The holidays are drawing near. It’s the season notorious for tempting us with all kinds of rich foods and sweet treats. However, according to new research, a surprising food that could help fight holiday weight gain – prunes.
A recent study from the University of Liverpool took a close look at how eating prunes daily can affect appetite and calorie intake. Their findings suggest that prunes could be a secret weapon for controlling appetite and losing weight during the indulgent holiday season.
The researchers found that subjects who ate prunes each day ended up consuming fewer calories overall. The prunes helped them feel fuller faster and satisfied their sweet cravings in a healthier way. Compared to subjects who didn’t eat prunes, they also had lower body weight and body fat after the study period.
So don’t be afraid to enjoy prunes with your holiday meals or as snacks. Emerging research suggests adding prunes to your daily diet can curb cravings and hunger, help manage your weight, and let you focus on savoring the season rather than counting every calorie. Prunes offer a wholesome way to indulge your sweet tooth while keeping your health goals on track.
The Prune Advantage
A new study led by Professor Jason Halford, President of the European Association for the Study of Obesity, took a close look at how eating prunes affects appetite and calorie intake over time.
In the 12-week test, participants who ate prunes each day reported better control over their hunger and less of an urge to overeat compared to those who didn’t eat prunes. The prune eaters said they felt fuller after meals and less hungry throughout the day. When they did eat, they consumed fewer calories during those meals.
Overall, the findings suggest that incorporating prunes into your daily diet can help curb appetite and reduce calorie consumption. Eating prunes helped participants feel more satisfied with smaller portions and resist the temptation to overindulge.
This comprehensive study by an obesity expert sheds new light on a surprising potential ally for weight management – the humble prune. Snacking on prunes or including them with meals may be an effective way to tame hunger, control portions, and lose weight over time.
The Impact of Prunes on Weight Loss
In the next phase of the study, participants followed a 12-week weight loss program. The researchers split them into two groups – one group ate prunes as a daily snack, while the other group got advice on healthy snacking but didn’t eat prunes.
By the end of the program, both groups lost weight. But those eating prunes lost a bit more on average – 4.4 pounds versus 3.4 pounds for the non-prune group. The difference wasn’t big enough to be statistically significant. However, the prune snackers reported feeling like the weight loss process was more manageable.
Even though the prune group didn’t lose dramatically more weight, they felt their journey was easier compared to those not eating prunes. This suggests that even if the weight loss advantage is minimal, eating prunes seems to make the experience of losing weight feel more attainable. Prunes may help boost satisfaction and compliance with a weight loss plan over time. Their natural sweetness is a healthier substitute for other sugary goodies that circulate during the holidays.
Other Health Benefits of Prunes
Prunes are dried plums that are highly nutritious and offer many health benefits. Prunes pack a punch when it comes to fiber – just a quarter cup gives you three grams, which helps keep you regular. That natural laxative effect means prunes can help with constipation and getting things moving again!
Fiber also helps you feel satisfied longer, so your stomach stays happy between meals. Plus, prunes have a sugar alcohol called sorbitol that draws more water into your intestines and keeps everything flowing smoothly. So, if you’re feeling backed up or just want to keep your digestive system in top shape, prunes are a tasty way to hit your fiber goals. Their sweet flavor makes them seem like a treat but you’re getting a dose of fiber at the same time.
Prunes pack a healthy punch! These dried wonders contain antioxidants, vitamin K, potassium, and other goodies that are great for your bones. Eating prunes regularly can help keep bones strong and sturdy as you age, potentially warding off osteoporosis. Researchers found that something in prunes seems to encourage bone growth while putting the brakes on bone loss. The nutrients in these sweet nuggets are also good news for your heart – they help lower blood pressure and cholesterol. So do your heart and bones a favor by working prunes into your diet!
Overall, incorporating prunes into your diet can improve digestion, support weight loss, and provide key vitamins and minerals for healthy bones and heart function. Their sweet taste makes them an easy and nutritious snack or addition to meals.
Conclusion
Prunes make a sweet, wholesome alternative to sugary holiday goodies. And they not only taste good but might help you manage your weight too. So, this year, why not stock up on prunes to munch on? It’s a simple change that research suggests could help ward off winter weight gain.
Rather than stressing about every bite, make prunes your go-to snack for guilt-free satisfaction. Think of them as tiny allies in your quest to reach the New Year feeling healthy and strong! Something as small as enjoying prunes each day could set you up for success amidst all the holiday treats. Make them even healthier and more satiating by placing a crunchy walnut inside a prune and then take a sweet, but crunchy bite. Enjoy!
References:
- Melore C. Prunes may be the secret weapon to prevent holiday weight gain. Study Finds. Published December 2, 2021. Accessed December 4, 2023. https://studyfinds.org/prunes-prevent-holiday-weight-gain/
- Wallace TC. Dried Plums, Prunes and Bone Health: A Comprehensive Review. Nutrients. 2017 Apr 19;9(4):401. doi: 10.3390/nu9040401. PMID: 28422064; PMCID: PMC5409740.
- Souza MJ, Strock NCA, Williams NI, Lee H, Koltun KJ, Rogers C, Ferruzzi MG, Nakatsu CH, Weaver C. Prunes preserve hip bone mineral density in a 12-month randomized controlled trial in postmenopausal women: the Prune Study. Am J Clin Nutr. 2022 Oct 6;116(4):897-910. doi: 10.1093/ajcn/nqac189. PMID: 35798020.
- “Plums, uncooked, dried (prunes) nutrition facts and analysis…” https://www.nutritionvalue.org/Plums%2C_uncooked%2C_dried_%28prunes%29_nutritional_value.html.
- Wallace TC. Dried Plums, Prunes and Bone Health: A Comprehensive Review. Nutrients. 2017 Apr 19;9(4):401. doi: 10.3390/nu9040401. PMID: 28422064; PMCID: PMC5409740.
