The benefits of prunes, is it possible to lose weight, recipes for use

Prunes successfully replace sugar, improve the functioning of the gastrointestinal tract, and make the skin beautiful and elastic. Find out 4 ways to use prunes to shed extra pounds, as well as delicious recipes using this dried fruit!

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020

The most aromatic and sweetest of dried fruits deserves attention not only because of its culinary qualities, but also for its health benefits, which people have long discovered and actively use for weight loss at home. This remedy for fighting extra pounds has many fans and their ranks are constantly being replenished by those who have tried this tasty diet at least once.

Paradoxically, with a fairly high calorie content (230 kcal), this dried fruit helps to effectively lose weight. Many diets point to prunes as the best snack food. This is due to the fact that the portion required to feel like a satisfying snack is negligible - only 4-5 pieces (about 40 kcal). With such an amount it is impossible to go through calories, but to feel full it is quite enough. This is because 63% of its composition is fiber, which swells in the gastrointestinal tract and gives a feeling of long-term satiety.

What are the differences between prunes and plums?

Prunes have characteristic differences from plums, which consist not only in the freshness and dryness of the fruit, but also in the presence of other defining characteristics. The technology for manufacturing the product has certain rules, and to obtain high-quality products, only certain varieties of plums are used.

Plum, in comparison with prunes, contains a smaller number of useful substances, since the concentrated dried fruit is devoid of moisture, which ensures this property. The product has good taste and is an excellent ingredient for preparing a large number of dishes.

Prunes contain useful microelements (phosphorus, iron, potassium, zinc, magnesium, chromium, manganese, calcium), vitamins A, B, C, E, which have a positive effect on the general condition of the body.

Contraindications

It is important not to forget that there are cases when eating this dried fruit is not worth it, at least without consulting a doctor. Contraindications to eating prunes are:

Presence of diabetes mellitus. First, you should consult your doctor.
For diseases and disorders of the liver and stomach.
If you are prone to diarrhea and indigestion, then the amount of prunes should be limited.
While breastfeeding.

We recommend reading about the Grossman diet. You will learn about the basic principles of the diet, the menu for the week, the diet in stages, recipes for dietary dishes, and the results of losing weight. And here is more information about the winter diet for weight loss.

Prunes are a healthy product that can help not only lose extra pounds, but also improve the health of the body. However, you should not abuse it, as exceeding the norm will lead to unpleasant consequences. It is better to supplement a healthy and balanced diet with prunes. The result will not appear immediately, but it will be long-term.

Composition and calorie content

Prunes have a high calorie and nutritional value due to the ratio of certain substances (the amount is indicated per 100 grams of product):

proteins 2.3 g;
fats 0.7 g;
carbohydrates 57.5 g;
fiber 9 g;
water 25 g;
ash 1.9 g.

The dried fruit also contains organic acids (ascorbic, folic, malic, citric, oxalic, salicylic), vitamin E, PP, B1, beta-carotene, pectin, tannins and nitrogenous substances.

About low-calorie

Low-calorie cereals

Experts call low-calorie foods those whose calorie content per 100 g of weight does not exceed 100 kcal. From this point of view, there is no such thing as “dietary cereal”, because in dry form they all “weigh” 250 kcal and more. Therefore, we can highlight only those with the lowest indicator compared to others. Although the values of many of them are very close to each other.

Here and on many websites, the calorie content of dry cereal is given approximately. For example, for semolina, one online calorizer gives 335 kcal, another - 328, a third - 322. Just for fun, you can look at packaging from different manufacturers: Makfa semolina - 333 kcal, Eurozlak - 325, Uvelka - 350. And so with all products this food category. The fact is that this indicator depends on many factors: what grain was taken as a basis (soft or hard varieties, whole or pre-ground), what kind of processing the raw materials underwent, and the characteristics of the additives.

