How many calories are in prunes, how does it help to lose weight. Prunes - calories, nutrients, pros and cons

Cooking prunes is not a difficult process. Selected varieties of plums such as Italian Hungarian are washed well, laid out on a tray and dried for 3-4 weeks under the sun, after covering them with gauze. Then the bones are pulled out of the dried fruit and sprinkled with potassium sorbate a little, using it as a preservative.

After a couple of hours, the prunes are ready to eat. It also happens with bones. And how many calories are in it?

How many calories in prunes

The calorie content of prunes is 241 kcal per 100 g. This is a rather big figure, so for those who want to lose weight, you should not get carried away by overeating dried plums. In addition, they have strong laxative properties.

In most cases, this product serves as an additive to meat dishes and desserts and is very useful for humans.

It is sometimes used in baking and added to yogurt or ice cream.

The benefits of prunes

Prunes contain phenol, which improves the movement of oxygen to cells.

The presence of vitamin K is necessary for bone strength and better blood clotting.

Normalizes blood sugar levels.

Suitable for diet food.

Serves as a laxative and promotes weight loss.

Antioxidants present in prunes protect human cells from damage by unstable molecules that appear as a result of pollution in the body. Moreover, the amount of antioxidants in this product is much greater than in any other fruit.

100 g of prunes contain 14.7 g of sorbitol. It helps the colon to improve its permeability and protects against the occurrence of cancer and hemorrhoids.

How can you lose weight on prunes

Despite the fact that the calorie content of prunes is quite high, it may well become a tool for those who want to lose weight. With skillful use, it can help you lose up to 4 kilograms in a few days. This is facilitated by a sufficient content of a substance such as pectin, which well cleanses the gastrointestinal tract from toxins.

Another 100 g of prunes contains a very large amount of potassium. Its action is aimed at restoring the water-salt balance of the human body, it normalizes blood pressure, the work of the heart and blood vessels, and also has a diuretic effect, which is also important for weight loss.

When choosing prunes, you need to pay attention to its appearance. The fruits should be black in color without a glossy sheen. It is no secret that all products in our time are chemically processed. So, if prunes have a glossy sheen, it means that they have been treated with fats. It should taste sweet, with a little sourness.

For effective weight loss it is necessary to consume at least 6 pieces of fruits daily to normalize the work of the whole organism and increase its immunity.

It is also proposed to regularly perform unloading days using prunes. Take the fruits, steam them in a water bath and eat 10-15 pieces every 3 hours all day.

Possible side effects

The use of prunes has small, but still negative side effects. This can be gas formation in the abdomen, diarrhea, as well as addiction to the product. If a person uses prunes for a long time to normalize bowel function, then after stopping its use, the intestines cannot recover on their own without prunes. Therefore, this dried fruit should be introduced into the diet carefully.

Video on the topic of the article

Everyone has heard about the benefits of dried fruits for the body. Prunes are dried black plums that are famous for their pleasant taste and richness of nutrients. Plum belongs to the Rosaceae family and is the result of crossing cherry plum and blackthorn.

What's the use?

Prunes are known for their rich vitamin and mineral composition, as the dried fruit contains many vital substances. These are vitamins B1, B2, PP, C, as well as sodium, potassium, magnesium, phosphorus, and iron.

It is surprising that prunes are not inferior to fresh plums in terms of the number of useful and nutritious elements. Doctors recommend including it in the diet for those who suffer from beriberi or anemia. This dried fruit is especially necessary for those who have problems with the gastrointestinal tract. Experts recommend eating 5-6 berries for stomach diseases.

Prunes were not bypassed by nutritionists who recommend eating berries for those who want to get rid of extra pounds, as this is an excellent substitute for sweets and pastries.

It is worth noting the antibacterial properties of prunes. As doctors say, this is a real gift of nature for health. For example, the glycemic index of dried prunes is only 40 units, which means that even diabetics can consume it in moderation.

Medicinal properties

The benefits of prunes are undeniable, but from the point of view of medicine, it is worth starting with such a property as the ability to tone up, increase the productivity of the brain, and also restore the general condition of the body.

The cosmetic properties of prunes also deserve attention. Berries can improve the appearance and condition of the skin from within. They contain a sufficient amount of potassium, so they are recommended to be eaten with urolithiasis. Prunes help transmit nerve impulses, participate in muscle contraction, and help cardiac activity. In addition to local effects, it increases immunity and the overall resistance of the body to various dangerous external influences. This is due to the fact that berries contain antioxidants.

Prunes help absorb free radicals that damage the body. Here the anti-aging properties of berries become obvious, as well as the benefits of their use in oncology. It can also be used in the following cases:

Bowel disease with constipation.
Gout.
Damage to the liver, kidneys, heart.
To increase appetite and secretion of gastric juice.

Prunes love to add to dishes. These dried berries are part of many salads, meat dishes, pilaf, compotes and so on.

Folk remedies

Prunes can be used as a laxative. The berries are washed, poured with boiling water and left overnight. In the morning, the resulting infusion should be drunk, and the prunes should be eaten.

Berries can also be used to combat calluses. To do this, you need to boil the prunes in milk, remove the seeds from the berries and, until they have had time to cool, attach to the corns. When the prunes cool down, it should be immediately replaced with a warm berry.

Which prunes are best?

When buying, you need to pay attention to the appearance of the berries, especially their color. Good and quality product always rich black with a slight, barely noticeable sheen. To the touch, it should be soft, moderately elastic and fleshy.

If the prunes are brown, then you should not buy it, which means that the fruits were subjected to significant violations during processing. Such prunes have no use, as they lose all their wealth, consisting of vitamins and minerals. The taste of these berries is also different. If you feel bitterness, even very weak, it means that the product was not dried according to the rules.

What else do you need to know?

The glycemic index of prunes (as well as some other types of dried fruits, such as dried apricots and figs) is low, so the product is not prohibited for people with diabetes. But here you should be as careful as possible, because not all dried fruits are so useful. And if the glycemic index of dried prunes is low, then the use of other dried fruits can lead to metabolic disorders, which will affect blood sugar levels.

