I had a wonderful date last night. Tonight, I think I’ll try a plum instead!

Jokes aside, there’s a lot to appreciate about plums. Compact, perfectly shaped, and packing a punch of delicious sweetness, different varieties of this stone fruit can be found in a rainbow of colors all around the globe. If you enjoy fresh fruit (and who doesn’t?!), we won’t have to work too hard to convince you that plums are pretty perfect.

But it gets better.

Not only do plums look like little jewels and taste divine, but they’re also incredibly good for you. Incorporating them regularly into your diet comes with many health benefits.

But are they good for people with Diabetes?

In this post, we’ll take an in-depth look at plums and explore whether or not they’re suitable for diabetics. If you have Diabetes and are considering adding plums to your diet, remember that the information provided here is not intended to represent medical advice. For dietary recommendations tailored to your specific healthcare needs, it’s important to speak directly with your own healthcare provider and/or dietician.

A Little Bit About Plums

Just in case you’re one of those rare individuals who has never had either the opportunity or the desire to try a plum, here’s a bit of background on this tasty fruit:

What Is a Plum?

Plums are a stone fruit belonging to the genus Prunus. They tend to be round or oval in shape and come in a variety of colors, including purple, red, green, and yellow. Thin, smooth skin surrounds soft, juicy flesh. At the center of a plum is a single hard seed known as a pit.

Plums are smaller than other stone fruits, such as peaches and nectarines, but often larger than apricots (depending on the variety). Plum trees have been widely cultivated around the world and can grow on every continent, with the exception of Antarctica.

What Do Plums Taste Like?

The taste of a plum will depend on its type and ripeness, but in general, these compact fruits offer a juicy blend of sweet and sour. If your palate enjoys a little tartness but not too much, plums will quickly become a favorite.

The Nutritional Components of Plums

Ready to go a little further than skin deep? Let’s take a closer look at what plums are really made of.

According to the USDA, a single plum has approximately:

  • 0.9 g of fiber
  • 0.5 g of protein
  • 8 g of carbohydrates
  • 7 g of sugar
  • 30 calories

In addition, plums are also rich in:

  • Vitamin C
  • Vitamin A
  • Vitamin K
  • Calcium
  • Magnesium
  • Phosphorous
  • Potassium

Can People With Diabetes Eat Plums?

And now the information you’ve been really waiting for.

Can people with Diabetes eat plums?


It turns out that plums are one of the safest and healthiest fruits for people with both Type 1 and Type 2 Diabetes. As we’ll see below, consuming plums can actually help you manage your blood sugar levels.

That being said, every case is unique, and it’s still vital to check with your doctor or dietician before incorporating plums into your diet.

Are Plums Good for Diabetes?

In moderation, yes, plums are good for most people with Diabetes. The glycemic index (GI) of plums is only 24, making them a low glycemic fruit. This means that they support blood sugar regulation and can help prevent unwanted spikes.

Additionally, plums also increase adiponectin production in the body (a protein hormone that can naturally enhance insulin sensitivity) and are chock full of fiber, which naturally slows down carbohydrate metabolization rates and thereby contributes to blood sugar control.

See also: The Best Fast Food to Eat for People With Diabetes

The Benefits of Eating Plums for Diabetes

The primary blood sugar benefits of eating plums have been outlined above, but plums can also benefit the health of people living with Diabetes in many other ways. Let’s take a closer look:

  • Gut Benefits – The high fiber content in plums can help to naturally maintain bowel health while also potentially reducing the risk of hemorrhoids and even colorectal cancer. Not only that, but plums contain sorbitol, a natural laxative that can effectively combat constipation. Dried plums are known as prunes and are often recommended for keeping digestion on the move.
  • Weight Loss Benefits – Plums are low in fat and are excellent for promoting feelings of satiety because their high fiber content causes them to break down slowly in the gut.
  • Antioxidant Benefits – Plums contain antioxidants, including Vitamin C and phenolic compounds, which are associated with a whole host of positive outcomes, including anxiety reduction, healthy blood pressure levels, and the reduction of inflammation in the body. Inflammation is linked to cardiovascular disease, cancer, and other chronic diseases, so incorporating plums into your diet may have far-reaching benefits.
  • Immune System Benefits – The abundance of vitamins and minerals in plums contributes to a healthy immune system, especially when eaten regularly.
  • Eye Health Benefits – Diabetics can be prone to eye health issues, and the Vitamin A found in plums can promote healthy eyes.
  • Bone Health Benefits – Plums are a natural source of calcium, and the polyphenol antioxidants they contain can also positively impact bone density.

How To Prepare and Eat Plums

Plums are something of a superfood and can be conveniently and enjoyably consumed fresh. But there are also many other ways to enjoy cooking with plums.

  • Try juicing plums for a unique fruit juice experience.
  • Dehydrate plums for a tasty and nutritious dried fruit snack.
  • Add sliced or diced plums to salads for a pop of color and flavor. The American Diabetes Association suggests this Plum Salad With Goat Cheese and Walnuts.
  • Make your own low-sugar sauces or jams from fresh plums.
  • Incorporate plums into roasted or grilled protein dishes or combine them with savory sides.
  • Bake healthy pies, cakes, or muffins that incorporate a burst of plummy goodness.


To conclude, plums are a deliciously healthy and guilt-free fruit that is often recommended as part of a balanced diet for people with Diabetes. In addition to their low sugar content, they contain essential nutrients that offer a wide variety of other health benefits.

While there’s a lot to celebrate about plums, they’re only one small component of effective blood sugar management. If you are diabetic and seeking affordable insulin or other diabetic medications, Bisonpharmacy.com may be able to help. To learn more about ordering high-quality diabetic medications and insulin from Canada, contact our dedicated team directly today!


Do Plums Raise Blood Sugar?

Plums do contain a small amount of fructose, but they also help slow down blood sugar spikes because of their high fiber content.

Are Plums Low in Sugar?

Yes, plums are considered to be a low-glycemic fruit.

How Many Plums Can a Diabetic Person Eat?

That depends on your individual needs and circumstances. Some sources suggest 2 plums per day, but it’s always best to check with your healthcare provider. As with any food, moderation is key.

About the Author

Ida Edlweiss Gumpal is a licensed Pharmacist and medical writer. She took her internships at Mercury Drug Corporation, Inc., a Hospital internship at De Vera Medical Center, Inc., and a Manufacturing internship at Philmed Laboratories, Inc. She has plans on attending medical school with the goal of specializing in Neurosurgery or Cardiothoracic surgery.