Prunes and Satiety

When mixed with soy sauce, prunes lend complimentary sweetness in place of sugar. In this poke bowl, the flavors of soy sauce and sesame come to life with bits of sweet prunes and peppery greens
Prunes complement the soy flavor in Hawaiian Poke Bowl

Dried fruits are often ruled out of diets because people worry that they are too high in sugar. Yet studies have shown that eating prunes may help with weight loss.

In fact, consuming dried fruits in general may help with weight management: one study found that one ounce of dried fruits a day was associated with reduced abdominal obesity.

While eating prunes does not contribute to obesity, in some cases it has been shown to actually curb appetites. None of the women who ate 100 grams of prunes a day as part of a 2011 bone density study reported weight gain. In fact, a University of Liverpool study of 100 overweight and obese participants found that those who ate prunes as part of a lifestyle intervention actually lost weight. Another study on snack influences on women found that prunes offered more satiety as a snack than low-fat cookies, even though the carbohydrate, fat, and protein of each snack portion was the same.

Some of the satiety findings can be explained by looking at the chemical composition of prunes. As a low-glycemic food, prunes don’t create a blood-sugar spike after eating them. Another reason is that the phenolic compounds within prunes may inhibit the formation of glucose in the liver. Yet another reason is the role that fiber may play in moderating the blood-sugar balance. All of these elements seem to work together to regulate glucose metabolism.

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