Sugar is the main source of energy that ensures the normal functioning of metabolic processes in the body. If a person lacks glucose, he begins to feel hungry. If the body is oversaturated with sugar, then the active production of the hormone insulin begins. Its task is to “carry” glucose throughout the body to those tissues that require energy, as well as store it in the form of fat. An indicator such as the glycemic index is assigned to foods that are saturated with carbohydrates. You need to know this in order to prevent sharp jumps in blood sugar.

What indicators are considered normal?

There is a classification of food depending on the glycemic index. Numbers from 65 to 146 are considered high indicators. The peculiarity of such food is that it is quickly absorbed by the body. Gradual digestion occurs with medium and low glycemic index foods. Average scores are 41-64, low scores are 1-40.

From this we can conclude that high rates indicate that there is a rapid return of energy, food is quickly absorbed and glucose immediately enters the blood. As a result - a sharp jump in sugar, excessive production of insulin and the appearance of fat at the waist. Foods with an average or low indicator are recommended for consumption, as they do not provoke a sharp jump in sugar, the feeling of satiety remains for a long time, and fat is not deposited on the sides.

and prunes

These dried fruits are not only tasty, but also healthy. Dried apricots, for example, belong to products with a low glycemic index (prunes too), this figure is only 35 units per 100 grams. Therefore, in moderation, it can be consumed even in diabetes mellitus, as great alternative sweets. In addition, the composition of the berries includes many nutrients, minerals and vitamins.

Dried apricots is dried apricots. They are advised to use them as a separate product or to cook compote from them. The advantage of prunes over dried apricots is that the berries pair perfectly with a variety of foods, including meat and chicken. Due to the low glycemic index of prunes, the product is one of the safest and most beneficial species dried fruits.

It is worth noting the high content of fiber in berries. This means that prunes quickly saturate the body. The glycemic index of prunes per 100 grams is 40 units. These indicators (in tandem with fiber) slow down the digestion of food, which protects the body from sudden spikes in sugar. Despite the fact that the product is approved for diabetics, it should be consumed in moderation.

Calorie content of prunes per 100 grams - 240 kcal. Low glycemic index fresh prunes coupled with low calorie content, as well as impeccable taste, indicates that it can be afforded even during a diet.

Dried fruits are healthy sweets, capable of replacing various cakes, pastries and sweets. If you use them correctly, you can reduce weight, normalize the work of various organs and systems, and also make up for the lack of vitamins and minerals.

Description

Prunes are the dried fruit of the black plum. The best varieties for drying are "Hungarian" and "Renklod". AT industrial production plums are dried in two ways - in the sun and with the help of fire.

Drying in the sun is the easiest way to preserve maximum amount useful substances from original product. The fire method involves processing in special dryers, this reduces the cooking time of prunes by half than when dried in the sun. At home, prunes can also be dried in the sun, in a dryer, oven, or microwave.

In the future, ready-made dried prunes can be used in different form, for example, it can be boiled.

Boiled prunes contain fewer nutrients, but become softer and easier to eat for children or sick people. An alternative is prunes soaked in water.

"Hungarian"

"Greengage"

Composition and nutritional value

1 piece of the product weighs on average 10 grams and contains about 15-20 kcal. 100 grams of prunes is about 8-9 dried fruits. BJU:

234 kilocalories (energy value - 960 kJ) - 10% of daily allowance;
2.3 grams of protein - 3% of the daily requirement;
0.7 grams of fat - 1% of the daily requirement;
58 grams of carbohydrates - 22% of the daily value.

These figures are approximate, as the value may vary depending on the plum variety and processing method.

Dried plum is rich in fiber, pectin, sugars, organic acids, beta-carotene, retinol, thiamine, riboflavin, pantothenic acid, pyridoxine, folacin, ascorbic acid, tocopherol, phylloquinone, nicotinic acid. Minerals in the composition - K, Ca, Mg, Zn, Fe, P, Na.

The glycemic index of the product is only 40 units, but thanks to high content fiber slows down the absorption of sugar into the blood. This makes the dried fruit acceptable for people with diabetes to consume.

Comparison with other dried fruits

Prunes are a rich source of vitamin K, which has a very beneficial effect on the condition of arteries and capillaries, blood hematocrit and helps fight atherosclerotic plaques. Consider the benefits of other dried fruits.

Raisin. Dried grapes are characterized by a high content of iron, potassium, magnesium, sodium and vitamin C. It is recommended for sunbathers, as it removes free radicals from the body, which are formed in the skin under the influence of sunlight. Raisins also received the favor of dentists - unlike their fresh counterpart, they do not contain acids that destroy tooth enamel.
Dried apricots. Dried apricots, like prunes, are rich in vitamin K, A and B. It has a positive effect on the state of the cardiovascular and nervous systems, visual acuity and youthful skin.
Figs. Dried fig fruit is an excellent restorative remedy, which is especially useful after illnesses, debilitated and elderly people. It reduces fever and facilitates sputum discharge, has a beneficial effect on the heart and lowers cholesterol.

Benefit and harm

Thanks to drying and smoking, the plum retains all its beneficial properties, so dried fruits will be a great alternative to fresh fruit in winter time years and make up for the lack of energy and vitamins.

The chemical composition of the fruit is rich in malic, citric, oxalic and salicylic acids, which have a beneficial effect on the digestive system and accelerate the fat metabolism of subcutaneous tissue. It improves mood, supports the body during active physical and mental stress, strengthens immune system and normalizes metabolic processes in the body. Regular use of this natural sweetness will improve the appearance and condition of the skin, hair and nails. Despite the fact that prunes are high in calories and contain a significant amount of sugars, they are not contraindicated in people with diabetes, as they have a low glycemic index. The beneficial properties of prunes include:

beneficial effect on cardiovascular system due to the high content of potassium. It strengthens the walls of blood vessels and increases their elasticity.
The ability to remove harmful cholesterol from the body, which serves as a prevention of atherosclerosis.
Tonic, immunostimulating and restorative properties.
Prevention of cancer due to the large amount of antioxidants.
The presence of B vitamins helps protect the nervous system from stress, normalizes sleep, lowers anxiety and protects against nervous tics.
Eliminates constipation.
Helps in the treatment of diseases of the kidneys, organs of the digestive system.
Promotes the production of red blood cells, which serves as an adjunct in the treatment of iron deficiency anemia.
An excellent tool for replenishing strength and energy, despite the high calorie content.
Provides improved absorption of food, when adding prunes to the main dishes.

dried berries prunes successfully cope with the problem of constipation. The presence in the composition of substances such as diphenylisatin and soritol provide effective elimination this delicate issue.

