronger than the flesh. In addition, the crude fiber content of plum peel is also high, which is also good for promoting intestinal peristalsis and relieving constipation.

When eating plums, wash the skin and eat it with the skin for better nutrition. However, if you must eat unripe plums, it is recommended to remove the skin (it contains more tannic acid).

3. Eat between meals

Studies have shown that eating prunes or dried prunes between meals can increase satiety, reduce calorie intake for the next meal, and help stabilize blood sugar. So, if you love snacks, you might as well replace unhealthy snacks with prunes or dried prunes.

4. No more than 350g per day

The Chinese Dietary Guidelines recommend that you eat 200-350 grams of fruit every day. However, considering the different flavors and nutrients of different fruits, it is recommended that plums can be eaten with other types of fruits, 5-7 small ones a day, and 2-3 large ones.

References

[1]Xiao Xingning, Li Weizhou, Shi Fang, et al. Polyphenol composition and antioxidant activity of plum varieties[J]. Food Science, 2017, 38(15):7.DOI:10.7506/spkx1002-6630-201715006.

[2]Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I, Berhe N, Willett WC, Phillips KM, Jacobs DR Jr, Blomhoff R. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutr J. 2010 Jan 22;9:3. doi: 10.1186/1475-2891-9-3. PMID: 20096093; PMCID: PMC2841576.

[3]Howarth, L, Petrisko, Y, Furchner-Evanson, A, Nemoseck, T, Kern, M. 2010. Snack selection influences nutrient intake, triglycerides, and bowel habits of adult women: a pilot study. J Am Diet Assoc 110: 1322–1327.

[4] Chinese Nutrition Society. Encyclopedia of Chinese Nutrition Science (2019). Beijing: People's Medical Publishing House, 2019

[5] Sun Songpeng, Long Junhong, Ni Hong, et al. Evidence-based medicine and clinical recommendations for dietary adjustment and dietary fiber supplementation in the treatment of chronic constipation[J]. Chinese Journal of General Practice, 2022, 25(18):10.DOI:10.12114/j.issn.1007-9572.2022.0112.

[6] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1 and 2[M]. Peking University Medical Press, 2018

Review丨Zhang Yu, researcher/PhD, Chinese Center for Disease Control and Prevention, national health science expert