Prunes May Help With Weight Loss Without Negative Side Effects
Consumption of dried fruit is usually discouraged when someone is trying to lose weight because it tends to have high sugar content. But a recent study suggests that incorporating prunes into a weight management diet may help with weight loss.
Participants in the study included 100 overweight and obese low-fiber adults with a mean age of 43 and a mean body mass index of 30 kg/m2. Over the course of 12 weeks, half of the group was given prunes (140 g/day for women and 171 g/day for men) while the other have was given advice on healthy snacks.
At the conclusion of the study, the prune group had a mean weight loss of 4.4 lbs and a reduction in waist circumference of 2.5 cm. The control group had a weight loss of 3.3 lbs and 1.7 cm from their waistlines.
Additionally, the prune group showed greater weight loss in the last four weeks compared to the control group. They also had greater feelings of fullness after week eight and reported no negative side effects from consuming the prunes, despite the high doses.
Researchers from the University of Liverpool conducted the study. It was presented at the European Congress on Obesity, which was held in Bulgaria from May 28-31, 2014.
Prunes contain high amounts of fiber, vitamin A, B vitamins, calcium, iron, phosphorus, potassium, and some protein. They have been linked to relief from constipation, improved blood circulation and slowing the aging of the brain and body.
Prunes can be eaten on their own, added to baked goods and salads, or consumed in juice form.