The bottom line is that the digestive tract is unable to digest and assimilate them, but they perform another important task, namely, soften the stool. This helps the latter to easily pass through the intestines. Presence in the composition vegetable fiber favorably affects peristalsis, which also contributes to the timely act of defecation.

Prunes - effective remedy with a diet to combat extra pounds. No less effective are various decoctions (compotes) from it, which also have a lower calorie content compared to the product itself. Dried fruit helps cleanse the entire body and is able to break down adipose tissue. It improves intestinal motility and speeds up metabolism, increases overall performance and provides a good mood.

It would be useful to add prunes to various dishes and including it in your daily diet for non-dieters. It can be various cereals, meat with prunes, pastries, all kinds of cocktails on kefir, yogurt, natural juices with the addition of fresh fruits, cereals and nuts. Such dishes not only saturate, but also help to get rid of unwanted weight.

Prunes boast a wide range of positive qualities and virtues, but at certain points they can do harm, especially if they are used incorrectly or in unlimited quantities. We must not forget that 100 grams of fruit contains an average of 230-260 calories.

People with diabetes or obesity can add prunes to the diet only after consulting with their doctor and in extremely limited quantities. Uncontrolled eating can significantly aggravate the situation and worsen the course of the disease.

Breastfeeding women should also be careful. Prunes have the property of enhancing intestinal motility due to certain substances that make up its composition. Together with breast milk these substances can enter the child's body and cause colic, stool disturbance and severe gas formation.

Women in the last months of pregnancy should also not get carried away with prunes. This can lead to the development of an allergic reaction. Caution should be exercised by people with stool disorder (diarrhea), diseases of the kidneys, liver and digestive tract.

In the modern production of dried fruits, sometimes they resort to additional methods of processing the product to give it a more attractive presentation. For example, processing with chemicals or tinting with dyes.

Prunes have a rather dense and harsh skin, so unscrupulous manufacturers, in order to make it softer, soak it in water before the drying process. aqueous solution caustic soda (sodium hydroxide, caustic soda), harmful to human body.

It is also common for prunes to be rubbed with glycerin, various dyes and oils to make them visually more “appetizing” to the buyer. Based on the foregoing, it is very important to be able to choose the right and high-quality product, otherwise the body will have to be content with only harmful chemistry.

When dried, the fruit releases sugar, and therefore, both matte and glossy sides can be visually noted. However, it should be borne in mind that any dried fruit has a rather unpretentious appearance, and a bright glossy sheen from all sides should definitely alert. Most likely, such a product has undergone additional processing.

Ripe and high-quality prunes have a dark skin color, almost black. If the color is brown or coffee-colored, then the dried fruit is of poor quality, subjected to chemical processing.

To make sure that there was no additional staining, you can run a dried fruit on your hand, normally it does not leave any marks and dark spots, stripes.

Skin integrity also plays a big role in determining quality. Normally, it should be whole, dark, solid color without damaged areas. O poor quality indicates the presence of stains, plaque, scuffs.

When choosing between pitted and pitted prunes, the latter is preferable, since pitted products were externally damaged at the time of pitting and harmful bacteria easily enter them, so they rot faster.

You have to take a look at the product. Quality specimens smell pleasant, but without the aroma of smoking. Feeling the prunes, its fleshiness and elasticity are noted; when pressed, it should not change shape.

Despite the sugar released during the drying process, the finished fruits should not stick together with each other. The taste of dried fruit is sweet, sometimes with a slight sourness. In no case should he be bitter. If there is a purchase in a store, and not in the market, then you should carefully examine the prunes through the packaging and read the composition, it should not contain dyes.

Acquisition of prunes is half the battle, now it must be saved. There are some rules for this:

it must be stored in a dark, dry and cool place;
close proximity to strongly smelling products should not be allowed, prunes absorb odors very well;
protection from insects is necessary - moths, ants, and so on;
subject to all requirements, dried fruits can be stored in ordinary paper bags or cotton bags, which can first be soaked in a cool saline solution, which will protect it from insects;
before packing, it is necessary to sort out the fruits and dispose of all suspicious specimens, dried fruits are dried to the end;
a large amount of prunes can be stored in wooden boxes;
in a room with a high level of air humidity, it is more expedient to store the product in an airtight container, for example, glass jar with lid or plastic container.

For storage in the refrigerator, many housewives choose bags with a zipper. Repeat the first two steps, as with a jar, and then pack them in bags and close them. We must not forget about ventilation, so leave a small open space on the fastener, as the bag is dominated by a humid environment due to the formation of condensate.

How to dry prunes yourself, see the next video.

Prunes are obtained by special pre-treatment and outdoor drying of sweet plum fruits of small varieties, for example, Hungarian. When dried, it almost completely retains all its useful and nutritious elements, which explains the value of the product for the human body. On the market you can find dried fruit with or without a stone. Interestingly, prunes are rarely additionally glazed with fruit syrups, since their own taste is expressed quite clearly.

Prunes are often used in specialty baked goods and breads because their sweetness pairs well with cereals and flour products. In order to improve the processes of the digestive system, dried plums are added to cottage cheese and other fermented milk products, as well as cereals.

Application in dietetics

The low calorie content of dried fruit determines its presence in the menu of some diets:

herculean;

citrus;

tea.

As well as unloading days, the main ingredient is precisely various dried fruits.

Recipes and calorie content of dishes

In cooking, prunes are used very actively and diversely. It can be found in the component composition of salads, desserts, first and second courses, snacks and cakes.

Chicken with prunes

(500 g);
(1 big piece);
prunes (100 g);
greens ;
soft (50 g);
water (1.5 cups);
premium wheat flour (1.5 dessert spoons);
salt;
ground black pepper.

Chicken fillet should be cut into small pieces or strips, and peeled carrots should be grated on a coarse grater. Put everything on a preheated pan and fry in butter for 8-9 minutes. Cut the washed and steamed prunes into thin slices and add to the chicken. In a glass, mix water, salt, pepper and flour so that the mixture becomes homogeneous and without lumps, then pour the flour "sauce" over the chicken, cover and simmer for 17-20 minutes over low heat. Sprinkle with finely chopped parsley before serving. The energy value of the dish is about 124 kcal / 100 g.

