Is Plum Good for Diabetes? – A Simple Guide

Yes, plums can be a healthy fruit choice for people with diabetes when eaten in moderation. These juicy fruits are low in calories and packed with important nutrients like vitamin C, vitamin K, potassium, and fiber.

Plums are also rich in antioxidants—like flavonoids and phenolic compounds—which help reduce inflammation and protect the body from damage caused by free radicals. This makes them helpful for people managing diabetes, as oxidative stress and inflammation are often higher in diabetics.

Why Plums Are Good for Diabetics

Plums have a low to moderate glycemic index (GI), which means they do not raise blood sugar quickly. They also contain fiber, which slows down the digestion of sugars and helps prevent sudden spikes in blood sugar levels. This makes plums a smart and safe fruit choice for those working to keep their glucose levels stable.

Additional Health Benefits

The fiber in plums also supports better digestion and can help with constipation—something some diabetics struggle with. Their potassium content helps maintain healthy blood pressure, and their iron can support people who may have low hemoglobin or anemia.

How to Eat Plums for Best Results

Plums are best eaten fresh and in small portions. One medium plum is usually enough as a snack. You can also add chopped plums to a salad, smoothie, or yogurt. While dried plums (prunes) have benefits, they are higher in sugar—so it's best to limit them if you're diabetic.

As always, it’s a good idea to check with your doctor or dietitian to decide how many plums you can eat safely, based on your blood sugar levels.

Plums are tasty, full of nutrients, and can support blood sugar control. When eaten in the right amount, they’re a great fruit choice for people with diabetes.

To read more about this, visit our blog.

https://www.freedomfromdiabetes.org/blog/post/plum-and-diabetes/4215