Low-calorie porridge

Compared to cereals, their calorie content is 2-3 times less. This happens for two reasons. Firstly, the weight changes during cooking: from 1 cup of dry raw material, we get as many as 3 cups due to the addition of water (milk) and the swelling of natural fiber. Secondly, during heat treatment, fats and other nutrients are evaporated, which essentially constitute the calorie content of any product.

As a result of all these processes, some porridges still turn out to be low-calorie, falling within the framework of 100 kcal per 100 g of ready-made dish. However, here the indicators will be quite conditional. Semolina from Eurozlak will make a lighter breakfast than if you use a product from.

Beneficial features

Prunes have a large list of positive properties for the body:

increased appetite;
preventing the development of bacteria (staphylococci, E. coli, salmonella);
normalization of the functioning of the gastrointestinal tract (gentle cleansing of the intestines with constant constipation);
burning fat, which is effective for losing weight;
lowering blood pressure and restoring heart rate;
antiseptic effect in the treatment of diseases of the oral cavity;
obtaining the necessary energy and increasing performance;
providing a choleretic, diuretic effect;
a natural antioxidant has rejuvenating properties for the body;
improving the functioning of the endocrine system;
increased sensitivity of erogenous points;
slowing down age-related changes that affect the deterioration of potency.

Benefits for men:

increased blood circulation, which has a positive effect on prostate function and increases the duration of erection;
stabilization of testosterone production;
control of the functioning of the male genital organs.

The daily amount of prunes for men is 5–6 pieces.

Benefits for women:

improved mood;
improvement of mental and emotional state;
slowing down the aging process and accelerating metabolism;
cleansing the body of waste and toxins;
preventing the development of oncology;
eliminating extra pounds while losing weight;
increasing the elasticity and firmness of the skin;
improvement of complexion, restoration of tooth enamel.

Regular consumption of prunes during menopause prevents the development of osteoporosis in older women.

Benefits for pregnant women:

increased hemoglobin;
normalization of the functioning of the gastrointestinal tract;
elimination of constipation in the third trimester.

Doctors recommend consuming a moderate amount of dried fruits during pregnancy, as they are high in calories and can cause excess weight gain and increase blood sugar levels.

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Benefits for children:

prunes in the form of a decoction or light compote are given to six-month-old infants in small quantities and look at the reaction, since this remedy stabilizes the baby’s digestive system;
dried fruits in their entirety are given to children after 2 years of age and in quantities of no more than 2 pieces per day to saturate the body with useful substances, microelements and vitamins.

Benefit

Using prunes for weight loss, you can simultaneously normalize the functioning of many organs and systems, since they have long been used in folk medicine to treat various diseases. What we get as a nice bonus:

improved digestion;
prevention of osteoporosis by strengthening bones;
relief from constipation;
strength and elasticity of the walls of blood vessels, strengthening the heart muscle, normalizing heart rate, reducing the risk of heart attack and stroke;
eliminating edema, improving kidney function, removing sand and harmful substances from them;
improved vision;
enrichment of the body with vitamins, micro- and macroelements, prevention of vitamin deficiencies;
reducing the risk of getting a sore throat, since prunes have antimicrobial and anti-inflammatory effects;
slowing down aging, thanks to antioxidants that bind free radicals;
strengthening the immune system;
normalization of the nervous system: minimizing the destructive effects of stress, eliminating anxiety, irritability and insomnia;
for men - increased potency.

All this becomes possible thanks to the composition of this product: it contains all the vitamins known to science and a large number of mineral compounds, as well as amino acids.

In addition to all of the above, it is believed that prunes can minimize the risk of malignant tumors.

Let's listen to science. Bahram Arjmandi is a professor at the University of Florida who has been studying dried fruits for many years in terms of their health benefits. According to him, raisins, dried strawberries, dates, and figs cannot compare with prunes; they occupy all the leading positions in this niche.

Video: Prunes for weight loss

Recommendations for losing weight when using prunes:

the daily intake of prunes is no more than 100 grams (about 10 pieces);
time to eat breakfast or afternoon snack, since in the first half of the day calories are best absorbed by the body;
It is forbidden to simultaneously use prunes and other laxatives, since in such cases the development of adverse side effects for the body is possible.