Pate "Rustic"

(100 g);
carrots (130 g);
pitted prunes (50 g);
(150 g);
, kernels (½ cup);
(35 g);
salt.

Adding prunes to the recipe helps to emphasize the taste or an unusual combination of other components. Rinse the lentils and boil until fully cooked in lightly salted water. Grind or finely chop the nuts, wash the prunes, steam with boiling water and drain in a colander. Peel the onion, cut into cubes and pass on, avoiding burning. Grate carrots and also fry. All components should be crushed with a blender to a homogeneous mixture or use a combine. If you want to add greens to the pate, then you definitely need to remove the stems, leaving only the extreme branches. Pate goes perfectly with yeast-free lavash or rye bread. The calorie content of the snack is approximately 275 kcal.

banana smoothie

(400 ml);
2 medium;
12 pieces of prunes;
vanilla essence (1/3 teaspoon);
(1 teaspoon).

Smoothies are popular slimming drink, often combining dairy products, fruits and vegetables in its recipe. In the absence of components, soy milk and vanilla essence can be replaced with a vanilla whipping cocktail "Miracle" fat content of 2%.

Peel banana and cut into 3 pieces. Steam prunes with boiling water for 5-7 minutes and rinse thoroughly. Place all ingredients in a blender bowl and beat for at least 30 seconds. Pour the drink into glasses and sprinkle with sesame seeds on top. The energy value of the smoothie for the components indicated in the recipe is 96 kcal / 100 g.

Salad "Regular"

half a small fork (450 g);
carrots (1 small pieces);
sweet (1 large);
prunes (100 g);
(70 ml);
salt.

Prunes are able to "revive" familiar dish, especially when it comes to a diet menu with limited calorie components. Finely chop the cabbage, peel the carrots and the apple and grate on a medium grater. Wash prunes, cut into strips. Mix everything in a bowl, salt and season with lemon juice. The calorie content of the salad is only 54 kcal.

plum dessert

(1 dessert spoon);
walnut kernels (50 g);
cocoa powder (½ teaspoon);
prunes (200 g);
citrus zest (teaspoon)

From familiar products and dried fruits, you can cook not only main dishes, but also sweets. Wash the prunes and pour boiling water for 15 minutes, then put them in a colander and puree (you can use a blender). Chop the walnuts and pour over the prunes, adding honey, citrus zest and cocoa powder. After kneading the mixture, put it in the refrigerator to harden for at least 3 hours. Serve with tea. Energy value - 275 kcal.

If desired, prunes can be added to any meat or fruit salad, sweet pastries or use it when making cupcakes.

Chemical composition and nutritional value

% of daily requirement, indicated in the tables, is an indicator indicating how many percent of the daily norm in the substance we will satisfy the needs of the body by eating 100 g of prunes.

How many proteins, fats and carbohydrates (BJU) are in prunes?

Prunes in 100 g contain about 73% of the daily intake of sugars (glucose and

Prunes normalize digestion, which is important for any diet, so it is often used for weight loss. Find out the calorie content of prunes, as well as dishes with it, and include it in your menu for the benefit of the figure!

Prunes are common, well-known and very popular dried fruits, which are dried in the usual way or with additional smoking, as well as dried fruits plums of dark-colored varieties. It is in such drupes that up to 20% of the dry mass is contained and they lend themselves perfectly to drying. Due to the removal of a significant part of the moisture during this processing, the concentration of all substances, including fructose and sucrose, increases significantly. Accordingly, the calorie content of prunes also increases - from 40–50 kcal per 100 g fresh fruit up to 230–340 kcal per 100 g dry, depending on the variety and production technology. But in terms of 1 prunes, the calorie content of the plum remains unchanged and is about 14–17 kcal, with the exception of the dried product, which involves pre-cooking in sugar syrup, which increases the indicated indicator to 23–27 kcal per 1 pc.

Dried

The most useful of all kinds, dried different ways drain, is normal dried prunes with a calorie content that is considered the minimum for such a product and is 230–270 kcal per 100 g. In the production of these dried fruits, the raw material is first blanched, then dried in steam dryers and treated with glycerin, which provides a characteristic color. Black soft fruits with a sour-sweet natural taste are considered ideal.

During the manufacturing process, they can remain intact or the bone is removed from them. This very insignificant factor affects the final calorie content of the product:

dried pitted plums contain an average of 270 kcal / 100 g;
while maintaining the integrity of dried fruits, this indicator decreases to 230 kcal / 100 g.

Important! Dried plums contain almost all valuable substances and have the same useful qualities as fresh fruits. But since, due to shrinkage, the concentration of the entire composition increases significantly, then the effects on the body are more pronounced.

To obtain 1 kg of high-quality dried fruits, 5 kg are consumed fresh plums. Accordingly, the content of all elements increases by 5 times, since only moisture is removed from the fruits. Although it should be taken into account that industrial drying many manufacturers use chemicals and too high temperatures, which leads to the accumulation of harmful substances with the simultaneous destruction of existing valuable components. In addition, to enhance the taste and extend the shelf life, sugar syrup can be used, which significantly increases the calorie content of prunes compared to the declared indicator. Therefore, drying prepared independently at home or purchased from trusted manufacturers will be most useful.

Despite the high calorie content of prunes, nutritionists recommend introducing such dried fruits into the diet during weight loss as a product that replaces sugar, speeds up metabolism and cleanses the digestive tract.

Important! Fructose, which is part of dried plums new fruits, can increase appetite. But the secret lies in the fact that after eating one dried plum, a feeling of hunger will appear almost immediately, and if you eat 5, they will allow you to get enough without extra calories entering the body.

The phenolic acid contained in these dried fruits inhibits the growth of malignant cells, especially in breast cancer. By the presence of antioxidants, they are not inferior to blueberries and, like this berry, have a beneficial effect on visual acuity and eye health in general. And due to the large amount of sugar, not only the calorie content of prunes increases, but also the ability to increase the production of the happiness hormone serotonin, which reduces anxiety and improves mood.

When choosing this product, it is necessary to evaluate its appearance. Quality prunes should have a matte surface, as the luster is indicative of oiling, and a slightly pliable but firm flesh that quickly regains its shape when pressed. The brown color of the fruit is a sign of high temperature processing and the loss of many useful properties.

