What are the real benefits of Prunes?

If we had to remember only one property of Pruneaux, it would be this: prune is laxative. Indeed, with its 5 g of fiber per 100 g, Prune is a source of fiber. Fibers are indigestible carbohydrates classified according to their affinity for water: soluble fibers (which form a gel on contact with water), insoluble fibers (which swell in the presence of water). Prune presents a good balance between soluble and insoluble fiber. Thus, it stimulates intestinal peristalsis, it softens and weighs down the mass of stools, which accelerates intestinal transit. All scientific studies are also unanimous: Prune significantly reduces the symptoms of constipation patients.

THE babies can also eat prunes, from the start of dietary diversification (4 months), with or without transit disorders. Care should be taken to adapt the quantities and texture according to their age.

At any age, if constipation persists, it is advisable to consult a doctor.

Advice from the dietician-nutritionist:

• For adults, in case of temporary constipation : consume 5 to 10 rehydrated prunes in the morning on an empty stomach, or in the form of prune juice (one glass). It is best to leave the Prunes to hydrate overnight.

• For adults, in case of chronic constipation : consume 5 to 8 rehydrated prunes or in the form of prune juice (one glass). The positive effects on intestinal function are only observed after two weeks of regular consumption.

• For children under 3 years old : 4 prunes (25 g) maximum per day. They can be offered mixed, chopped, in juice or finely cut, accompanied or not.

Many scientific studies claim that daily consumption of Prunes improves bone mineral density. Indeed, clinical studies are mainly carried out on postmenopausal women (more prone to osteoporosis: reduction in bone mineral density). The latter evaluate the impact of Prunes via bone biomarkers (such as serum osteocalcin concentration), an assessment of bone geometry or bone densitometry. All observed a lesser reduction in bone density in patients treated with Prunes than in patients not including Prunes in their diet.

Some studies even suggest that the FRAX score (estimating the risk of fracture) is stable, compared to the control groups (without Prunes) whose FRAX score had worsened.

Several studies observe an improvement in bone mineral density when supplementing with Prunes. On the other hand, no component of Prune can explain the origin of the protective effects on bones. Further studies are needed.

Some studies on male models confirm the results: contribution to bone formation, bone renewal activity, improvement of bone morphometry of the proximal tibia, bone density and quality, etc.

Despite these observations, active compounds favorable to ossification have not yet been identified. Some studies hypothesize a significant wealth in vitamin K (calcifying) or phenolic compounds which would inhibit bone resorption thanks to their actions on cell signaling pathways (which influence the differentiation of osteoblasts and osteoclasts: cells responsible for bone remodeling).

How to use it ?

• 50 to 100 g of prunes, every day, preserves bone density, according to clinical study protocols. The benefits would be observed after at least six months of daily consumption.

Prunes have a FRAP score of 2.4 mmol/100 g. This score indicates an average antioxidant capacity provided by copper and selenium. These two trace elements are constituents of antioxidant enzymes. Also, an analysis by liquid chromatography (HPLC) indicates that the most abundant compounds in Prunes are the phenolic components (caffeoylquinic acid, cyanidin-3-0-rutinoiside, peonidin-3-0-rutinoside, etc.) and quercetin derivatives (quercetin-3-O-rutinoside, quercetin-3-O-esoside-O-pentoside, etc.). These phytonutrients are able to scavenge free radicals, which helps fight oxidative stress.

Finally, several preclinical studies have indicated that an extract of prune polyphenols would increase the expression of antioxidant enzymes, suppress the activation of the NF-kB pathway (pro-inflammatory metabolic pathway) and limit the production of pro-inflammatory cytokines.

Oxidative stress is a normal phenomenon linked to aging; it destabilizes cellular metabolism and accelerates cell death. Oxidative excess is harmful in the long term (skin spots, eye diseases, neurodegenerative diseases, etc.), encourages low-grade inflammation and associated pathologies.

How to use it ?

• Regularly consume around ten prunes (75 g) per day. Preferably as an accompaniment to a balanced meal, to limit an excessive rise in blood sugar levels (which would contribute conversely to oxidative stress).

Drying plums concentrates their macronutrients, including sugars. Prunes therefore have a higher glycemic index than fresh plums. Indeed, Prunes have a glycemic index of 39, that is to say low (they should not cause strong variations in blood sugar). However, if we are interested in the glycemic load, i.e. the glycemic index correlated to the quantity of Prunes consumed: for 75 g of Prunes (normal quantity), the glycemic load is average, estimated at 16. Thus, we would observe a significant increase in blood sugar after consumption of prunes, which would lead to reactive hypoglycemia in the hours that follow.

Consequently, it is essential to review the reduced quantities of Prunes, in case of diabetes, if you want to benefit from its virtues without harming your diabetes. Therefore, it is recommended to consume 25 to 30 g of prunes per day maximum (5 to 6 Prunes, weighed with stones) in case of diabetes.

THE benefits of prunes against hypercholesterolemia (cholesterol concentration in the blood, higher than the norm) are uncertain. In principle, thanks to their richness in fiber (5 g per 100 g of Prunes), Prunes reduce the absorption of dietary cholesterol and increase the use of cholesterol for the production of bile salts (it disrupts the enterohepatic cycle which allows bile salts to be recycled). However, in fact, clinical studies do not observe a significant change in cholesterol and triglyceridemia with or without consumption of prunes.

In summary, Prunes do not reduce blood concentrations of cholesterol or triglycerides, however, they do not increase them.