Prunes can be used as an additive in the preparation of various cereals, desserts, and when following a diet, can be consumed as a snack, since they saturate the body for a long time and do not contribute to the appearance of extra pounds.

Effective weight loss techniques using dried fruit can be studied in numerous videos that are presented on the Internet.

Features of use for weight loss

A specific property of eating prunes during a diet is that, having a fairly high calorie content, it is successfully used in dietary nutrition for weight loss. This is a proven and well-proven remedy for bringing the body into ideal shape without strict dietary restrictions and grueling workouts in the gym. The main requirement is correct and standardized use. To obtain the maximum possible effect, it is better to use the product in a steamed form, pouring boiling water over it. It is advisable not to cook, so as not to lose some of the valuable properties.

Did you know? To join the process of losing weight with physical exercise, remember that 20 jumping ropes will replace 1 hour of jogging. The work of many muscles when jumping increases the load by 4 times.

It should be remembered that prunes have diuretic and laxative effects, but unlike pharmaceutical products, they are not addictive and do not harm the body even with long-term use. It is included in the recipes of some diets developed by nutritionists for weight loss, and goes well with cereals and dairy products. The sweetness of dried plums allows you to avoid using sugar to sweeten dishes. If you have a constant craving for sweets throughout the day, it is enough to eat a couple of steamed berries or use them as a snack between meals.

But you should follow some rules of intake and know how many prunes you can eat per day:

daily norm - no more than 100 g (6-10 fruits per day are enough);
consume most of the norm in the first half of the day;
Do not combine with other laxatives and dried fruits.

For people who are on a diet and counting calories in their diet, information about the calorie content of dried fruit may be useful: the calorie content of one fruit weighing 9–10 g is about 24 kcal.

Find out the benefits of prunes for women.

Kefir with prunes

Fermented milk products with prunes, namely kefir, are useful for those who lead a sedentary lifestyle, suffer from constipation and want to get rid of extra pounds. A mixture of these two ingredients serves as a tasty and healthy dessert and can replace such desirable cakes and pastries without harming your figure. To prepare such a healing drink, steam 6–9 berries (depending on size), chop with a knife and mix with a glass of low-fat kefir (200–250 ml). Beat with a blender, do not add sugar.

The drink will be more beneficial if you drink it in the evening 2-3 hours before bedtime, but no later than 19 hours, instead of dinner. Replacing an evening meal with such a drink for several days will lead to the loss of kilograms with a constant daily diet. To get faster and more tangible results in weight loss, do not eat sweets and flour products, so as not to nullify your efforts and gain weight.

Important! When using kefir, it should be taken into account that only fresh kefir has laxative properties. After 2-3 days from the release date, it becomes fixative.

Prunes at night

Many people are concerned about the question of whether prunes help in daily cleansing of the intestines. To gently cleanse the intestines in the fight against constipation, you should eat 6-9 steamed dried fruits at night and drink kefir, yogurt or pure mineral water. Eating this instead of dinner will add a feeling of fullness and relieve problems. An infusion of dried apricots and prunes can enhance the cleansing effect. To do this, you need to pour boiling water (0.5 l) into 5-6 dried fruits overnight, and drink the infusion in the morning on an empty stomach.

Oatmeal with prunes

In dietary nutrition, oatmeal occupies one of the first places and has virtually no contraindications. You can cook porridge with water, milk or a mixture of water and milk. Prunes (5-6 pcs.) need to be washed, chopped and added to the porridge removed from the heat. Despite the fact that porridge is used in the diet, you can season it with a small amount of honey and butter.

Video: oatmeal with prunes

The calorie content of such a product is 320–340 kcal. After 3-5 days of such a diet, you should take a break and repeat it in a month. The developers of the oat diet guarantee weight loss of 5 kg. There is a large selection of ready-made mixtures for preparing such porridge on sale.

