The Food Coach

Healthy Food Database - Plums

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Plums are stone fruits grown on trees. There are many varieties of plums which belong to three different groups - the European, Damson and Japanese groups. European plums are best for eating out-of-hand. The flesh is is generally yellow, the skin is green-yellow to deep blue.
The fruit of the Damson is very tart and these plums are mainly used in cooking and making jams. Damson plums are not found in Australia.
Japanese plums are the most commonly grown in Australia. Blood plums are a type of Japanese plum. The flesh is red and tart - Japanese plums are best for cooking.
Category: Fruit
In Season: Summer
To Buy: A good plum is firm and free from bruising, splits, insect and disease damage. Avoid any that are wrinkled or sunburnt (brown patches). They should be well-shaped and coloured with a whitish bloom. Because of the many colours of plum it is difficult to detect ripeness by colour. To test for ripeness apply gentle pressure to the fruit with the thumb to see if the flesh is beginning to soften.
To Store: Unripe plums will soften at room temperature over a few days. Ripe plums should be stored in the refrigerator to prevent rapid deterioration.
Tips & Tricks: Keep the skin on plums when cooking - plum skin provides a good source of fibre.

Nutrition (100 Grams):

Weight (grams): 66
Carbohydrates, g: 4.7
Protein (g): 0.4
Saturated Fat, g : 0.0
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands.

Contraindications:
Large doses can cause diaorrhea or gas.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Very high
Energy (kJ): 106
Low GI < 55: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; Low GI carbohydrtes release glucose is released slowly into the bloodstream and help to regulate energy levels and insulin production.
Fat (g): 0.1
Monosaturated Fat , g: 0.0
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. High
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. Natural

Cooking:

Cooking Tips: To poach plums cut into halves and place in red wine, cinnamon and vanilla and a 1/4 cup pear concentrate for 10 minutes. Serve with low fat ricotta cheese drizzled with warmed honey.

Benefits the Following Health Conditions:*

Constipation

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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