To get all the benefits without exceeding the daily calorie content, prunes should be consumed 5-6 pieces per day. An increase in this amount can lead to indigestion and weight gain. The laxative effect will be more pronounced if you use such dried fruits on an empty stomach.

Jerky

The dried product differs from the dried product by the presence more moisture and higher calorie content, which is due to a slightly different production technology. During the drying process, the plum is not only blanched, but also additionally kept in a sweet marinade or boiled in sugar syrup, and then dried, but to a less dry state. This technique improves the taste and gives the fruit an excellent density. But it should be borne in mind that in prunes processed in a similar way, the calorie content of 100 grams of the product increases by almost 1.5 times and is about 340 kcal per 100 grams of dried fruit.

This is due to the fact that the fruit boiled in sugar syrup most often lends itself to the drying process. As a result of cooking, some valuable substances is destroyed, and the pulp is saturated with sugar and, accordingly, gains additional calories. Thus, in dried prunes there is less benefit and a higher calorie content than similar indicators for a dried product.

But still, it remains useful because it contains a sufficient amount of valuable substances, and due to its high nutritional value, it even helps to eliminate some health problems, including:

anemia
prostration;
lack of weight;
excessive irritability.

In addition, like any other plum, dried plum also relieves chronic constipation, improves cardiac activity, and has a beneficial effect on metabolic processes and the digestive system.

Harm from dried prunes can occur only in case of overeating. If you use no more than 5-7 pieces a day, then these dried fruits will become useful alternative harmful sweets.

Smoked

In addition to the usual dried or dried plums, dried-smoked plums have recently gained wide popularity. They are used as an independent dessert or as a side dish for meat, a component of sauces and other dishes. Smoked dried fruits have the same effect on the body as the others described above. In particular, they have laxative and diuretic properties. But taking into account additional smoke treatment at elevated temperatures useful qualities plums are reduced, and harmful components are added. This is due to the formation of various toxic compounds during smoking, many of which have carcinogenic activity.

But such processing does not affect the calorie content of prunes in any way, so this indicator remains at the level of the dried product and is 230–270 kcal per 100 g or 14–17 kcal per 1 pc. But in terms of a set of useful properties, smoked plums are much inferior to fresh and dried fruits processed by any other method.

Moreover, it is very common to find similar products made not with the use of smoke from natural wood chips, but with the help of the so-called liquid smoke. This component is not only a synthetic flavor that imitates the smell and taste of natural smoking, but also acts as a preservative that increases the shelf life of dried fruits.

Important! Physicians and professionals involved in Food Industry recommend to beware of any smoked products. In their opinion, the smoking process is a health hazard, as it promotes the formation of oncogenic substances, and liquid smoke enhances these effects and leads to the development of severe allergic reactions.

Doctors especially warn against eating foods smoked with liquid smoke. Moreover, to distinguish dried fruits that have been smoked in a natural way, from processed synthetic flavoring is completely impossible. Thus, dried-smoked plums should be classified as products not intended for daily consumption. Such a dessert or snack will not harm if it is included in the diet no more than 3-4 times a month.

Dishes

Dried and dried plums are widely used in cooking as a component of soups and second courses, salads, desserts, snacks and confectionery. Such a wide application in both conventional and diet menu even the very high calorie content of prunes does not interfere, because due to the rich taste, it is enough to add just a few fruits to give new notes to familiar recipes.

lettuce

The best option to reduce the calorie content of prunes is to add them to vegetable salads. Beets and cabbage are best combined with this component.

Beetroot

Traditionally, such a salad includes beets with nuts and dried plums in the usual way. In rare cases, in order to obtain an original flavor, dried-smoked plums can be used, but one should not forget about the dangers of such a product described above.

To prepare a salad, take 25 g of pitted prunes, pour boiling water and leave for 10 minutes so that the fruits swell and soften. At this time, 100 g of boiled beets are rubbed on a coarse grater. Not too finely chop with a knife 25 g of walnut kernels. Each plum fruit is cut into 4 parts. Combine all components, add 30 ml of sour cream 15% fat, mix and salt to taste. The calorie content of such a salad is 153.2 kcal per 100 g of the finished product.

cabbage

AT cabbage salad only raw vegetables and dressing from lemon juice, which reduces its overall energy value up to 56.1 kcal / 100 g. To prepare such a dish, 400 g white cabbage finely chopped, grated 1 apple and 1 medium-sized carrot. Cut into small pieces 100 g of prunes. Spread all the components in a deep salad bowl, add 3 tbsp. l. lemon juice and salt to taste, stir. If desired, add herbs or spices.

Despite the high calorie content of prunes, with this combination of ingredients, the dish turns out to be very low-calorie and very useful in its properties. The salad contains a rich set of vitamins and microelements, which makes its use especially relevant in the winter-spring period.

Pickled

For pickling at home are used ready-made dried fruits, which are then used as independent snack to various wines or great addition to cold meat, fish and baked poultry. With proper preparation, the calorie content of prunes practically does not change and is about 256 kcal / 100 g.

Recipe 1

To obtain such a blank, 200 g of prunes are first washed and freed from the stone. Then lay the raw materials in clean sterilized jars, adding 1 clove of garlic and spices to each jar to taste. Separately, marinade is cooked from 1 liter of water, 50 g of sugar and 150 ml of natural wine vinegar. Pour the contents of the jars with boiling liquid, roll up the lids, turn over and wrap for 8-10 hours. Such a blank is well stored all winter even in a warm room.

The taste of plums with this recipe will be somewhat sour. To get more sweet product, you should take 100 g granulated sugar, but then the calorie content of prunes will increase to 285 kcal / 100 g.

Recipe 2

In this version of the recipe, the proportions of the ingredients remain the same, but the cooking technology changes somewhat. Pitted prunes are steamed in strong brewed tea, left for 10-12 hours, then the liquid is drained and the marinade is boiled on its basis. Plums are laid out in jars, spices are added and poured with boiling marinade.

This is followed by some addition to the recipe - 1 tbsp is poured into each jar. l. cognac and only then corked. Since cognac contains 239 kcal / 100 g, the calorie content of prunes increases accordingly - up to 263 kcal / 100 g. But on the other hand, such an additive gives a touch of piquancy to the taste and provides a longer shelf life. Moreover, the longer such a blank is stored, the richer the aroma becomes.

