Prunes are dried plums, known for their laxative effect. But these fruits have other health benefits. They contain fiber and antioxidants that improve digestion, vision, and strengthen bones.
The most commonly used variety of plum is the Agen plum. It does not ferment or decompose during drying.
Prune juice is made from dried plums. By drinking it, you lose the benefit of the fiber but retain the vitamins and minerals.
If you're on a diet, some questions often come up: do prunes make you gain weight? When should you eat them to lose weight? Morning or evening? This article answers all these questions.
Is it true that eating prunes in the evening makes you gain weight?
No, eating prunes in the evening does not make you gain weight , provided you respect the portions and include them in a balanced diet.
Why prunes don't make you gain weight in the evening:
- They are rich in fiber , which promotes satiety and limits nighttime snacking.
- Their glycemic index is low (≈30) , so they do not cause a spike in blood sugar or rapid fat storage.
- Metabolism does not stop at night: what matters is the total calorie intake over the day.
Something to keep an eye on, though:
- Prunes are high in calories : approximately 240 kcal per 100 g.
- They contain natural sugars (fructose, sorbitol) which can cause bloating or gas if consumed in excess.
- A reasonable portion is 3 to 4 prunes in the evening (≈70–100 kcal).
Eating a few prunes in the evening can help regulate digestion , prevent cravings, and avoid weight gain if consumption remains moderate. They can even be a slimming ally thanks to their satiating effect.
Discover now the best health benefits of prunes and prune juice .
1. Very nutritious
The virtues of prunes have been known since ancient times, thanks to the many nutrients they contain.
Nutritional composition of Agen prunes per 100g:
- Carbohydrates : 49 g
- Water : 31 g
- Fiber : 13 g
- Protein : 3 g
Minerals:
- Potassium : 800 mg
- Phosphorus : 73 mg
- Calcium : 50 mg
- Magnesium : 45 mg
Vitamins:
- Vitamin A : 800 µg
- Vitamin E : 2.3 mg
- Vitamin B3 : 1.7 mg
A prune contains approximately 25 calories and is composed of 50% sugar (primarily fructose and sorbitol ). Its glycemic index (30 to 50) is lower than that of table sugar, resulting in a gradual release of energy.
Prunes are also a good source of fiber, potassium, and vitamins.
2. Improves digestion
Adding prunes or prune juice is a good way to keep your intestines healthy. They are rich in soluble and insoluble fiber .
Soluble fiber promotes waste elimination and nourishes the beneficial bacteria in the gut microbiota . Insoluble fiber reduces constipation and stimulates bowel movements.
Prune juice has a particularly strong laxative effect thanks to its sorbitol content . This poorly absorbed carbohydrate stimulates intestinal transit . To retain fiber, choose whole prunes.
3. Weight loss aid
Prunes don't make you gain weight and can even help you manage your weight . Their fiber provides a longer feeling of fullness and acts as a natural appetite suppressant .
To lose weight, choose foods with a low glycemic index and high fiber content. A diet too high in sugar triggers insulin secretion, promoting weight gain and the storage of fat as triglycerides .
Adding a few prunes to your diet, as a snack or in the morning, can reduce hunger and prevent sugar cravings.
4. Improves vision
Like carrots, prunes are rich in antioxidants that are good for vision .
Vitamin A improves night vision and supports the retina. A few prunes provide about 15% of the daily requirement for vitamin A.
Carotenoids such as lutein and zeaxanthin protect against UV rays and diseases like macular degeneration, preserving good eye health.
5. Strengthens bones
Prunes contain boron , which promotes bone growth and stability. Studies show they can slow bone loss in postmenopausal women.
They also provide magnesium , which is largely stored in bones and teeth. This mineral is essential for bone strength and calcium regulation.
They also provide potassium , phosphorus and calcium, which are beneficial for bone health.
6. Combating anemia
Anemia is often linked to an iron deficiency . It causes fatigue, paleness, and palpitations.
100g of prunes provide approximately 0.9mg of iron (5% of the daily requirement). Prune juice contains three times as much. Replace orange juice with prune juice at breakfast to help prevent anemia.
Pregnant women should increase their consumption of iron-rich foods, such as prune juice, which is essential for the baby's development.
7. Improves cardiovascular health
High levels of bad LDL cholesterol promote heart disease by clogging arteries .
Reduce trans fats and choose healthy fats (olive oil, nuts). The antioxidants in prunes help maintain good cholesterol levels and may lower blood pressure .
A sedentary lifestyle is a risk factor. Engage in physical activity such as walking or cycling to regulate blood pressure.
8. Improves skin and hair health
Prunes are rich in vitamins and antioxidants , ideal for skin and hair .
As we age, our skin wrinkles. Prunes slow down this process and maintain collagen thanks to vitamin A. This vitamin also hydrates the skin and stimulates cell renewal.
Hair loss can be linked to an iron deficiency. Consuming prunes or their juice helps to thicken hair and nourish the scalp .
Reminder : prune juice contains 3 times more iron than whole prunes.
9. Simple for everyday use
Prunes are easy to incorporate into your daily diet.
They can be eaten as a snack to avoid sweets or added to your muesli at breakfast.
Prune juice is an excellent substitute for orange juice , but it is lower in fiber.
10. Side effects
Prunes are rich in natural sugar . Consumed in excess, they can have the opposite effect on weight loss. Limit other sources of sugar to lose weight effectively.
Their laxative effect is real: excessive consumption can cause bloating or diarrhea. These effects are rare if you eat them in moderation.
How many to consume? 4 to 6 prunes a day is enough to benefit from their properties.
Key points to remember
Prunes are very nutritious (about 25 calories each) and are obtained by drying plums.
The most famous are the prunes from Agen , renowned for their quality.
Rich in fiber, they promote good digestion and prevent constipation.
They do not cause weight gain if you consume them in moderation (4 to 6 per day) and they limit sugar cravings.
Their vitamins and antioxidants benefit cardiovascular and bone health.
Consume them in the morning or as a snack, and limit sugar in the evening for better sleep .
Prune juice is ideal for replenishing vitamins and iron.
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