Cottage cheese with prunes

Another dietary dish is cottage cheese with prunes. You can evaluate whether such a product is useful for those who are losing weight by its calorie content. To prepare the dish, grind cottage cheese with a small amount of kefir or yogurt (50 g) and add 5-6 pieces of steamed and chopped prunes.

Did you know? Low-fat fermented milk products do not give the body a signal of satiety due to the lack of fat, so the portions eaten may be larger. And this leads to weight gain.

To find out whether such a product is high in calories, when calculating the calorie content, you should take into account the fat content of the cottage cheese used, which determines the calorie content of the finished dish:

0% fat - 89.5 kcal;
4% fat - 156.7 kcal;
8% fat - 183.6 kcal;
23% fat - 339.2 kcal.

The use of prunes for various diseases

Prunes have a large number of positive properties, so they are widely used to prepare effective traditional medicine recipes.

Eliminate constipation

Required ingredients:

prunes 100 grams;
dried apricots 100 grams;
figs, dried 100 grams;
senna grass 100 grams.

Cooking diagram:

all ingredients are finely ground;
the resulting mass is divided into 40 balls and placed in a plastic container;
Take 1 ball daily before bed;
the course of treatment is continued until the prepared balls are completely used.

This product stabilizes the intestines well and cleanses the body of unnecessary toxins and waste.

About supplements

When selecting cereals for your breakfast, be sure to take into account the additives that will improve their taste. They can significantly change the indicator you need. Judge for yourself (approximate values):

½ tsp. cinnamon = 10 kcal;
1 tsp. honey = 25 kcal;
1 tsp. granulated sugar = 32 kcal;
1 tsp. raisins = 13.5 kcal;
1 tsp. olive oil = 89.8 kcal;
1 tbsp. l. chopped walnuts = 47 kcal;
1 tbsp. l. strawberries = 8 kcal, raspberries = 9 kcal, cranberries = 6 kcal;
1 tbsp. l. strawberry jam = 57 kcal, raspberry jam = 54 kcal, cherry jam = 51 kcal;
10 g butter = 74.8 kcal;
20 g of cheese = 52 kcal;
50 g bananas = 49 kcal, apples and cherries = 26 kcal, pears = 23 kcal;
50 g low-fat cottage cheese = 42 kcal;
100 ml of milk: 1% = 40 kcal, 2% = 45 kcal, 2.5% = 52 kcal, 3% = 58 kcal.

It’s not hard to guess that even the lowest-calorie porridge will cease to be so if you cook it in full-fat milk and add sugar, butter, nuts and fruits. For weight loss, this risks going beyond the daily caloric intake and weight gain rather than weight loss. The most dietary one will be the one cooked in water and without any additives. Yes, eating it will not be entirely pleasant, but the benefits for the body and figure will be beyond any doubt.

As for salt, it does not affect the calorie content of dishes in any way. However, it should not be abused. Its daily intake is significantly limited in the proper nutrition system, in treatment tables, and in weight loss diets. The reason is that it retains water in the tissues, disrupts the water-salt balance, and negatively affects kidney function.

Video: Is your intestine asking for help? There is an opportunity to help

Treatment of vitamin deficiency

Required ingredients:

walnuts, dried apricots, prunes in quantities of 100 grams;
honey 250 grams.

Cooking diagram:

All ingredients are well ground using a blender, and the finished product is taken 2 times a day, morning and evening before meals, 1 tbsp. spoon.

This recipe is effective for preventing the general condition of the body and saturating it with essential substances and microelements.

Treatment of anemia

Required ingredients:

prunes, dried apricots 5 pieces each;
honey 3 tbsp. spoons;
boiling water 2 cups.

Cooking diagram:

prunes, dried apricots are poured with boiling water and left for 10–15 minutes;
dried fruits soaked in boiling water, filter and cut into small pieces;
add honey and 2 cups of boiling water to the resulting mixture;
the resulting tincture is kept for 3 days in a cool place;
The finished product is consumed daily, 125 ml once a day.