Vegetarian pate

An excellent nutritious and healthy pate is obtained from raw vegetables, nuts and dried fruits. The addition of dried plums to the recipe gives a very original touch. unusual combination other components.

Cooking begins with the preparation of products. For this purpose, 150 g of lentils are boiled until tender in slightly salted water. 50 g of pitted prunes are washed and steamed with boiling water, allowed to stand for 10 minutes and thrown into a colander. Finely chop ½ cup walnut kernels. 100 g of onions are cut into cubes, 130 g of carrots are grated and lightly sautéed in vegetable oil. Then all the components are mixed and ground with a blender until smooth. If desired, you can add a little greens to the pate. The calorie content of such a snack is 275 kcal / 100 g. The resulting dish is recommended to be consumed with rye bread or yeast-free pita bread.

meat dishes

Surprisingly, such very sweet dried fruits go well with meat, and not only as an addition to ready meal but also in recipes. This component can significantly improve the taste of meat, introducing a sweet and sour note into it, as well as making the structure softer and juicier.

beef

The easiest way to cook beef stew with prunes. For this, a slow cooker is used, into the bowl of which 50 g of sunflower oil is poured and 450 g of beef cut into small pieces is fried for 15–20 minutes in the “Frying” mode. Then add 100 g of onion chopped in half rings and fry for another 10 minutes. Enter 30 g tomato paste and 180 g cut into pieces plum fruits, salt to taste, pour in 200 g of water and put it into the “Extinguishing” mode for 1.5 hours. With this method of cooking and a combination of ingredients, the calorie content of prunes is reduced to 175.1 kcal / 100 g.

chicken

For the preparation of chicken with plum dried fruits, 500 g is used chicken fillet, which is cut into strips, add 1 carrot grated on a coarse grater, spread it on a heated frying pan and fry in 50 g of butter for 8–9 minutes. Separately, prepare the sauce by mixing 1.5 cups of water with 1 tbsp. l. wheat flour. 100 g of dried fruits, cut into thin plates, are added to the chicken fried with carrots, poured with sauce, salted and peppered to taste. Cover with a lid and simmer at a slight boil for 20 minutes. Sprinkle with finely chopped parsley before serving. When using this recipe for cooking chicken with prunes, the calorie content of the dish will be 124 kcal / 100 g.

Pork

Pork cooked with almonds and dried plums is very original in taste, but also the most high-calorie. To implement the recipe, you need 1 kg of lean meat, which is cut into small pieces and fried in a pan in 100 g of butter on both sides. Salt and pepper to taste, add 2 onions cut into cubes, pour in 2 cups of water and simmer over low heat until almost cooked. At the end of cooking, add 100 g of whole dried pitted plums, a pinch of cinnamon and 4 tbsp. l. honey. Stew for another 15 minutes, stirring constantly and, if necessary, adding water so that the dish does not burn.

Separately fried in 3 tbsp. l. vegetable oil 100 g of peeled almonds. Do this quickly so that the kernels do not overcook. Serve cooked pork with almonds, sprinkled with sesame seeds on top. The calorie content of prunes in combination with all these components will be 368 kcal / 100 g.

Another common use of dried plums in cooking is adding to cereals. The pronounced plum flavor is best suited to enrich neutral cereals such as oatmeal and rice.

Oat

To get not only tasty, but also the most useful oatmeal, it is recommended to use non-flakes fast food, a oatmeal. According to the recipe, 1 cup of such cereals is poured into 2 cups of boiling water and boiled for 15 minutes, stirring constantly and gradually reducing the heat. At the very end of cooking, pour in 1 glass skimmed milk(up to 0.5% fat), salt to taste and cook with constant stirring for another 2 minutes. Before turning off, 100 g of prunes cut into pieces are introduced, allowed to boil, mixed well and turned off. Drizzle with a little honey before serving. According to the recipe, honey should be introduced along with plums, but it is better not to do this, because when it boils, it loses a significant part of its beneficial properties and becomes a source of empty calories.

With the indicated ratio of oatmeal and prunes, the calorie content of porridge will be about 105–110 kcal / 100 g, depending on the amount of honey taken. To reduce this indicator, you can cook porridge only on water, then the indicated number of calories must be reduced taking into account the calorie content of milk, which at 0.5% fat is 35 kcal / 100 g.

Rice

According to this recipe, it is proposed to cook a completely non-dietary rice porridge with sugar, butter and dried fruits. To do this, first boil 150 g of rice, adding a pinch of salt and sugar to taste. Separately, lightly boil (for 2-3 minutes) 100 g of prunes and immediately drain the broth, which can be used independently as a tasty and healthy drink. AT ready porridge boiled plums and 50 g of butter are added, mixed thoroughly, laid out in pots, covered with lids and incubated for 15 minutes in the oven at 180º C for evaporation. In rice porridge with prunes prepared according to this recipe, the calorie content will be very high - about 280 kcal per 100 g.

Candy

Candies "Prunes in chocolate glaze" are very popular among consumers, as it is believed that they are completely natural and therefore beneficial to the body. But if you look at the composition of the most famous products of the Concord CJSC brand called “Kremlin Chocolate Prunes” as an example, then it contains a number of synthetic components - an emulsifier, flavoring agent, thickener, preservative, etc. In addition, it is a mistake to think that the manufacturer during the manufacturing process, simply covers whole prunes with chocolate for the sole reason that, according to appearance a single candy looks exactly like this. But among the ingredients of such products there is not only dried plum, but also a fruit filler, including plum puree, sugar, sorbic acid. And we are not talking about natural chocolate at all, since it is successfully imitated by confectionery glaze, consisting of a cocoa butter substitute, soy lecithin, molasses and Vanillin identical to natural flavoring. Due to the inclusion of all these components in sweets, the calorie content of the final product increases to 376 kcal / 100 g. And since the sweets are very heavy and 1 piece weighs about 38 g, it contains 143–145 kcal.

