Eating Prunes as Part of a Healthy Weight Loss Diet

by Maria on January 30, 2015

Eating prunes as part of a healthy lifestyle results in significant weight loss and waist circumference reduction.

Though relatively high in calories for their size, prunes have a reputation as a dieter’s friend due to their being rich in  dietary fiber. They:

  • Enhance fullness.
  • Prevent constipation and contribute to normal bowel function.
  • Keep hunger to a minimum.

The health benefits of eating prunes, along with their ability to relieve constipation, include providing antioxidant protection, preventing pre-mature aging, promoting cardiovascular health, and reducing the risk of cancer, and osteoporosis.

Prunes are rich in vitamins A and C, beta-carotene, potassium, copper, manganese, magnesium, iron, and calcium.

In fact, a study conducted by researchers from Tufts University in Boston ranked prunes, or dried plums, as #1 food in terms of antioxidant capacity.

The researchers found that prunes had more than twice the antioxidant capacity of other high ranking foods such as blueberries and raisins.

Antioxidants are compounds that help protect cells from damage caused by free radicals that result from normal cell metabolism, smoking, pollution and UV irradiation.

Research suggests that excess free radicals may contribute to pre-mature aging, wrinkling of the skin, cardiovascular disease, and certain types of cancer.
You can add prunes, in moderation, to an effective weight-loss meal plan if you want to reduce your overall daily caloric intake.

There are no negative side effects when consuming them as part of a weight management diet.

Eat them at any time of the day.

To prevent bloating and constipation, increase your fiber consumption only gradually.

Pay particular attention to your serving sizes when eating prunes to lose weight because large portions can lead you to consume more calories than you need.

According to the U.S. Department of Agriculture, one prune contains about 23 calories, and a 1/2-cup portion of pitted prunes provides about 209 calories.

To reduce your calorie intake, eat prunes instead of higher-calorie foods. For example, for breakfast, add two or three sliced prunes to sweeten oatmeal instead of brown sugar and butter, or slice them over whole grain pancakes.

Also, use prunes to give turkey chili a slightly sweeter flavor.

The Bottom Line: When consumed in moderation, eating prunes can help you lose weight, stay healthy and delay the aging process!

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