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Prune tea for the treatment of heart disease

Required ingredients:

prunes 6 pieces;
raisins 3 tbsp. spoons;
water 2 glasses.

Cooking diagram:

prunes are finely chopped, placed in a glass teapot and raisins are added;
the resulting mixture is poured with boiling water and left for 30 minutes;
Ready-made tea is consumed 3 times a day, 1 glass.

Preparing a cocktail

The cocktail (kefir and prunes) is very easy to prepare. We need the following ingredients:

prunes - 8 pieces;
a glass of low-fat kefir;
blender.

We take dried fruits, wash them thoroughly and place them on a napkin to dry. After the water has drained from the prunes, turn it into a pulp using a blender. Pour the resulting mass with a glass of kefir and mix again. A delicious cocktail is ready. According to reviews, kefir with prunes should be drunk only at night. This option is not suitable for breakfast or lunch, because it has a laxative and diuretic effect.

Prunes in dietetics

Prunes are often used as an ingredient in dietary nutrition, as they help burn fat and contain the necessary complex of nutrients. It is important to observe the permitted dosage per day of no more than 100 grams.

Dried fruits are ideal as a snack or as an addition to cereal porridges. They are used to make compotes and tea. It is best to introduce prunes into the diet in small portions in the permitted quantity while following a particular diet.

Vitamin mixture with prunes to strengthen the immune system

Required ingredients:

dried apricots, raisins, walnuts, prunes 200 grams each;
lemon 2 pieces;
honey 250 grams.

Cooking diagram:

all dried fruits are thoroughly washed and dried;
the nuts are lightly fried in a frying pan;
All ingredients are crushed, honey is added and mixed;
the resulting mixture is placed in a glass container and stored in the refrigerator;
The finished product is taken daily in the morning, 1 tbsp. spoon.

Who is the diet contraindicated for?

A mono-diet is always a blow to the body. Even the healthiest person can feel unwell when they restrict their diet. There is no need to talk about people with poor health, because following such a diet is contraindicated for them.

Categories of people who are advised to abstain from our diet include:

teenagers whose bodies are still developing;
pregnant and lactating women (everything is clear here without explanation);
persons suffering from diseases of the gastrointestinal tract;
people with vascular diseases;
persons who are depressed or have mental disorders.

Use of prunes in cooking

Prunes are widely used in cooking for the preparation of various confectionery products (cakes, pastries, cottage cheese casseroles, pastries), as an additive to meat (pork, duck, beef), salads (beets with dried fruit), and cereal porridges (oatmeal).

Dried fruits are also used to make compotes and other healthy drink recipes, which are discussed in more detail below.

Prune tincture

Required ingredients:

prunes 100 grams;
water 500 ml.

Cooking diagram:

prunes are washed well and poured with boiling water;
leave for 12 hours, and wrap the container on top with a towel;
Take 1 glass of the prepared tincture in the morning before meals and eat 2-3 prunes at the same time.

Decoction

Required ingredients:

prunes 200 grams;
water 500 ml;
sugar 2 tbsp. spoons.

Cooking diagram:

prunes are washed well and placed in an enamel pan;
add water and put on fire;
the resulting mixture is brought to a boil, sugar is added;
The finished decoction is infused for 30 minutes and taken as directed.

Tea

Required ingredients:

prunes 5 pieces;
water 500 ml;
tea 2 teaspoons.

Cooking diagram:

prunes are washed and poured with boiling water;
Next, drain the water and cut the dried fruit into small pieces;
pour tea into the kettle, add chopped prunes and pour boiling water over it;
Infuse the tea for 5 minutes and the drink is ready to drink.

Other recipes with prunes.

Salad with beets and prunes

Required ingredients:

boiled beets 1 piece;
prunes 2 pieces;
walnuts 20 grams;
salt to taste;
1 clove of garlic;
mayonnaise or vegetable oil for dressing.

Cooking diagram:

boiled beets are peeled and grated on a fine grater;
prunes, nuts finely chopped;
the resulting ingredients are mixed, salt and garlic are added to taste;
The finished salad is seasoned with oil or mayonnaise.