Thus, in order to get a really healthy, natural and relatively low-calorie confectionery product for this category, consisting exclusively of real dried fruits and chocolate, it is recommended to cook it yourself at home. Moreover, the recipe for such sweets is very simple. To do this, 350 g of pitted prunes are first poured with boiling water and infused for 10 minutes, then the liquid is drained and dried fruits are allowed to dry a little. At this time, melt 200 g of dark chocolate in a water bath until smooth. Each fruit is pierced on a fork or stick, dipped in chocolate mass, laid out on a silicone mat or parchment paper and sent to the refrigerator to harden.

With such easy way preparations are really useful chocolate candies with prunes with a calorie content of not more than 300 kcal / 100 g. If desired, you can make them even tastier if you add halves or quarters of walnut kernels to each berry in place of the bones. But at the same time, the calorie content of prunes in chocolate will increase to 392 kcal / 100 g.

Dessert with almonds

Dried plums make an excellent dessert that can compete with many store-bought sweets. To get a very tasty and incredibly healthy, albeit high-calorie product, 200 g of dried fruits are pre-soaked in boiling water for 10-15 minutes, then they are thrown into a colander and rubbed with a blender to a puree state. In the same way, 50 g of almonds are crushed, mixed with plum mass, 1 tsp is added. cocoa powder, 1 tbsp. l. honey and 1 tsp. citrus peel. Everything is thoroughly kneaded, laid out on a film, a sausage is formed and sent to the refrigerator for at least 3 hours to solidify.

The calorie content of prunes in such a dessert is 275 kcal / 100 g. But none of these calories is empty, but brings the maximum benefit to the body. Such a dessert is recommended to be used not only as a sweet, but also for therapeutic and prophylactic purposes to compensate for the deficiency of vitamins and minerals or strengthen the body after illnesses.

Smoothies

Smoothies are a popular component of healthy and dietary nutrition, usually based on dairy products, fruits and vegetables. According to this recipe, a prune-banana drink with soy milk is prepared. To do this, 12 pitted dried fruits are steamed with boiling water for 5 minutes, the water is drained, mixed with a banana peeled and cut into pieces, and then the ingredients are ground with a blender until a homogeneous mass is obtained. Pour in 400 ml soy milk and beat well again. Pour into glasses and sprinkle with a pinch of sesame seeds on top. The calorie content of such a smoothie will be 96 kcal / 100 g.

In this recipe, such a drink is prepared using soy milk, which can be replaced with regular milk if desired. But in this case, it should be borne in mind that the calorie content of the soy product is 35 kcal / 100 g, and the calorie content cow's milk− 42 kcal/100 g at 1% fat and 59 kcal/100 g at 3.5% fat.

compote

From dried plum fruits it turns out very tasty and useful compote with a pronounced aroma of plums and mass valuable properties. In addition, the boiled prunes remaining after the preparation of such a drink can also be eaten or used to prepare a wide variety of dishes.

Cooking compote is not at all difficult: first bring water to a boil, then add washed dried fruits into it, boil for 10 minutes, then leave to infuse until cool. To obtain a rich taste, 100 g of raw materials per 1 liter of water is enough. With this ratio of products, the calorie content of the compote will be 21 kcal / 100 g.

The nutritional value

Fresh plums and dried fruits from them have a high nutritional value, which is due to the presence in the composition of a wide range of vitamins and minerals. Moreover, the drying process does not at all reduce their number, and in terms of weight it even significantly increases the concentration of useful substances, however, along with the calorie content of the product.

Proteins fats carbohydrates

In general, the number and ratio of BJU in 100 g of such dried fruits is expressed by the following indicators:

proteins - 2.3 g (4%);
fats - 0.7 g (2%);
carbohydrates - 57.5 g (90%).

More detailed chemical composition includes:

saturated fatty acids (SFA) - 0.1 g;
polyunsaturated fatty acids (PUFA) - 0.1 g;
ash elements - 2 g;
starch - 0.6 g;
mono- and disaccharides - 56.9 g;
organic acids, including chlorogenic - 3.5 g;
dietary fiber - 9 g.

The main part of the composition of the product is occupied by carbohydrates. At the same time, 100 grams contain 73% of the daily requirement of sugars (including glucose and fructose) and 45% required amount dietary fiber.

Also, along with these dried fruits, 9 essential amino acids enter the body and, in particular, 9% of the daily allowance of tryptophan. This amino acid regulates serotonin levels, helping to improve mood and sleep quality, as well as reduce or completely eliminate migraine headaches. In general, the substance helps to reduce the likelihood of strokes, strengthen memory, improve performance and productivity.

Macro- and microelements

The mineral composition is represented in prunes by a small number of items, but those micro and macro elements that are on this list are contained in a fairly high concentration. The following substances are considered the most important in the product:

potassium - improves oxygen supply and activates the activity of the brain, reduces the symptoms of allergic reactions, provides contraction of skeletal muscles, normalizes the content of salts, acids and alkalis, strengthens the heart and blood vessels, in general, has a beneficial effect on the cardiovascular system; improves the excretion of urine and bile, normalizes the vital activity of soft tissues, regulates the water-salt balance;
magnesium - contributes to the efficient functioning of nerves and muscle tissue, participates in the production of energy from blood sugar, prevents the formation of calcium deposits and stones in internal organs, is responsible for the proper functioning of the cardiovascular system, brain, endocrine glands, participates in many biochemical reactions, activates metabolism of glucose and protein, forms positive thinking, relieves PMS symptoms;
sodium - provides water-salt metabolism, neutralizes acids, maintains osmotic pressure at the proper level and regulates blood pressure, participates in the processes of muscle contraction, including the heart muscle, normalizing the rhythm of the heartbeat, normalizes the function of the kidneys, prevents the leakage of fluid from the vessels into the surrounding tissues, transfers substances to the cells, generates nerve signals and muscle contraction;
silicon - improves the condition of joints, prevents the development of arthritis, activates collagen synthesis, increases the strength and elasticity of blood vessels, participates in the absorption of micro- and macroelements, enhances the action of vitamins and immune defense, has a beneficial effect on the nervous system, stops premature aging, improves metabolism, reduces the risk of cardiovascular disease;
calcium - controls the formation of bone tissue and skeleton, provides bone strength, participates in metabolism, strengthens the health of the cardiovascular system, reduces arterial pressure and prevents the development of hypertension by removing sodium from the body;
iron - is responsible for delivering oxygen to tissues, is an integral part of hemoglobin, helps red blood cells capture carbon dioxide and transfer it to the lungs for removal, is part of most enzymes and proteins, improves cholesterol metabolism, participates in the conversion of calories into energy, enhances the activity of the immune system ;
phosphorus - stimulates brain function, is part of bones and teeth, normalizes the state of nerve cells, transports energy, helps hormones work, improves food digestion, strengthens liver health;
zinc - promotes the formation of bone tissue, the formation and strengthening of teeth, increases the functionality of the brain and mental abilities of a person, improves concentration, stimulates the reproductive system (in men it increases the production of sperm and testosterone, prevents prostate adenoma, and in women it provides maintenance hormonal background and normal functioning of the ovaries);
fluorine - accelerates metabolic processes, improves the mineralization of bone and dental tissue, stimulates the immune system, has a beneficial effect on the circulatory system, increases the absorption of iron, removes salts of heavy metals and radionuclides, is directly involved in hematopoiesis.

