Prune: Laxative and a nutrient-rich,low-calorie snack

Most people who have heard of prunes think of them as a laxative dry fruit for the elderly or constipated.

Most people who have heard of prunes think of them as a laxative dry fruit for the elderly or constipated. In fact,in 2001,the USFDA granted a request by the Californian Prune Board to use the term dried plums as an alternative to prunes and the Californian Prune Board became the California Dried Plum Board. The Board wanted to increase awareness about the several lesser known health benefits of these dried plums and change the image of prunes from old and laxative to healthy and contemporary. Research conducted by the Board showed that youngsters were more likely to try dried plums than prunes.

Prunes belong to the plum family. While,all plums are not prunes,all prunes are plums. When plums are dried they lose most of their water content and become a more concentrated source of nutrients. Prunes are a useful source of fibre,sugars,potassium,iron,boron,vitamin B6 and vitamin E (an antioxidant that helps protect cells from damage caused from free radicals and may help delay ageing). Other nutrients of significance include vitamin A,niacin (vitamin B3),copper,magnesium and phosphorous.

Prunes are indeed an excellent source of fibre. They contain more fibre (7.5 per cent) than most fruits and vegetables and are an effective remedy for constipation. They are even more effective when soaked overnight. However,because of their high fibre content,an unaccustomed person may initially suffer from flatulence.

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Despite being rich in sugars,prunes do not cause a rapid rise in blood sugar. The sugars in prunes are in the form of sugar alcohols like sorbitol (about 15 per cent,the highest in any food) and fructose. Sorbitol is a naturally occurring sugar alcohol (used in sugar-free candies and gums) and is half as sweet as sugar,even though it is not a carbohydrate. It has one-third fewer calories compared to sugar,is not broken down to glucose in the body and does not raise blood sugar. Sorbitol is also a humectant (promote retention of moisture) and contributes to prevent or relieve constipation. Malabsorption of sorbitol occurs frequently in healthy adults and leads to fermentation in the large intestines and large doses can cause diarrhoea. Owing to the nature of sugars and its high fibre content,the glycemic index of prunes is low,which means it is useful as a snack which suppresses appetite and helps you feel full and improves glucose tolerance in diabetics.

It is believed that high antioxidant activity is because of large amounts of phenolic compounds including chlorogenic acid. With one of the highest ORAC (Oxygen Radical Absorbance Capacity) scores (5770),these compounds also contribute to blood sugar and lipid regulation. They inhibit bad cholesterol (LDL-C) oxidation,lower blood cholesterol levels,help in blood pressure regulation,thereby,protecting against heart disease. Several studies report positive effects of prunes on bad (LDL) cholesterol reduction.

Finally,some recent studies have also shown the role of prunes in bone health. Studies report that prunes not only protect against but help reverse bone loss and are an effective remedy for improving bone health in people suffering from osteoporosis. In a three-month clinical trial,it was seen that regular consumption of prunes by post-menopausal women significantly increased serum markers of bone formation. Prunes are an important source of boron,which is postulated to play a role in prevention of osteoporosis. A serving of prunes (100 g) fulfils the daily requirement for boron (2 to 3 mg).

For those who cannot eat prunes,diluted prune juice is a good alternative as a laxative. Although prune juice is low on fibre,it works as an effective laxative due to a compound called isatin,which stimulates the muscle of the large bowel. Due to its high sugar content,it may not be the best choice for diabetics and weight watchers.

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Ishi khosla is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being,one should integrate physical,mental and spiritual health. According to her: To be healthy should be the ultimate goal for all.