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Example of a four-day prune diet

Day 1

Breakfast: boiled egg; grapefruit; black coffee or tea; a couple of prunes. Lunch: a bowl of borscht without adding potatoes; a piece of rye or whole grain bread; 7-8 prunes and 2 walnuts; tea. Dinner: boiled or cooked egg in a frying pan without adding oil; a slice of boiled fish fillet; 4 prunes and tea.

Day 2

Breakfast: hard cheese (about 30 g); 2 prunes; coffee or tea. Lunch: a portion of vegetarian cabbage soup; slice of bread; 100 g boiled or baked beef; 2-3 almond kernels; tea. Dinner: salad of non-starchy fresh vegetables; 3-4 prunes; tea.

Day 3

Breakfast: a slice of grain bread with slices of lean ham or meat and unsalted cheese; 3 prunes; coffee or tea. Lunch: vegetable soup without frying; a piece of rye bread; fresh tomato; small boiled potatoes; 2-3 prunes; tea. Dinner: a glass of low-fat milk or kefir; a slice of rye bread; 5 prunes and tea.

Day 4

Breakfast: rolled oats (they can be boiled with low-fat milk); 4 prunes; coffee or tea. Lunch: a small plate of borscht without potatoes; a slice of rye bread; tomato and cucumber salad; 2 prunes; tea. Dinner: a sandwich of a thin piece of rye bread, lean ham or lean meat and cheese; up to 40 g of raisins and 5-6 prunes; tea.

Video: Recipe for salad with prunes

Baked pork with prunes

Required ingredients:

pork pulp 500 grams;
spices, salt to taste;
prunes 5–7 pieces;
vegetable oil 1 tbsp. spoon.

Cooking diagram:

the meat is washed and blotted with paper napkins;
the prepared piece is rubbed with salt, spices and small cuts are made into which chopped pieces of prunes are placed;
the finished meat is kept for several hours, wrapped in foil and baked in the oven for 2 hours at 200 degrees.

Example of a seven-day prune diet

Breakfast: 100 g of buckwheat porridge (ready weight) with the addition of one prune; a cup of green tea. Second breakfast: a glass of kefir and 1-2 prunes. Lunch: a serving of lean soup; fresh tomato; a piece of boiled meat or fish weighing about 100 g; a glass of prune compote (you can use other fruits and dried fruits). Snack: a glass of empty yogurt or kefir; one prune. Dinner: apple and pear salad and a glass of kefir or 100 g of boiled chicken (without skin) and a cocktail of yogurt and prunes.

How to choose and store dried fruit

Recommendations for choosing the right quality prunes:

prunes should have a pronounced black color, since the presence of a blue or purple tint indicates poor quality of the product;
good quality dried fruit is elastic to the touch and soft inside;
absence of mold and other signs of spoilage on prunes;
the surface of the dried fruit is matte, which means it has not been treated with any substances;
When purchasing a package of prunes, it must be completely sealed.

Storage conditions: in a cool, dry place (the refrigerator compartment for vegetables is ideal).

Shelf life:

12 months in a glass container with a lid;
from 3 to 6 months in a linen bag;
30 days in a ziplock bag.

Low-calorie cereals with calories indicated

In fact, the choice of cereals that we can prepare is not so large, since the range of cereals available to us in stores is limited. Therefore, we provide data for all the most popular ones.

The table is built taking into account the increasing calorie content of porridges cooked in water, since they are the lowest in calories. Indicators for dairy products are based on 1.5% milk fat content.

The figures are given without taking into account any additives. Only cereal and water or milk. All other ingredients that you use will add to the indicated calorie content.

Explanations:

If the calorie content of varieties of the same cereal in dry form differs significantly (compare whole grain oats and rolled oats), then for porridges this difference is practically erased, because evaporation occurs approximately the same.
Boiling of cereals in water and milk occurs differently. This explains why the lowest-calorie porridge made with water is barley porridge, and rice porridge made with milk.