In addition, dried plums are useful as a source of sorbitol (sorbitol). This chemical compound allows you to reduce the calorie content of products without compromising their taste. With its sweet taste, sorbitol is not a carbohydrate, so it is suitable for diabetics. Due to the presence of sorbitol, dried fruits help to improve the intestinal microflora and reduce the acidity of gastric juice, show detoxification, choleretic and laxative effects without the manifestation of toxic properties characteristic of most laxatives.

vitamins

The list of vitamins with the main beneficial effects is represented by the following elements:

retinol (A) - has a beneficial effect on all the basic processes and functions of the body, without exception, is a powerful antioxidant, promotes cell repair, protects cells from free radicals, has an anticarcinogenic effect, prevents the development of malignant tumors, improves the condition of the heart and blood vessels, replenishes reserves "good" cholesterol;
beta-carotene - is a strong immunostimulant and antioxidant, protects cell membranes, proteins and nucleic acids from the damaging effects of free radicals, strengthens the immune system, increases the efficiency of fighting infections, harmful environmental factors and stress;
thiamine (B1) - activates the work of internal organs, strengthens immune defenses, improves the absorption of vitamins and restores the functions of their synthesis, prevents the development of neurological diseases and skin diseases on nervous grounds, activates the brain and intellectual abilities, relieves depressive and other mental disorders , participates in carbohydrate, lipid and protein metabolism;
riboflavin (B2) - supports the proper functioning of the vascular-cardiac, nervous and digestive systems, improves hematopoiesis by increasing the absorption of iron, strengthens the body's defenses, is responsible for the health of the mucous membranes oral cavity and gastrointestinal tract, controls the condition thyroid gland, reduces eye fatigue and the likelihood of developing cataracts, promotes rapid recovery of damaged tissues;
niacin (B3, PP, nicotinic acid) - participates in a number of biochemical reactions, intensifies the formation of enzymes for cellular respiration, stimulates the metabolism of carbohydrates, fats and proteins, normalizes brain functions, maintains the full value of vision, normal blood pressure, cholesterol and blood sugar levels reduces the risk of cardiovascular and kidney failure, prevents the degeneration of cells into cancer cells, neutralizes and removes free radicals, actively contributes to weight loss and maintaining normal body weight;
pantothenic acid (B5) - participates in the metabolism of all substances, provides timely cell renewal, maintains a normal hair structure, controls the production of erythrocytes, adrenal hormones and amino acids, activates wound healing processes on mucous membranes and skin, increases energy production, has an anabolic effect, contributing to building muscle mass, improves long-term memory, rejuvenates the skin;
pyridoxine (B6) - enhances the digestibility of proteins and fats from food, creates prevention of nervous and skin pathologies, activates the synthesis of nucleic acids that slow down aging, reduces the severity of night cramps and muscle spasms, numbness and neuritis of the extremities, produces diuretic effect, increases the productivity of insulin, normalizes blood sugar, accelerates the treatment of nervous disorders;
folic acid (B9) - significantly increases the synthesis of “happiness” hormones, improves the emotional and mental state and elevates mood, activates hemoglobin synthesis, normalizes cell division, ensures the growth and development of tissues, strengthens the immune and cardiovascular systems, heals intestinal microflora, participates in the synthesis of amino acids and enzymes, increases the functionality of leukocytes, improves hematopoiesis, is responsible for the health of the liver and the digestive system as a whole, ensures the transmission of nerve impulses, regulates the excitation and inhibition of the nervous system, neutralizes Negative consequences stress, contributes to the normal course of pregnancy and the proper development of the fetus in pregnant women, increases the ability and useful action vitamin B12;
ascorbic acid (C) - has a pronounced antioxidant effect, favorably affects the central nervous activity, stimulates the work endocrine system, normalizes the absorption of iron and promotes normal hematopoiesis, participates in the synthesis of collagen - the basis of all body tissues, accelerates the regeneration of damaged cells, protects against viruses and bacteria, prevents the risk of complications after a cold (pneumonia, lung infections), increases the effectiveness of treatment, improves well-being, removes decay products and reduces intoxication;
tocopherol (E) - as a strong antioxidant protects cells from the influence of negative external factors, strengthens tissues, normalizes the state of the reproductive and nervous systems, helps women in conception and fetal development, stimulates immunity, protects against infections, increases capillary tone and vascular permeability, activates blood flow , intensifies the synthesis of hormones, reduces the likelihood of malignant lesions Bladder and prostate, eliminates chronic fatigue, ensures the normal functioning of the muscles;
K - helps to synthesize protein, increases blood clotting and wound healing, helps to quickly stop internal bleeding, normalizes the functioning of the kidneys and liver, ensures the normal flow of metabolism in the connective tissue, strengthens bones, activates redox reactions, improves the condition of the heart muscle and lung tissue, neutralizes toxins in the liver and removes their decay products.

Despite such a variety of benefits, excessive consumption of prunes can cause allergic reactions and some other unpleasant consequences. The main harm to the body is primarily due to the presence of contraindications, which include the following pathological conditions:

diabetes;
obesity;
chronic disorders of the stomach and digestion;
individual intolerance.

It is also not recommended to get involved in such dried fruits for pregnant and lactating women. But in general, prunes have very few contraindications, especially with moderate dosed consumption. This makes it a very useful and safe component of the dietary, daily and holiday menu.